13 Major Benefits of Goat Cheese
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.
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(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.
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(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.
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(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.
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(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.
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