The type of cheese matters during this thought process, though. Portion size, texture and how a cheese is used in a meal can all influence how satisfying—and calorie-dense—it ends up being. To help you make the best selection for your goals, registered dietitians share the best cheese for weight loss and defined "reasonable portions" below.Related: ‘I’m a Cardiologist, and This Is the One Type of Cheese (Yes, Cheese) I Swear by for Heart Health’
The Best Cheese for Weight Loss, RDs Reveal
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Related: ‘I’m a GI Doc—This Type of Cheese Is Hands-Down the Best for Your Gut’Mozzarella contains around 6 to 7 grams of protein per ounce, which is a touch higher than the 5 to 6 grams you get from American cheese, a staple in school lunches and atop burgers during BBQ season.
That one or so ounces more of protein in mozzarella may not be enough to make you use it instead of something like American cheese. But there's a calorie advantage to mozzarella cheese, too: An ounce of part-skim mozzarella (72 calories and 2.86 grams of saturated fat) contains fewer calories and saturated fat than an ounce of American cheese (94 calories and 4.37 grams of saturated fat)
Related: 'I'm a Neurosurgeon—This is the Type of Cheese I Eat Regularly for Brain Health'
"Mozzarella provides roughly 14% of your daily calcium and 25 to 40% of your daily vitamin B12 per ounce, along with phosphorus and zinc to support bone health and metabolism," Routhenstein shares.
"Fresh mozzarella is less aged and often lower in sodium, and it may carry beneficial bacteria from fermentation that support gut health," Routhenstein adds.
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That advice applies to part-skim versions of mozzarella cheese. The problem? It's not always easy to stick with serving sizes of mozzarella cheese, and people may underestimate how much they scarf down (understandable—it's delicious!).
"Oftentimes, the issue with cheese is that most meals contain greater than the recommended dosage of 1 ounce per day or less," says Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic Center for Human Nutrition. "Certain versions of the Mediterranean diet limit cheese to 3 ounces per week. Most meals, such as pizza, lasagna, macaroni and cheese, omelets, sandwiches and in some cases salads, can contain 3 or more ounces per serving."
"People with lactose intolerance or dairy sensitivity may also experience digestive discomfort," Routhenstein says.
How To Keep Mozzarella Healthy
When consumed in moderation and as part of a well-balanced diet, mozzarella is one of the best cheeses for weight loss. Registered dietitians offered actionable advice on how to keep your mozzarella intake on the healthy side to help you nail your weight-loss goals.
Portion. Routhenstein notes that calories and saturated fat can add up quickly when eating mozzarella. She suggests eating about an ounce at a time, or "roughly the size of a pair of dice to a small handful."Choose low-fat mozzarellawhenever possible. Moody adds that this advice is especially important when you're using large amounts of mozzarella, such as on a pizza.Pair it with vegetables or whole grains. Rager suggests considering mozzarella as an accent rather than the main event. Good thing it goes well with various dishes. "Add mozzarella to salads, roasted vegetables or whole-grain dishes so you get more fiber and fullness per bite."Ready to say Mangia to mozzarella? Zumpano's specific mozzarella will get your creative juices flowing in a nutritious direction.
Caprese salad. She suggests topping a bed of greens with fresh, part-skim mozzarella and drizzling it with extra-virgin olive oil and balsamic vinegar.Thin-crust or cauliflower-crust pizza. Let mozzarella steal the show by making it the lone cheese on this pizza. Then, Zumpano suggests topping the dish with veggies, like peppers, onions, mushrooms, spinach and tomatoes.Veggie dish. She adores tossing fresh, part-skim mozzarella cubes into roasted veggies such as zucchini, yellow squash, eggplant and carrots.Related: This Healthy Cheeseboard Swap Could Help Lower Your Blood Pressure
Sources:
Destini Moody, RD, CSSD, LD, a registered dietitian at Live It UpMichele D. Rager, DCN, RDN, LDN, FAND, the head of clinical nutrition at Berry StreetMichelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian at EntirelyNourished.comJulia Zumpano, RD, a registered dietitian at the Cleveland Clinic Center for Human Nutrition. Cheese, mozzarella, part skim milk. FoodData Central.Cheese food, cold pack, American. FoodData Central.Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity and Metabolic Syndrome. Anti-Obesity Effects of Dietary Calcium: The Evidence and Possible Mechanisms. International Journal of Molecular Sciences.Hence then, the article about this is the best cheese for weight loss according to registered dietitians was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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