The tables have turned on cheese in recent years: once considered a diet disaster, the dairy favourite is now back on the menu. “The reason everyone worries about cheese is because of the high saturated fat and salt content,” says dietitian Sophie Medlin. “This made cheese a big worry for heart disease when we thought that heart disease was caused by saturated fat alone. It turns out that the saturated fat/heart disease relationship is much more complicated than we thought, with some scientists now thinking that saturated fat is positive for our health.”
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While that’s not a green light to chomp back a wheel of Camembert at every meal, it’s a solid nod to everything in moderation. “It is still important that cheese is consumed as part of a balanced diet with plenty of fruit and vegetables, minimal processed food (which includes processed grains like white flour) and plenty of exercise,” says Medlin.
We’ve rounded up the best fromage options across the (cheese) board to help you hit your nutrition goals without scrimping on flavour:
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The ever-present cheese favourite, cheddar boasts an impressive 222mg of calcium per 30g serving – that’s about 32% of your RDA. That serving also contains a worthy 7.62g protein, making it a decent addition to a balanced meal.
Related: 6 nutrition tips for better bone health
supported the idea that the saturated fat found in milk and cheese isnt bad for your heart
While cheddar has more protein gram for gram, with cottage cheese you can ramp up your portion size without breaking the calorie bank: 150g (or half a standard pot) contains 15.2g protein for just 96 calories. Try using it as an alternative to sour cream with Mexican dishes.
Related: Want to get a faster parkrun time? Make sure you're eating enough protein.
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One of Italy’s finest exports, Parmesan packs a powerful flavour with just a small serving. That means that, in spite of its particularly high saturated fat levels, you can boost a bowl of pasta without piling on unnecessary calories.
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Best for post-run toasties: Jarlsberg
One of the lowest fat hard cheeses, Medlin recommends this for a great grilled cheese sandwich. “Choose a seeded or wholegrain bread as the soluble fibre stops you absorbing all the fat from the cheese,” Medlin suggests. “Also, forego the butter and add spinach, tomatoes, peppers or mushrooms for extra fibre and vitamins."
Best for your insides: Blue cheeses, Brie and Camembert
Research published in the Medical Hypotheses journal has suggested that mould-ripened cheeses such as Roquefort, Camembert and Gorgonzola include sources of anti-bacterial and anti-cancer substances that aren’t found in other cheeses. Medlin says “There is also talk of mould-ripened cheeses promoting our friendly gut bacteria but studies confirming this are limited.”
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A 100g serving of mozzarella contains 236 calories and 18g protein, meaning you can add some melty goodness to your carb-loading pasta while still reaping the nutritional benefits. On top of that, it’s also a great addition to salads and, of course, an essential on your post-long run pizza.
Related: The runner's guide to pizza
Best for your insides: Blue cheeses, Brie and Camembert
With a mere 68 calories per 100g and next to no fat, this tangy soft cheese makes an ideal substitute for mascarpone or ricotta in sweet dishes like cheesecake. If you’re not one for baking, get a sweetness hit with an Why bananas are a runners best friend – made with quark, they’re a great protein-rich yoghurt alternative.
