There are ample non-fat or reduced-fat cheese options available, but some cheeses are also lower in fat naturally. Let us discuss how fat-free cottage cheese is made & its taste.
What is Fat Free Cheese and How Are They Made?
Cheese makes every food simply perfect yet delicious, whether crushed over the base of a pizza or served to combine with pasta. Cheese is rich in vital nutrients, such as protein, amino acids, vitamins, fatty acids, and minerals.
If you want to reduce the fat in your diet or lose weight, you are often already aware of your cheese intake, as not all cottage cheese has the same nutritional benefits.
Since varieties of cheese are high in fat, especially saturated fat, they contain fats that may not help you lose weight.
How Does Cheese Make?
Cheese is prepared using cow’s milk and a starter culture of bacteria that digest the milk sugar, called lactose, and form lactic acid. It helps conclude the actual flavor of the cheese.
Then, the rennet enzyme is added, which causes the milk to ferment, forming a solid lump called curd, leaving behind a protein-rich liquid called whey.
Next, the whey is removed, and the results are cooked, shredded, and pressed together for 12 months or more.
The fat content of cheese is controlled by governing the fat content of the milk used to prepare it. However, the fat content varies depending on the type of cheese.
The higher the fat content, the creamier it will be. Conversely, the lower the fat content, the harder the cheese. In general, fat-free cottage cheese is made using fat-free milk.
How Does Fat Free Cheese Prepare?
Unboiled, raw cow milk contains high-fat globules since they are lighter than water. Further, they separate and float to the top in the form of cream.
However, these days, milk is made using fine-mesh filters, which break down the fat globules into tinier globules so that they are more evenly distributed rather than floating on top.
Using a centrifuge, the fat globules will be removed as a whole.
This can be used to swirl the milk at high speed, which breaks up the fat globules completely, resulting in fat-free milk in one jar and all fat in the other.
To make the milk variety, the fat will be added back into the skim milk in just the right amount.
In the case of fat free cheese, you need to remove the fat from the milk and then use this milk to prepare the cheese.
Why Choose Fat Free or Low Fat Cheese?
Fat-free cottage cheese enables people to plan their diet for a healthy meal plan while providing delicious flavor when added to favorite foods.
It is combined with other foods in a wide range of dishes. People often choose low-fat cottage cheese to increase protein intake, reduce fat content, and reduce calories.
Types of Cheese (Lower in Fat)
Depending on your age, the intake of dairy products in quantity generally varies.
According to USDA’s Dietary Guidelines for Americans, the recommendation is ChooseMyPlate, and an individual’s amount varies between 2 and 3 cups daily.
Regarding cheese intake, 1 & half ounces of natural cheese or 2 ounces of processed cheese (about 1 cup) is enough.
Following are those cheese variations that are naturally lower in fat than others. You can save on fat and calories even more if you choose reduced-fat versions (Source).
#1. Ounce Serving of Swiss (reduced-fat) Cheese
It serves 2.5 grams of fat, 90 calories, 1.5 grams of saturated fat, 18 grams of protein, and 44 mg of cholesterol.
#2. 1/2 cup serving of Ricotta (part-skim)
It delivers 6 grams of saturated fat, 171 calories, 10 grams of fat, 14 grams of protein, and 38 mg of cholesterol.
#3. 1/2 cup serving of Cottage Cheese (reduced-fat)
It serves 81 calories, 4.52 mg of cholesterol, 0.729 grams of saturated fat, 14 grams of protein, and 1.15 grams of fat.
#4. 1.5 Ounce serving of Mozzarella (part-skin)
It delivers 7.5 grams of fat, 132 calories, 32mg of cholesterol, 5 grams of saturated fat, and 12 grams of protein.
#5. 1.5 Ounce serving of Mexican Blend (reduced-fat)
It provides 141 calories, 6 grams of saturated fat, 9.5 grams of fat, 12.5 grams of protein, and 31 mg of cholesterol.
#6. 1.5 Ounce serving of Provolone (reduced-fat)
It imparts 137 calories, 5.5 grams of saturated fat, 9 grams of fat, 12.5 grams of protein, and 27.5 mg of cholesterol.
#7. 1.5 Ounce serving of Muenster (reduced-fat)
It offers 8.5 grams of fat, 136 calories, 32 mg of cholesterol, 5.5 grams of saturated fat, and 12 grams of protein.
Certain other varieties of cheese that contain less than 12 grams of fat per serving
#1. 1.5 ounce serving of Monterey (reduced-fat)
It delivers 11 grams of fat, 157 calories, 7 grams of saturated fat, 14 grams of protein, and 33mg of cholesterol.
#2. 1.5 ounce serving of Parmesan (reduced-fat)
It serves 133 calories, 7.5 grams of saturated fat, 10 grams of fat, 44mg of cholesterol, and 10 grams of protein.
#3. 1.5-ounce serving of Cheddar (reduced-fat)
It delivers 10 grams of fat, 155 calories, 6 grams of saturated fat, 14 grams of protein, and 38mg of cholesterol.
What’s the taste of Fat Free Cheese?
The cheese taste varies according to what type of cheese that would be. Most fat-free cheeses are harder and more crumbly and aren’t altogether creamy.
Some manufacturers add extra salt to compensate for the lack of flavor in fat-free cheese. Therefore, you can find fat-free cheeses that are a little saltier than you’re used to.
Cooking with Fat Free Cheese
The biggest drawback of fat-free cheese is that it is not reduced-fat cheese or full-fat cheese and doesn’t melt well.
But the shredded fat-free cheese form will help to some extent, while the fat-free cheese will never melt completely. With the use of pure fat-free cheese, you can prepare grilled cheese recipes.
For example, to prepare a casserole put some cheese inside the ingredients and then garnish with some on top so the cheese on top will not melt and some of the insides will melt.
The sprinkled cheese will brown somewhat but not completely melt.
How Does Low Fat Cheese Help in Weight Loss?
There are ample types of cheese that differ in terms of health benefits and nutritional content.
For instance, cottage cheese is good for health as it is high in calcium and low in fat and calories. Some other cheese types contain large amounts of sodium and should be eaten in small amounts.
However, eating only low-fat cottage cheese may not help with weight loss, as we all think that some food is good while some are bad, which is why not all foods can fit into a healthy diet.
According to research, cheese can help in a weight loss diet as it is rich in protein. Proteins are a macronutrient that the stomach takes time to digest and it is more difficult for the stomach to do so; therefore, having a diet high in protein increases the caloric expenditure generated by the digestion of food and, at the same time, increases the time that the food is stored. It remains in the stomach, thus increasing the feeling of satiety for longer.
As per research, cheese can help in a weight loss diet as it is rich in protein, boosts your metabolic rate, and helps you burn calories even faster.
Variations of low-fat cheese that help in weight loss
#1. Feta Cheese
Fat paneer is rich in saturated fat and sodium and can provide a protein boost. Unlike other varieties of cheese, feta is low in fat.
It is good to say that feta cheese helps with weight loss or is suitable for weight loss. Since it is made from goat and ship’s milk, it is less heavy on the stomach and easier to digest than cheese made from cow’s milk.
The nutritional profile of Feta Cheese (One Ounce)
It contains 4 grams of protein, 75 calories, 1 gram of carbohydrate, and 6 grams of fat. It also delivers vital nutrients such as selenium, riboflavin, and phosphorus.
#2. Cottage Cheese
Protein is essential for the human body and managing excess weight by reducing hunger pangs and increasing satiety.
Since cheese is rich in protein, it is good for weight loss and provides protein and healthy fats. Additionally, cheese can be a good low-carb dietary option for ketogenic or carnivore-permissive diets.
It can be eaten either cooked or raw, making it helpful in the weight loss journey.
The nutritional profile of Cottage Cheese
It contains 28 grams of protein, 163 calories, 2.3 grams, 6.2 grams, 37% of the RDI, and 59% of Vitamin B12.
#3. Mozzarella Cheese
Surprisingly, mozzarella cheese helps promote weight loss because it is a good source of protein for high-protein diet plans (Source).
One ounce of skim mozzarella cheese contains 222mg of calcium (Source). It also contains 0.70 grams of carbohydrates and is considered a low-carb food.
Also, it has less than one gram of sugar and 711 mg of sodium, which makes weight loss difficult. Despite this, you are suggested to eat mozzarella cheese with limitations.
#4. Cheddar Cheese
Cheddar cheese is a good source of calcium and protein that helps boost metabolism and enhance the feeling of fullness.
Low fat cheese is a cheese that cuts some calories while adding flavor & taste to your recipe. Additionally, it is a good source of protein and nutrients.
The information mentioned above will clear your doubts about fat free cheese. Feel free to mention your thoughts in the comment section.
Paleo Cheesecake Recipe (435 cal)