Goat cheese is cheese made from goat milk. It is easier on the digestive system and has low calorie and low fats in comparison to cheese made from cow milk or buffalo milk.
Goat cheese provides many health benefits due to the abundance of nutrients like vitamins, minerals, antioxidants, and essential fatty acids, etc.
There are many varieties of goat cheese, and they differ in terms of types and textures.
Goat Cheese Nutrition
Goat cheese has an abundance of healthy fats such as short-chain fatty acids, medium-chain fats, monounsaturated fats, polyunsaturated fats, and medium-chain triglycerides.
These healthy fats play an important role in keeping us healthy.
Protein in goat cheese is easily digested and provides most of the essential amino acids for the growth and development of the body, and other important functions.
Other nutrients such as calcium, magnesium, phosphorus, potassium, zinc, selenium, copper, and iron, etc in goat cheese also play a significant role in keeping us healthy.
Health Benefits Of Goat Cheese
Some major health benefits of goat cheese are as follows
(1) Improves Digestive Health
Probiotics such as L. acidophilus and L. Plantarum. in goat cheese improve our digestive healthy by increasing absorption of nutrients in the body.
They strengthen our immune system and reduces inflammation of the digestive tract.
Aged goat cheese or goat cheese made from raw and unpasteurized goat milk has more probiotics than other variants.
Antioxidant compounds in goat cheese protect our digestive system from free radical damage and reduce the risk of colon cancer, abdominal cancer, pancreatic cancer, and intestinal cancer, etc.
Zinc, magnesium, selenium, and other nutrients, etc in goat cheese also play a vital role in maintaining our digestive health.
(2) Manages Cholesterol Level
Goat cheese reduces LDL cholesterol and increases HDL cholesterol, and thus helps with cholesterol management.
Saturated fats in goat cheese reduce LDL cholesterol and minimize the risk of atherosclerosis, a condition that hardens and narrows our arteries due to the accumulation of plaque and fat deposits in arterial walls.
It is a leading cause of cardiovascular problems such as heart attack, heart stroke, and coronary artery disease.
Short and medium-chain fatty acids in goat cheese, such as caproic acid, capric acid, and caprylic acid is easier on digestion. They are easily broken down by our body and are less likely to be get stored as visceral fat.
An ounce of goat cheese has less cholesterol ( 22 mg) than cheddar cheese ( 28 mg) of the same weight.
(3) Contains Less Harmful Casein Variant
Milk and milk products contain casein, a slow-digesting protein that boosts muscle growth and aids recovery after exercise.
But, in some individuals, casein may cause allergic reactions such as swelling of the mouth, tongue, lips, and throat, skin rashes or redness, itchiness, nasal congestion, sneezing, and itchy eyes, etc.
However, the casein is of different types.
Casein responsible for these allergic reactions is A-1 beta-casein and is mainly found in cow milk. It increases insulin resistance and the risk of type-1 diabetes.
But, the casein in goat milk ( and goat cheese) is A-2 beta-casein, a safer variant compared to A-1 beta-casein. It increases insulin sensitivity and reduces the risk of diabetes.
Furthermore, aged goat cheese has less casein compared to soft and fresh goat cheese.
(4) Reduces the Risk of Hypertension
Hypertension or high blood pressure is a common health problem that affects millions around the world and is a leading cause of cardiovascular and other health problems.
The vasodilating properties of potassium in goat cheese relax our blood vessels, improve blood circulation, and provide relief from hypertension or high blood pressure.
Goat cheese has a low sodium content which makes it very beneficial for keeping blood pressure under control.
Goat cheese has low sodium in comparison to cow cheese or buffalo cheese and plays an important role in regulating blood pressure.
If you are taking medication to regulate blood pressure levels, eat goat cheese after consulting with your doctor and ensure there is no food-drug interference risk.
(5) Have More Nutrients
For the same mass and volume, goat cheese has more nutrients and healthy compounds than other cheeses such as cow cheese or buffalo cheese.
The anti-inflammatory properties of goat cheese reduce pain and inflammation caused by inflammatory conditions such as arthritis, rheumatism, rheumatoid, gouts, asthma, and bronchial asthma, etc.
Short-chain and medium-chain fatty acids such as capric acid and caprylic acid in goat cheese are easily broken down by our digestive system and are less likely to accumulate in the arterial walls.
This manages cholesterol levels and improves cardiovascular health.
They are used by the body for providing instant energy.
Eating goat cheese provides stomach satiety, and controls overeating, a major cause of obesity.
(6) Digests Easily
Lactose is the main sugar ( carbohydrate) for milk and other dairy products.
Some people lack the enzyme responsible for digesting lactose, and experience flatulence, diarrhea, bloating, stomach cramps, stomach pain, and other digestive problems.
However, as per experts even people with lactose intolerance can consume up to 12 grams of lactose without experiencing any difficulty.
Goat milk has less lactose in comparison to cow milk, and for this reason, moderate consumption of goat cheese is well suited for people with lactose intolerance.
Goat cheese has less lactose than cow cheese and is suited for people with lactose intolerance ( on moderate consumption).
(7) Strengthens Immune System
Our immune system plays an important role in keeping us healthy.
It is the sophisticated defense mechanism of the body that prevents and treats infections, injuries, wounds, and diseases.
Antioxidants such as vitamin A, vitamin K, and probiotics in goat cheese strengthens our immune system as they protect our white blood cells or immune cells from free radical damage.
This strengthens our immune system and reduces the risk of diseases.
The antimicrobial properties of goat cheese protect us from bacterial, viral, and fungal infections.
Anti-inflammatory compounds in goat cheese also help in strengthening the immune system.
Other nutrients such as calcium, potassium, magnesium, and B vitamins in goat cheese also play an important role in boosting immunity.
(8) Excellent Source of Vitamins and Minerals
Goat cheese contains many essential nutrients like vitamins and minerals that benefit our health.
Vitamin A, vitamin K, riboflavin, folate, and niacin in goat cheese strengthen bones, promotes the synthesis of red blood cells, and helps with blood clotting.
Goat cheese contains trace minerals such as phosphorus, magnesium, calcium, iron, and copper, etc. They ensure the smooth functioning of enzymatic processes for the synthesis and activation of enzymes, hormones, and other factors.
Goat cheese is not just an abundant source of nutrients, but also increases the absorption of nutrients in our body.
(9) Promotes Weight Loss
Moderate intake of goat cheese promotes weight loss as it has low-fat content compared to cow cheese or buffalo cheese.
Short-chain and medium-chain fatty acids in goat cheese are easily broken down by our bodies and promote weight loss.
They provide instant energy and improve metabolism.
Goat cheese provides stomach satiety and controls overeating, a major cause of obesity.
(10) Protection Against Cancer(s)
Vitamin A, vitamin K, and other antioxidant compounds in goat cheese protect our cells from free radical damage.
It reduces the risk of various cancers such as colon cancer, breast cancer, lung cancer, abdominal cancer, stomach cancer, and intestinal cancer, etc.
Free radicals are unstabilized ions that stabilize by stealing electrons from neighboring molecules, and doing so causes oxidative damage to them.
(11) Regulates Blood Sugar
Because of its low glycemic index, goat cheese reduces the rate at which sugar is released into the bloodstream and prevents a sudden spike in blood sugar levels.
This helps in managing diabetes.
However, goat cheese may interact with blood sugar medication.
If you are already taking blood sugar medication, consult your doctor before adding goat cheese to your routine to avoid food-drug interference risks.
(12) Provide Antioxidant Benefits
Goat cheese provides many antioxidant benefits due to the abundance of vitamin A, vitamin K, and other antioxidant compounds.
These antioxidants and relevant compounds protect our cells and tissues from free radical damage and reduce the risk of many cancers such as colon cancer, breast cancer, abdominal cancer, pancreatic cancer, lung cancer, and intestinal cancer, etc.
Antioxidants protect our eyes from free radical damage and reduce the risk of age-related macular degeneration, cataract, and glaucoma, etc.
They also benefit our vital organs such as the liver, kidneys, and cardiovascular system as they protect them from free radical damage.
(13) Good Source of Vitamin K
Goat cheese contains vitamin K, an essential nutrient that helps with blood clotting and many important functions such as healing wounds and injuries, reverse harmful effects of blood-thinning medicines, preventing bleeding disorders in newborns, promoting bone health, increasing bone density, and strengthening teeth and gums, etc.
Disclaimer
The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
P.S- Consider sharing this post, if you find it useful and/or interesting.
FAQs
Does goat cheese have any health benefits? ›
Goat cheese is a source of protein, calcium, and healthy fats. And it may be easier to digest than cow's milk cheese. Some of the fat in goat cheese comes from capric acid, a beneficial medium-chain fatty acid with anti-bacterial and anti-inflammatory properties.
What are the benefits of eating goat cheese daily? ›A serving of goat cheese delivers 6 grams of filling protein along with a powerful combination of calcium, phosphorus and copper — nutrients that are essential for healthy bones ( 2 ). Plus, goat cheese provides healthy fats, including medium-chain fatty acids, that can improve satiety and benefit weight loss ( 3 ).
Is it OK to eat goat cheese everyday? ›Goat cheese is rich in lots of minerals, like calcium, magnesium and potassium. It also helps fight inflammation and provides healthy fats and essential amino acids. Many people who can't tolerate cow cheese can eat goat cheese without a problem. The short answer is yes, especially if you're sensitive to cow cheese.
Is goat cheese good for your liver? ›It improves the metabolism of iron and copper in people who face difficulty in absorbing minerals in their digestive tract. People with liver problems are able to digest goat milk better due to the natural homogenisation of small fat molecules present in it.
Is goat cheese good for high blood pressure? ›Cheese. Some types are more likely to raise your blood pressure than others. Keep it down with cheeses that are naturally low in sodium, like Swiss, which has 75 milligrams per 1-ounce serving. Goat, ricotta, and fresh mozzarella are good, too.
Is goat cheese good for lungs? ›It can be concluded that goat milk yoghurt casein 900 mg/kgBW can prevent lung damage such as vascular congestion, thickening of septa alveoli, and focal necrosis around blood vessels.
Is goat cheese a Superfood? ›Goat cheese is a good source of selenium, an essential trace mineral more often found in seafood. Selenium helps your body break down DNA-damaging peroxides, which can lower your risk of developing conditions like cancer, thyroid disease, and cardiovascular disease. It also contains: Potassium.
Is goat cheese good for your gut? ›Final Thoughts on Goat Cheese Benefits
Goat's cheese is a good alternative to cow's milk cheeses because it's lower in lactose, contains type 2 casein protein, is typically easier to digest, and is usually much less allergenic and inflammatory.
These digest more easily and are less likely to be stored as fat. Another nutrient in goat cheese is capric acid which can act as an anti-bacterial and anti-inflammatory. Goat milk tends to be easier on the digestive system than cow's milk.
What is the number one food that causes high blood pressure? ›Salt or sodium
Salt, or specifically the sodium in salt, is a major contributor to high blood pressure and heart disease. This is because of how it affects fluid balance in the blood. Table salt is around 40 percent sodium. Some amount of salt is important for health, but it's easy to eat too much.
Is goat cheese good for cholesterol? ›
If that were not enough to add it immediately to our diet, goat cheese also contains less fat and is lower in calories so it has less cholesterol and is perfect for preventing cardiovascular disease.
Is goat cheese good for skin? ›Load up on selenium and your skin will be smoother and clearer in no time–it can even reverse already sun damaged skin. Goat cheese also contains no cholesterol while one serving of cheddar cheese contains 25 grams.
What cheese is best for your liver? ›Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.
Is goat cheese the healthiest? ›Goat cheese is made from goat milk and is healthier and better than the cheese made from cow milk. It has lesser lactose, lower sodium, smaller and easy to digest fats, and similar if not higher vitamins and minerals levels as compared to cow cheese.
Is goat cheese good for diabetics? ›Goat cheese may be the healthiest cheese option for people with type 2 diabetes. It contains 102 calories and 6 grams of protein per ounce and includes vitamins A, B2, B12, D, calcium, iron, phosphorus, and potassium.
Is goat cheese high in omega 3? ›Consumption of Goat Cheese Naturally Rich in Omega-3 and Conjugated Linoleic Acid Improves the Cardiovascular and Inflammatory Biomarkers of Overweight and Obese Subjects: A Randomized Controlled Trial. Nutrients. 2020 May 5;12(5):1315.
Does goat cheese spike blood sugar? ›Will cheese affect blood sugar levels? Cheese has a low glycemic index (GI), meaning that it releases glucose slowly and will not trigger significant blood glucose spikes.
What kind of cheese lowers blood pressure? ›Blood pressure
Calcium can help reduce blood pressure. Low-fat, low-sodium cheeses are recommended. A suitable low-sodium cheese would be low-fat or reduced-fat natural Swiss cheese. Other low-fat cheeses include cottage cheese, ricotta cheese, parmesan, feta, and goat's cheese, and low-fat cream cheese.
- Tomato. Tomatoes are very rich in lycopene. ...
- Blueberries. Blueberries are very rich in nutrients, especially antioxidants. ...
- Peppers. Peppers are rich in antioxidants, vitamin C, and various other nutrients that promote better lung health. ...
- Turmeric. ...
- Green tea. ...
- Olive oil. ...
- Coffee. ...
- Yogurt.
Foods like green leafy vegetables, garlic, citrus fruits, berries, and ginger are great foods for detoxing the lungs and keeping them healthy.
Does goat milk boost immune system? ›
Goat Milk Consumption Enhances Innate and Adaptive Immunities and Alleviates Allergen-Induced Airway Inflammation in Offspring Mice. Goat milk (GM), as compared to cow milk (CM), is easier for humans to digest.
Which animal cheese is the healthiest? ›Some of the healthiest cheeses are feta and goat cheese, which are better for lactose intolerance. Cottage cheese and ricotta have more than 11 grams of muscle-building protein in a single serving. Swiss cheese is naturally lower in sodium, so it is a good option for people with hypertension.
What is the best cheese for anti inflammatory diet? ›Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
Is goat cheese good for your heart? ›Fresh, unripened cheeses like feta and goat cheese contain less fat than their ripened counterparts, which make them an acceptable choice when consuming a heart-healthy diet.
Which cheese is most probiotic? ›A short list of probiotic-rich cheeses includes aged, traditional cheddars, Gouda, and Alpine cheeses like Gruyère. For soft cheeses, try raw milk washed rinds like Rollright from King Stone Farm or Slyboro from Consider Bardwell Farm.
What cheese has good probiotics? ›Typically, probiotics are in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, including Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
What is the best way to eat goat cheese? ›Goat cheese adds a tangy, creamy flavor to any dish and it pairs well with vegetables and grains. You can use it to stuff proteins, as a spread for toast and or add it to a salad. Recipes like Apple-Cranberry Spinach Salad with Goat Cheese and Roasted Root Vegetables with Goat Cheese Polenta are flavorful and savory.
What are the 5 classic signs of inflammation? ›Based on visual observation, the ancients characterised inflammation by five cardinal signs, namely redness (rubor), swelling (tumour), heat (calor; only applicable to the body' extremities), pain (dolor) and loss of function (functio laesa).
What is the best cheese to eat if you have high cholesterol? ›Cottage cheese and fat-free cheeses contain the least cholesterol per serving. And even whole milk ricotta cheese contains half the amount of cholesterol as cheddar cheese. All together, you can't go wrong with choosing low-fat or fat-free cheeses instead of their whole-milk counterparts.
What is the best drink for high blood pressure? ›- Skim milk. Skim milk contains potassium, calcium, and magnesium — minerals that are known to help decrease blood pressure. ...
- Tomato juice. ...
- Beet juice. ...
- Hibiscus tea. ...
- Pomegranate juice. ...
- Grapefruit juice.
Which is healthier feta or goat cheese? ›
“Goat cheese is milder in flavor than feta, but also tends to be lower in calories as well as fat.” Depending on how it's processed, goat cheese can also pack probiotics, which are microorganisms that can aid digestion.
Does goat cheese have zinc? ›...
Mineral content comparison.
| Feta | Goat cheese | |
|---|---|---|
| Copper | 0.032 mg 4% RDV | 0.564 mg 63% RDV |
| Magnesium | 19 mg 5% RDV | 29 mg 7% RDV |
| Zinc | 2.88 mg 26% RDV | 0.66 mg 6% RDV |
| Iron | 0.65 4% RDV | 1.62 mg 9% RDV |
- Nuts. Nuts are a classic partner for cheese. ...
- Fresh fruit. ...
- Stewed fruit. ...
- Honey. ...
- Gingerbread.
Goat cheese can be a healthy part of a balanced diet because it is high in protein and calcium. Protein is an essential nutrient necessary for building new cells and maintaining healthy muscles, while calcium is good for your bones, teeth and nervous system.
What does goat milk do for your face? ›In addition to lactic acid, “goat milk contains fatty acids that help repair the skin barrier, probiotics to encourage the growth of normal skin flora, and vitamin A to help gently exfoliate,” says Dr. Purvisha Patel, a board certified dermatologist. Those fatty acids also contribute to noticeably softer skin.
Is goat cheese better warm or cold? ›Is goat cheese better warm or cold? Goat cheese is best served at room temperature, so take it out of the fridge 30 minutes or so before serving.
What are 3 foods that are beneficial for your liver? ›- Cruciferous vegetables. If you love broccoli, you're in luck. ...
- Berries. It's smart to add blueberries, strawberries and raspberries to your meals and snacks because they're rich in fiber. ...
- Grapes. Like berries, grapes contain fiber and antioxidants. ...
- Nuts. ...
- Beans. ...
- Fatty fish. ...
- Coffee. ...
- Tea.
...
Oatmeal
- Brown rice.
- Unbuttered popcorn.
- 100% whole wheat bread.
Coffee is one of the best beverages you can drink to promote liver health. Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ.
What cheese has the highest protein? ›Parmesan - 35.1 g
Keep in mind, although it's the highest protein cheese, you wouldn't eat as much parmesan as you would say Edam or Halloumi. Per 100g, Parmesan has 35.1g of protein, 0.0g of carbs and 28.8g of fat.
Is goat or mozzarella better? ›
Goat cheese clocks in at just 75 calories per ounce—significantly less than popular cow cheeses like mozzarella (85), brie (95), Swiss (108), and cheddar (115). It also has more vitamins and minerals than cow's cheese.
Does goat cheese have K2? ›HEALTH BENEFITS
Raw Goat Cheese has the essential fat soluble vitamins: Vitamins A, D, E, and K2.
Cheese. Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
How long does it take for A1C to go down? ›It's important to understand that lowering your A1C levels is a gradual (slow) process. As discussed, your A1C, unlike a blood glucose test, measures your average blood sugar over a period of 2 to 3 months. This means, it can take up to 3 months to notice significant changes in your A1C.
Is goat cheese the healthiest cheese? ›Some of the healthiest cheeses are feta and goat cheese, which are better for lactose intolerance. Cottage cheese and ricotta have more than 11 grams of muscle-building protein in a single serving. Swiss cheese is naturally lower in sodium, so it is a good option for people with hypertension.
Is goat cheese or mozzarella healthier? ›Goat cheese clocks in at just 75 calories per ounce—significantly less than popular cow cheeses like mozzarella (85), brie (95), Swiss (108), and cheddar (115). It also has more vitamins and minerals than cow's cheese.
Is goat cheese healthier than American cheese? ›Goat cheese is richer in minerals, contains lower sodium levels, has a less-harmful casein variant, and lesser cholesterol and saturated fatty acids than regular cheese.
What is the healthiest cheese for your heart? ›The best cheeses for heart disease are the ones with less saturated fat and sodium. Swiss cheese is probably the best choice, with only 53 mg of sodium per ounce. Mozzarella, goat and ricotta cheeses also fall on the lower side of the sodium scale, with about 130 milligrams per serving.
Is goat cheese healthier than cow? ›Goat cheese is loaded with much more vitamins and minerals when compared to cow cheese. It also enhances the retention of these components. It is rich in riboflavin, vitamin K, A, niacin and folate, which plays a significant role in promoting exoskeletal health.
What country has the best goat cheese? ›- Manouri, Greece. This smooth-textured, snow-white cheese originates from western Macedonia and Thessaly in northern Greece. ...
- Ticklemoore, United Kingdom. ...
- Crottin de Chavignol, France. ...
- Scimudin, Italy. ...
- Kilembe, South Africa.