Goat Cheese: Benefits, Properties and How to Consume it 2023
In bread stuffing, in the middle of scrambled eggs or omelettes, to spice up a salad or in a sauce. It doesn’t matter where, every way to eat cheese is tasty and with some care, it can even find space in the meals of those looking to stay in good shape.
When someone mentions cheese, you might automatically think of cheese made from cow’s milk. However, they are not the only option. For example, have you ever tried goat cheese?
Types of goat cheese
There are several types of goat cheese, with different flavors and textures.
The term goat cheese refers to any cheese that is produced from goat’s milk. There is more than one type of goat cheese and they come in different flavors and textures. Check out some examples:
Feta: of Greek origin, it is matured for a week. It is a soft cheese, with a soft and crumbly texture, white in color and without rind. With a strong aroma, its flavor is slightly acidic, salty and a little spicy.
Boursin: of French origin, it is a soft cheese with a creamy texture, white in color and without rind. Its flavor is smooth and buttery.
Camembert: it also has French origins and is classified as a semi-soft cheese. With a creamy, smooth texture, goat Camembert is white in color and has a rind covered with white mold. Its flavor is mild.
Fresh: National, it is derived from the traditional Minas fresh cheese, usually made with cow’s milk. Goat fresh cheese is fresh, soft and has a smooth but firm texture. Its flavor is delicate.
Goat cheese benefits
The nutritional profile of goat cheese is different from cheese made from cow’s milk. However, this does not prevent it from having relevant properties and benefits, as we will see below.
The nutritional content of a goat cheese can vary depending on the processing method used in its manufacture. However, all types of goat cheese are packed with important nutrients like protein, healthy fats, vitamins and minerals.
For example, it is estimated that a serving of approximately 30 grams of soft goat cheese contains 6 grams of protein, in addition to calcium, phosphorus and copper, which are important for bone health.
In addition, goat cheese has vitamin B2 (riboflavin), which is important for various processes in the body, especially in the production and functioning of new cells.
At the same time, goat cheese is considered a good source of selenium, magnesium and vitamin B3 (niacin).
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Source of probiotics
Depending on the type of goat cheese, it may also contain probiotics, which are healthy bacteria.
Probiotics colonize the intestines and compete with harmful bacteria and pathogens (disease-causing microorganisms) found there, which contributes to strengthening the immune system.
In addition, diets rich in probiotics have also been linked to improved gastrointestinal health and decreased inflammation in our bodies.
Choosing a cheese as a source of probiotics can be a good idea because due to its high fat content and the fact that it has a firm texture, it offers protection for these health-beneficial microorganisms contained in it.
It has even been shown that cheese protects probiotics during the digestion process, allowing greater amounts to be transported to the intestine, where they fulfill their function.
Products made from goat’s milk, including goat cheese, have a different protein structure than cow’s milk products.
Goat’s milk has lower levels of A1 casein than cow’s milk. A1 casein is a type of protein that can cause symptoms of milk sensitivity in some people by causing inflammation in the gut.
Goat milk products contain more A2 casein, a type of protein that has been shown to be less allergenic and less inflammatory than the A1 type.
A study that evaluated 45 people with lactose intolerance found that drinking milk containing A1 casein caused digestive discomfort and increased markers of inflammation.
However, when the participants switched to a milk that only had casein A2, digestive symptoms did not worsen and intestinal inflammation improved.
In addition, goat’s milk has less lactose than cow’s milk. Thus, products derived from goat’s milk, such as cheese and yogurt, may be a more viable option for people who suffer from lactose intolerance.
However, each individual’s tolerance to goat’s milk derivatives will depend on the person’s degree of lactose intolerance.
At the same time, it is worth noting that softer cheeses contain more lactose than hard and matured cheeses, regardless of which type of milk they are made from.
Goat cheese has more short-chain and medium-chain fatty acids than cheese made from cow’s milk. In particular, goat cheese contains large amounts of the following short-chain fatty acids: capric acid and caprylic acid
But what does this have to do with weight loss? Well, these fatty acids are digested quickly, providing an immediate source of energy, which helps with satiety.
A 2017 study of 33 healthy adults aged 18 to 65 found that goat’s milk products have a moderately greater potential to suppress appetite (decrease hunger) compared to cow’s milk products.
To arrive at these results, the researchers served the participants breakfast consisting of 200 ml of semi-skimmed cow or goat milk, 40 grams of white bread and 40 grams of semi-cured goat or cow cheese. The research was published in the scientific journal Nutrients.
Although it is possible to use goat cheese in the diet and it can contribute to satiety, it is important not to overdo it in the amount consumed so as not to exceed the calories.
An approximately 30-gram serving of soft-style goat cheese is estimated to contain 102 calories.
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How to Consume?
Just like cheese made from cow’s milk, goat cheese can be consumed in different ways. You can use it to stuff your sandwiches and pasta, mix it with egg, put it on top of gratin recipes in the oven, accompany salads or use it as a snack.
Anyway, goat cheese can be used in place of cow cheese in almost any recipe.