Cheese plates are a staple at holiday celebrations and during other peak social seasons, like summer. Come January and September, we may resolve to eliminate all cheese from our diets altogether—a sad prospect for cheese lovers.Registered dietitians acknowledge that cheese can contain saturated fat, sodium and a high-calorie content per ounce, none of which are beneficial for weight loss and maintenance. That reputation has caused cheese to be lumped into the category of “foods to avoid,” even though the reality is more nuanced. Cheese isn't a foe, actually, and it's certainly not off the table when you're trying to lose weight.In fact, completely cutting out foods you enjoy can make healthy eating feel restrictive and harder to sustain long-term."When chosen thoughtfully and eaten in reasonable portions, [certain cheeses] can fit into a heart-healthy, weight-conscious eating pattern and even provide benefits," says Michelle Routhenstein, MS, RD, CDCES, CDN, a cardiology dietitian at EntirelyNourished.com. Many cheeses also deliver protein and calcium, which can support fullness and overall nutrition when included strategically.
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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Registered dietitians agree that mozzarella is an excellent cheese for people trying to lose weight. Michele D. Rager, DCN, RDN, LDN, FAND, the head of clinical nutrition at Berry Street, loves that mozzarella cheese "provides protein, calcium, and other nutrients that support fullness and satisfaction."Protein is a key—and much-focused-on—macronutrient for weight loss, and mozzarella has more of it than other popular cheeses.
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.
"Eating adequate amounts of protein supports weight loss because it promotes satiety and helps preserve lean muscle mass during calorie reduction," Rager shares.
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)
"Eating fewer calories allows one to stay in a calorie deficit, and someone must be in a calorie deficit to see weight loss," explains Destini Moody, RD, CSSD, LD, a registered dietitian at Live It Up. "Considering fat has more than twice the number of calories per gram than protein, it’s usually smarter to choose lower-fat options of cheese, when possible."
Related: 'I'm a Neurosurgeon—This is the Type of Cheese I Eat Regularly for Brain Health'
Mozzarella may be lower in fat, but it's denser in micronutrients that can support your weight loss (and overall health) goals.
"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.
Indeed, calcium, in particular, is well known for its bone health benefits but may also boost weight loss and maintenance. Researchers are still trying to pinpoint the reason for calcium's weight-loss benefits, but they think it may have to do with how it helps to change the way your body processes fat.
"Fresh mozzarella is less aged and often lower in sodium, and it may carry beneficial bacteria from fermentation that support gut health," Routhenstein adds.
The anti-bloating perks of not eating too much sodium don't hurt, either. In short? "The combination of protein, calcium and B12 makes it a nutrient-rich choice compared with many processed cheeses," Routhenstein says.
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Mozzarella can absolutely support weight loss, but RDs stress it's important not to go ham on this cheese. "Full-fat versions of mozzarella still contain saturated fat and can be high in calories, so you still should moderate your intake if you're watching your health and weight," Moody says.
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!).
Related: 'I'm an Osteoporosis Specialist, and This Is the Type of Cheese I Swear By for Bone Health'
"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."
Also, not everyone can tolerate mozzarella cheese or will experience the gut health benefits.
"People with lactose intolerance or dairy sensitivity may also experience digestive discomfort," Routhenstein says.
Related: This Popular Cheese Has the Most Sodium—And It’s Probably in Your Fridge
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."Related: ‘I’m a Dietitian—Here’s How To Avoid Inflammation When Eating American Cheese’
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.Up Next:
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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