Most people love the flavour of cheese and add it to their daily food items. But are you familiar with gouda cheese, which has a distinctive taste and creamy texture? This cheese is made from cow’s milk and is typically aged for several months, which gives it a slightly sweet and nutty flavour. It is a nutrient-dense food, providing essential vitamins and minerals vital for overall health. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who explained the health benefits of consuming
According to the Journal of Dairy Science, gouda cheese is a washed-curd Dutch cheese that is brined for one to twenty months before it ripens and is traditionally made from cow's milk.
Nutritional Composition
Dr Gouda listed the nutritional composition of gouda cheese as follows:
- Protein: Gouda cheese is a source of high-quality protein, essential for muscle growth, repair, and overall body function.
- Calcium: As a dairy product, gouda is rich in calcium, promoting bone health and muscle function.
- Fat: While gouda is relatively high in fat, particularly saturated fat, it also contains monounsaturated and polyunsaturated fats, which can have favourable effects on heart health when consumed in moderation.
- Vitamins: Gouda cheese contains essential vitamins, including vitamin A, vitamin B12, and riboflavin, which play crucial roles in various bodily functions.
Is Gouda Cheese Good for You?
Here are some considerations to keep in mind while consuming gouda cheese, as listed by the expert:
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Caloric Density
“Gouda cheese is calorie-dense, meaning it packs a significant number of calories into a small serving size. While it can be a nutritious addition to your diet, excessive consumption may contribute to weight gain if not balanced with physical activity and a well-rounded diet”, said Dr Singhwal.
Sodium Content
Like many cheeses, gouda can be relatively high in sodium, which, when consumed in excess, may contribute to high blood pressure and other cardiovascular issues. Hence, opt for low-sodium varieties or consuming gouda in moderation can help mitigate this concern.
Fat Content
Dr Singhwal said, “While gouda contains beneficial nutrients like protein and calcium, it is also relatively high in saturated fat, which, when consumed in excess, may increase cholesterol levels and pose risks to heart health.” Therefore, making sure to choose lower-fat varieties or enjoying gouda in moderation can help manage fat intake.
According to a study on the antioxidant activity of gouda cheese by the Journal of Food Science and Technology, fortified gouda cheese exhibits improved oxidation stability, antioxidant activity, and sensory qualities.
Also Read: Ever Tried Blue Cheese? Expert Explains How It Can Benefit Your Health
Lactose Sensitivity
Individuals with lactose intolerance may experience digestive discomfort when consuming gouda cheese due to its lactose content. Opting for lactose-free or aged varieties of gouda, which contain lower levels of lactose, may be better tolerated.
Incorporating Gouda Cheese into a Healthy Diet
While gouda cheese should be enjoyed in moderation, it can undoubtedly be part of a healthy and balanced diet. Here are some tips listed by Dr Singhwal for adding gouda into your meals:
- Pairing: Pair gouda cheese with whole grain crackers, fresh fruits, or nuts for a satisfying and nutritious snack.
- In Salads: Sprinkle shredded gouda over salads or incorporate it into grilled vegetable dishes for added flavour and richness.
- Sandwiches and Wraps: Use sliced gouda in sandwiches, wraps, or paninis for a delicious and creamy texture.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any dietary changes, especially if you are dealing with any health issues.]