Creamy in flavor, goat cheese is a popular dairy product enjoyed all across the world. It comes in a variety of textures and flavors, from spreadable and soft to crumbly, soft cheese.
This type of cheese is made using coagulation and separation processes in a pretty similar way as that of the cheese made from cow’s milk. However, the nutrient content is very different.
In addition to this, goat cheese follows a different process of digestion as compared to the cow’s milk. It serves as a hypoallergenic alternative for people who are allergic to regular cheese produced using cow’s milk.
This article will explain the nutritional advantages of goat cheese and will provide creative ideas to add it to your diet.
Goat Cheese Nutrition
Goat Cheese Nutrition
Goat cheese, also called as chèvre refers to a type of cheese that is prepared by using goat’s milk. It can be purchased in different forms such as aged cheddar, fresh cheese logs, and even brie.
The nutritional value of goat cheese is dependent upon the method of processing used to produce it, such as curing or aging.
All forms of goat cheese have nutrients that are advantageous to your health such as vitamins, proteins, minerals, and healthy fats.
The recommended size of serving for goat cheese is small. Consuming 28 grams or an ounce of this cheese can provide broad-ranging benefits and a lot of healthy nutrients.
One ounce of 28 grams of a soft goat cheese has the following nutritional value:
- 102 calories
- 6 grams of protein
- 8 grams of fat
- 11% of the total RDI of vitamin B12
- 8% of the RDI for calcium
- 8% of the RDI for copper
- 10% of RDI for phosphorus
- 8% of RDI for vitamin A
- 3% of RDI for iron
In addition to this, goat cheese is also considered to be a good source of magnesium, selenium, and niacin.
One serving of goat cheese provides the body with 6 grams of filling protein along with other powerful agents like phosphorus, calcium, and copper. All of these nutrients are extremely essential for maintenance of healthy bones.
In addition to this, goat cheese also provides your body with healthy fats such as medium-chain fatty acids which can improve your satiety and help in losing weight.
What may interest you is that goat milk is said to have a higher amount of medium-chain fatty acids as compared to cow’s milk. These fatty acids are beneficial because your body can absorb them more rapidly and they do not tend to be stored in the form of fats.
Certain fats present in goat’s milk may also promote your health in various other ways.
For instance, goat’s milk consists of capric acid, a medium-chain fatty acid that possesses strong anti-inflammatory and anti-bacterial properties.
Capric acid is also known to combat a bacterium known as P. acnes. Such type of bacteria is known to increase inflammation and cause problems such as acne.
Goat Milk Contains Probiotics
Probiotics refer to the friendly bacteria that may benefit your body in many ways. Depending upon the type, goat cheese may contain a wide range of probiotics such as L. planatarum and L. acidophilus.
A diet rich in probiotics can promote digestive health, decrease the levels of inflammation and increase the ability of your body to fight diseases.
Interestingly, cheese contains a higher degree of probiotics because of its hard texture and a high-fat content. Both of these features work to protect the bacteria.
It has been found that cheese can protect the probiotics during the process of digestion. It allows a high number of probiotics to get delivered to the gut where these bacteria improve the health of the individual.
If you are searching for goat cheese with the highest levels of probiotics, go for aged cheese or those made using raw, unpasteurized milk.
Goat Cheese is Easily Digested
A lot of people observe that switching from products made from cow’s milk to those made from goat’s milk is actually helpful for the digestive system.
This is because the products made from goat milk, such as cheese, possess a different protein structure than those made from cow’s milk. They also tend to have a lower amount of lactose.
Lactose refers to the main carbohydrate found in the milk produced by different mammals.
It is said that up to 70 percent of the population suffers from a problem in the digestion of lactose. Consumption of lactose by such people, therefore, leads to symptoms such as diarrhea, abdominal pain, and gas.
Experts have suggested that most of the people who suffer from lactose intolerance are able to consume a small amount of lactose before developing these uncomfortable symptoms. Usually, this amount is around 12 grams.
Because goat milk consists of the lower amount of lactose as compared to cow’s milk, the products made from goat milk, like goat cheese, are a better choice for people suffering from lactose intolerance.
However, such people must keep in mind that softer cheeses tend to have more lactose as compared to hard, aged cheeses, irrespective of the type of milk used to produce them.
In addition to this, goat milk also has a low level of A1 casein as compared to cow’s milk, a type of protein that may lead to the symptoms of milk sensitivity in certain people by triggering inflammation in the gut.
The products made from goat milk, on the other hand, mainly consist of A2 casein, a protein which is shown to be less allergenic and less pro-inflammatory as compared to its A1 variant.
Goat Cheese is Much More Filling as Compared to Other Cheeses
Goat milk consists of a unique profile of fatty acids due to which it has been associated with different health benefits.
For instance, dairy products made using goat’s milk are said to possess anti-inflammatory properties and may even help in the reduction of hunger.
Goat’s milk has a higher content of short-and medium-chain fatty acids as compared to the cow’s milk. More specifically, goat’s milk consists of a much higher amount of medium-chain fatty acids such as caprylic acid and capric acid.
These fatty acids can be digested easily and at a more rapid rate. This means that goat cheese can help you achieve early satiety.
A study involving 33 adults found that consumption of a breakfast based on goat milk containing goat cheese caused a significant reduction in the desire to eat.
It also resulted in a decreased rating of hunger as compared to a breakfast comprising of cow’s milk.
Reducing hunger and increasing the feeling of fullness are important to promote weight loss.
In addition to increasing fullness, studies have shown that the products made from goat’s milk can decrease inflammation in your body.
The Final Verdict
Goat cheese is a healthy dairy product that is loaded with minerals, vitamins, and healthy fats. Eating it can improve your health in different ways, such as decreasing inflammation and increasing the levels of satiety.
Moreover, the protein structure and low levels of lactose in goat cheese make it a perfect choice for people having an intolerance to cow’s milk.
So, stocking on this versatile ingredient can make sure that you always have something delicious and unique to incorporate in both savory and sweet dishes.