Nutrition, Benefits and Recipe Ideas

Goat cheese, also called goat cheese, refers to any cheese made from goat’s milk. It’s available in many forms, including fresh cheese logs, aged cheddar, and even brie.

The nutritional content of goat cheese varies depending on the processing method used, such as ripening or ripening.

All types of goat cheese contain health-promoting nutrients, such as healthy fats, protein, vitamins and minerals.

Although the recommended serving of goat cheese is small, eating just one ounce (28 grams) provides impressive amounts of nutrients.

A one-ounce (28-gram) serving of soft goat cheese provides (1):

• Calories: 102
• Protein: 6 grams
• Fat: 8 grams
• Vitamin A: 8% of RDI
• Riboflavin (vitamin B2): 11% of RDI
• Calcium: 8% of RDI
• Phosphorus: 10% of RDI
• Copper: 8% of RDI
• Iron: 3% of RDI

It is also a good source of selenium, magnesium and niacin (vitamin B3).

A serving of goat cheese provides 6 grams of satiating protein along with a powerful combination of calcium, phosphorus and copper, nutrients essential for bone health (2).

In addition, goat cheese provides healthy fatsincluding medium-chain fatty acids, which may improve satiety and promote weight loss (3).

Additionally, goat’s milk contains more medium-chain fatty acids than cow’s milk. These are quickly broken down and absorbed by the body and are less likely to be stored as fat (4).

Some fats found in goat’s milk may also support health in other ways.

For example, goat’s milk contains capric acid, a medium-chain fatty acid that has antibacterial and anti-inflammatory properties.

Test-tube and animal studies have shown that capric acid is effective in combating P. acnesa type of bacteria that increases inflammation and may be involved in the development of acne (5).

Summary

Goat cheese is a good source of protein, healthy fats, vitamins and minerals. The fatty acids found in goat’s milk have antibacterial qualities and may help increase satiety.

Probiotics are good bacteria that benefit your health in several ways.

Depending on the type, goat cheese can contain a wide variety of probiotics, including L. acidophile And L. plantar (6).

Diets rich in probiotics were shown to support digestive health, reduce inflammation and boost immunity (7).

Interestingly, cheese is an excellent carrier of probiotics due to its high fat content and hard texture, which protects bacteria.

Cheese has been found to protect probiotics during the digestion process, allowing more of them to be released into the gut, where bacteria contribute to health (8).

Summary

Some types of goat cheese contain beneficial bacteria called probiotics.

Many people find that switching from cow’s milk to goat’s milk products is easier on their digestive systems.

This is because goat’s milk products, including cheese, have a different protein structure than cow’s milk products. They are also naturally lower in lactose.

Lactose is the main carbohydrate in milk produced by mammals.

It is estimated that up to 70% of the world’s population has difficulty digesting lactose, causing symptoms such as bloating, abdominal pain, gas and diarrhea (9).

Experts suggest that most people with lactose malabsorption can consume a small amount (up to about 12 grams) of lactose before experiencing digestive symptoms (ten).

Since goat’s milk contains less lactose than cow’s milk, goat’s milk products, including yogurt and cheese, may be a better choice for those who have Lactose intolerance.

However, people with lactose intolerance should keep in mind that soft cheeses contain more lactose than hard, aged cheeses, regardless of the milk the cheese is made from.

Goat’s milk also contains lower levels of A1 casein than cow’s milk, a type of protein that can cause symptoms of milk sensitivity in some people by causing inflammation of the gut (11, 12).

Goat dairy products contain primarily A2 casein, a type of protein that has been shown to be less allergenic and less inflammatory than the A1 variety.

For example, a study of 45 people with lactose intolerance found that consuming milk containing A1 casein caused digestive upset and increased markers of inflammation.

When these people switched to milk containing only A2 casein, digestive symptoms did not worsen and intestinal inflammation improved significantly (13).

Summary

Goat cheese contains less lactose and much less A1 casein than cow’s milk, making it a better choice for people with an intolerance to dairy products made from cow’s milk.

Goat’s milk contains a unique fatty acid profile associated with several health benefits.

For example, dairy products made from goat’s milk have been shown to have anti-inflammatory properties and may even help reduce hunger.

Goat’s milk is richer in short and medium chain fatty acids than cow’s milk. In particular, goat’s milk contains high amounts of the medium-chain fatty acids capric acid and caprylic acid.

These fatty acids are digested quickly, providing an immediate source of energy that leads to an increased feeling of fullness.

A study of 33 adults demonstrated that consuming a goat’s milk breakfast containing goat cheese significantly reduced the desire to eat and led to a reduced feeling of hunger compared to a breakfast lunch made from cow’s milk (14).

Reducing hunger and increasing satiety are important factors that can help promote weightloss.

In addition to increasing satiety, studies have shown that goat’s milk products can help reduce inflammation in your body.

One study found that, compared to donkey milk, goat milk significantly decreased levels of the inflammatory proteins interleukin-8 and interleukin-6 in healthy older adults (15).

Summary

Goat’s milk products, including cheese, may help increase satiety and decrease feelings of hunger, which could aid weight loss.

In addition to its many health benefits, goat cheese is a delicious addition to many dishes.

Since the taste of cheese differs depending on the variety, purchasing a milder cheese that can be incorporated into a wide variety of recipes may be your best choice.

Here are some creative ways to add goat cheese to your diet:

• Crumble soft goat cheese over fresh greens to top a creamy, satisfying salad.
• Spread goat cheese on toast with avocado, sautéed vegetables and eggs for a winning breakfast combination.
• Fill the mini tartlets with whipped goat cheese and fig slices for a crowd-pleasing appetizer.
• Top your favorite crackers with goat cheese and apple slices for a tasty snack.
• Stuff chicken breasts with goat cheese and fresh herbs, then roast them in the oven for a dinner the whole family will enjoy.
• Add goat cheese to your favorite quiche or frittata recipe.
• Mix goat cheese with cooked oatmeal, then top with sweet or savory ingredients like fruits or vegetables.
• Fill the peppers with cooked quinoa, vegetables and goat cheese before roasting or grilling.
• Substitute goat cheese for mozzarella or ricotta when making homemade pizza or flatbread.
• Prepare an omelette with goat cheese, mushrooms and fresh herbs.
• Add goat cheese to mashed potatoes for a unique flavor.
• Use goat cheese in place of heavy cream or butter when making soups to add texture and flavor.
• Mix whipped goat cheese with a little honey and serve with fruit slices for a healthier dessert.

As you can see, goat cheese can be added to many recipes.

In addition to being adaptable, goat cheese is a safe choice to use in cooking for friends and family who are intolerant to cow’s dairy.

Summary

Goat cheese can be added to sweet and savory dishes to enhance flavor and texture. It has a wide variety of uses and is a delicious addition to many recipes.

Goat cheese is a nutritious dairy product that is packed with vitamins, minerals and healthy fats.

Eating goat cheese can benefit your health in several ways, including increasing satiety and reducing inflammation.

Additionally, its protein structure and low lactose levels make it a better choice for people with cow’s milk intolerance.

By stocking this versatile ingredient in your kitchen, you can ensure that you always have a unique and delicious ingredient to incorporate into both sweet and savory dishes.