Shavuot, the festival of firstfruits, is a holiday that is identified mainly with corrupt dairy meals full of cheeses, pastas and cakes – that is, a holiday that does not really contribute to the routine diet. If you're dieting, there are some simple adjustments you'll need to make to the holiday meal so you can enjoy it guilt-free – and you'll be surprised to find that you're better off eating high-fat cheeses than lean cheeses.
Here is an article by Dr. Mariela Glandt, endocrinologist and founder of the Glandt Center, on the health benefits of fatty cheeses.
Dr. Mariela Glandt, founder of the Glandt Center, photo: Greg Zaid
Despite the many nutritional benefits of fatty cheeses, they have been vilified quite a bit over the years, mainly because of the amount of saturated fat they contain. However, recently there are more and more recent studies suggesting that saturated fat is probably not the cause of increased blood lipids and heart disease.
According to Dr. Mariela Glandt, founder of the Glandt Center, which offers an innovative treatment for metabolic health, one example of this is the "French paradox." The French are known for their fondness for high-quality, fatty food – the average Frenchman consumes about 26 kg of cheese a year, compared to only 17 kg among Americans. Although the French eat the most corrupt food, it seems that among the French population there is a particularly low rate of mortality from heart disease.
Other hypotheses for the French paradox are eating small meals and consuming a high amount of red wine, which is rich in antioxidants called polyphenols. But the French are not the only ones – Switzerland, the Netherlands, Belgium, Iceland and Austria also have low rates of mortality from heart disease, while saturated fat consumption rates in these countries are among the highest in Europe.
Fat cheese // Photo: Courtesy of the Glandt Center
Combats disease
Fatty cheeses have a number of health benefits. Mainly because they contain a lot of calcium, vitamin D, and are also a major source of vitamin K2. This is a vitamin that not many have heard of - it is a derivative of vitamin K and is considered an important vitamin, which is definitely worth knowing.
While vitamin K1 aids blood clotting and is found in green vegetables like spinach and broccoli, K2 helps prevent calcium from settling into blood vessel walls and may therefore help prevent heart disease. In addition, it plays an important role in bone health. Several studies have shown that it may help prevent osteoporosis (calcium incontinence) and fractures.
The average Westerner consumes 10 times more vitamin K1 than vitamin K2. While our bodies know how to convert K1 to K2, absorption from food is much more effective. Because of this, fatty cheeses are an excellent source of vitamin K2. The richest cheeses in K2 are: cheddar, gouda, gruyer, emmental, blue cheese and Swiss cheese. Egg yolk, butter, and BIO yogurt also contain the vitamin.
It's actually good for you. Cheddar cheese, photo: Getty Images
Good for adults
Another reason you should eat fatty cheeses is the fact that they contain much less carbohydrates than lean cheeses. The main carbohydrate in milk is called lactose, and it is also known as "milk sugar." This is a significant benefit for those who follow a low-carb diet, but also for those who are lactose intolerant.
Lactose intolerance is very common in the adult population and usually worsens with age. The fact that fatty cheeses contain little lactose allows many of these people to consume these cheeses without suffering side effects (depending on the sensitivity level).
In summary, there are a variety of benefits to fatty cheeses such as cheddar, gouda, brie, camembert and mozzarella. Their carbohydrate content is low, they contain a variety of important minerals and vitamins, such as vitamin K2, they help maintain satiety and are mostly very, very tasty.
So have an appetite and happy holidays!
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