Goat cheese is cheese made from goat milk. It is an ideal solution for those who would like to enjoy the deliciousness and benefits of the cheese but at the same time are worried about the high-fat content and calories of the regular cheese. In comparison to cow milk or buffalo milk, goat milk is easier on our digestive system.
Goat cheese is also a good source of vitamins, proteins, essential fats, etc. that provides numerous health benefits. In comparison to cow cheese, it has low sodium and less lactose, and this makes it very beneficial for people with hypertension and lactose intolerance.
Goat cheese is also a good source of vitamins, proteins, essential fats, etc. that provides numerous health benefits. It is available in many varieties that have different types and textures.
Goat Cheese Nutrition
Goat cheese is an abundant source of several types of healthy fats such as short-chain fatty acids, medium-chain fats, monounsaturated fats, polyunsaturated fats, and medium-chain triglycerides that plays a major role in keeping us healthy. It also has the quality of easily digestive protein which is easy on our stomach and provides most of the essential amino acids required by our body for growth and development, and as well as for other important functions.
In addition to these, goat cheese also contains other essential nutrients such as calcium, magnesium, phosphorus, potassium, zinc, selenium, copper and iron, etc.
Health Benefits Of Goat Cheese
(1) Improves Digestive Health
Consuming goat cheese on a regular and moderate basis is very beneficial for our stomach and improves our digestive health.
This benefit of goat cheese is mainly due to the presence of a wide variety of probiotics such as L. acidophilus and L. Plantarum.
These probiotics are efficient in improving our digestive health as they increase nutrients absorption in the body, and also reduces inflammation of the digestive tract, and strengthens our immune system.
If you would like to enjoy goat cheese for its probiotic benefits, then it is suggested to go for the aged cheese or the cheese made from raw and unpasteurized milk.
Goat cheese is also known for its antioxidantal capacity. The antioxidants in goat cheese protect our digestive system from the oxidative damage caused by the free radicals and may reduce the risk of colon cancer, abdominal cancer, intestinal cancer, etc.
Other nutrients such as zinc, magnesium and selenium, etc. present in the goat cheese also play a vital role in maintaining our digestive health.
(2) Manages Cholesterol Level
Goat cheese is very beneficial for managing our cholesterol level because of its ability to reduce the level of bad LDL cholesterol and increase the level of good HDL cholesterol in our body.
This advantage of goat cheese is mainly because of the low level of saturated fats in them. Saturated fat is a type of fat which when consumed in excess quantity may increase the level of bad LDL cholesterol in our system. By reducing the level of bad cholesterol from our system, it reduces the risk of various cardiovascular problems such as heart attack, heart stroke, irregular heartbeat, coronary artery disease, and so on.
Goat cheese also contains short and medium-chain fatty acids such as caproic acid, capric acid, and caprylic acid that are easier on our digestive system. Our body can break them down in an efficient manner, and the chances of them getting stored in the body diminish automatically.
An ounce of goat cheese provides around 22 mg of cholesterol which is low in comparison to the 28 mg of cholesterol provided by the cheddar cheese.
Our body needs cholesterol for the production of various hormones such as steroid hormones: progestagens, glucocorticoids, mineralocorticoids, androgens, and estrogens, etc. However, a high level of cholesterol in the body can lead to the accumulation of plaque and fatty deposits in the arterial walls, and thus increases the risk of various cardiovascular issues.
Goat cheese helps in keeping cholesterol levels in control and is thus good for us.
(3) Contains Less Harmful Casein Variant
Casein is an important protein found in milk and other dairy products such as cheese, butter, yogurt, and ghee, etc.
Some people are allergic to casein and they face allergic reactions such as swelling of the tongue, mouth, lip,s, and throat, skin rashes or redness, itchiness, nasal congestion, sneezing, and itchy eyes, etc.
However, the casein is also of different variants.
The casein responsible for these allergic reactions is the A-1 beta-casein and is mainly found in cow milk and cow cheese etc. It is also known for increasing the risk of type-1 diabetes and for increased insulin resistance.
Even then it is suggested to go for aged goat cheese as soft and fresh cheese may have a higher level of lactose irrespective of the type of milk used for the preparation of cheese.
(4) Reduces the Risk of Hypertension
Hypertension or high blood pressure is a common health problem that affects millions of people around the world and is a leading cause of various cardiovascular problems such as heart attack, heart stroke, heart failure, coronary artery diseases, and as well as for the increased risk of renal failure.
To enjoy a healthy life, it is important to keep our blood pressure under control, and goat cheese is good for the same.
Various factors contribute to increased blood pressure such as unhealthy diet, obesity, too much alcohol, physical inactivity, tobacco use, and high sodium level in the body.
Goat cheese has a low sodium content which makes it very beneficial for keeping blood pressure under control.
The daily requirement of sodium by our body is about 2300 mg as it is needed for maintaining electrolyte balance in the body, and is also important for the functioning of nerves and muscles. However, excessive intake of sodium is bad for our health as it can lead to water retention which increases stress on our blood vessels and heart.
This increased stress on blood vessels and the heart may increase the risk of hypertension and cardiovascular issues and should be avoided.
For this reason, it is suggested to keep a watch on the sodium level in the food.
Goat cheese is low in sodium and is thus beneficial for people suffering from high blood pressure issues.
However, too low sodium in our body may drop our blood pressure below the normal range, and thus increases the risk of hypotension which is characterized by the symptoms such as dizziness, nausea, fainting, excessive thirst, blurred vision, and pale skin, etc.
And, if you are already taking medication for regulating high blood pressure then you should consult with your doctor before adding low sodium food items such as goat cheese to your diet to ensure that it won’t interfere with the blood pressure medication.
(5) More Filling Than Other Cheeses
Goat milk is more filling than other types of cheese. In other words, goat cheese contains more nutrients and healthy compounds in comparison to other cheese variants for the same mass and volume. The unique fatty acid profile of goat cheese provides numerous health benefits.
Goat cheese is anti-inflammatory in nature which means it is a suitable product to be consumed while suffering from inflammatory problems such as arthritis, rheumatism, rheumatoid and gouts, etc.
Goat cheese is rich in various short-chain and medium-chain fatty acids such as capric acid and caprylic acid. Our body finds it easier to breakdown these fatty acids, and these fatty acids are less likely to be accumulated in the arterial walls. This helps in managing cholesterol levels and improves cardiovascular health.
They are used by the body for providing instant energy.
Eating goat cheese provides satiety to our stomach which means it keeps our stomach satisfied for a longer duration, decreases our urge to eat again and again, and thus controls overeating which is a leading cause of obesity.
(6) Easily Digestible In Comparison to Cow Cheese
In comparison to cow cheese, goat cheese is easily digestible and is good for people with a weak digestive system.
This advantage of goat cheese over cow cheese is because of their comparatively different protein structure.
Goat cheese is also low in lactose, which is the main sugar of most dairy products.
Our body needs an enzyme for digestion of this sugar, and lack of this enzyme can lead to lactose intolerance, and it has been estimated that almost 70 percent of the world’s population experience lactose intolerance.
Experts have found that people with lactose intolerance can still consume up to 12 grams of lactose without experiencing any digestive issues such as flatulence, diarrhea, bloating, stomach cramps and stomach pains, and feeling sick, etc.
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.
(7) Strengthens Immune System
Another advantage of consuming goat cheese is its ability to strengthen our immune system.
This benefit of goat cheese is due to the presence of healthy probiotics and antioxidants in it.
Our Immune system plays an important role in keeping us healthy. It is the defense mechanism of our body that prevents us from the disease-causing microbes such as bacterias, viruses, and fungus, etc., and thus reduces the risk of various microbial infections and illnesses.
The immune system is not only a protective unit but also a curing unit of the body. When we get ill or sustain an injury or wound, our immune system plays an important role in making us healthy again.
Due to the importance of the immune system for our health, we should do our best to strengthen it, and goat cheese can help in doing the same.
The antioxidants such as vitamin A and vitamin K in the goat cheese fights with the free radicals in our body stabilizes them and thus prevents them from causing oxidative damage to our cells, including the white blood cells that work as the first line of defense and forms the backbone of the immune system.
By protecting our immune system from oxidative damage, goat cheese strengthens it, and when our immune system is stronger we are less likely to be infected by cough, cold and fever, etc.
The probiotics in goat cheese also play a significant role in improving our immunity.
The anti-inflammatory properties of goat cheese also help in making our immune system stronger.
(8) Excellent Source of Vitamins and Minerals
Goat cheese has an abundance of essential nutrients like vitamins and minerals that provides amazing health benefits.
Vitamin A, vitamin K, riboflavin, folate, and niacin are some of the healthy compounds in goat cheese that strengthens our bones, helps with the synthesis of red blood cells, and also helps with blood clotting.
Trace minerals such as phosphorus, magnesium, calcium, iron and copper, etc. present in the goat cheese ensure smooth functioning of the enzymatic processes and synthesis and activation of enzymes, hormones, and other factors.
The good thing about goat cheese is that it not only a source of these vital nutrients, it also increases the absorption of these nutrients from other dietary sources we consume.
(9) Promotes Weight Loss
Goat cheese is beneficial for people who are on a weight loss regime and would like to get rid of some extra pounds.
It has low-fat content in comparison to cow cheese which means one can enjoy it in moderation without worrying about fat accumulation.
Also, goat cheese contains short-chain and medium-chain fatty acids that are easier to breakdown by our digestive system.
They provide instant energy.
Goat cheese also provides satiety to our stomach which means it keeps us satisfied for a longer duration, decreases our urge to eat again and again, and thus controls overeating which is a major cause of obesity.
(10) Reduces Risk of Various Cancers
Goat cheese may reduce the risk of several types of cancers to some extent.
This advantage of goat cheese is due to the antioxidants like vitamin A and vitamin K in them.
The antioxidants present in the goat cheese protects our cells and tissues from the oxidative damage caused by the free radicals and may reduce the risk of several types of cancers.
(11) Regulates Blood Sugar
Moderate consumption of goat cheese is suitable for people with diabetes and for those who are at the risk of developing diabetes.
This advantage of goat cheese is mainly because of its low glycemic index. The glycemic index of a food item is a scale from 0 to 100 that determines the rate at which a particular food item will release sugar into the bloodstream.
Being a low glycemic index food means, goat cheese releases sugar into the bloodstream at a slow pace and thus prevents a sudden spike in the blood sugar level.
This regulates our blood sugar level and thus helps in managing diabetes.
However, if you are suffering from diabetes and already taking medication for the same, then it is better to consult with your doctor before making any changes to your diet. This is to ensure that there is no food-drug interaction.
(12) Provides Antioxidantal Benefits
Goat cheese also provides many antioxidants benefits due to the presence of antioxidants such as vitamin A and vitamin K. These antioxidants protect our cells and tissues from the oxidative damage caused by the free radicals, and thus reduces the risk of various cancers.
Antioxidants also protect our eyes from oxidative damage, and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A present in goat cheese is an essential nutrient for our eyes as it is needed for maintaining sharper vision. The deficiency of vitamin A in our body can lead to night-blindness.
Antioxidantal benefits of goat cheese also play an important role in improving the health and functionality of our vital organs such as the liver, kidneys, and heart, etc.
(13) Good Source of Vitamin K
Goat cheese also contains vitamin K which is an essential nutrient for us as it is required by our body for various functions. Some major functions of vitamin K are healing of wounds and injuries, reversing harmful effects of blood-thinning medicines, preventing bleeding disorders in newborns, promoting blood clotting, promoting bone health, increasing bone density, strengthening our teeth and gums, etc.
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.
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