This happens to be the primary concern for most of the people who give up cheese – weight gain. However, there is no reason to give up on something that does not necessarily cause weight gain. A wide variety of cheeses of varied calorie and fat content are available in the market. All you need to do is switch to a low-calorie cheese, and you will be fine! Naturally, low-fat cheeses like part-skim mozzarella, cottage cheese or ricotta can be your best bet. Keeping in mind the current trend, US cheese manufacturers have started producing lower-fat cheeses that are low in calories without compromising on the quality, taste, texture and colour.

Moreover, consuming calcium-rich dairy products is consciously becoming a common food habit. Hence, including cheese in your diet may help immensely towards controlling body weight. It can help obese adults to lose bodyweight or body fat when it is eaten as a part of a reduced-calorie diet. According to clinical trials, those who take three to four servings of milk, cheese or yogurt a day while on a low-calorie diet tend to lose more weight and gain more lean muscle mass compared to those who abstain from dairy products.

Cheese reduces the risk of various dental ailments like cavities; it may protect against root cavities, and dental problems commonly found among adults. Additionally, consuming cheese in between meals or snacks may be a good way to ward off tooth decay. Dental cavities are a result of the breakdown of tooth enamel when there are acid-forming dental plaque bacteria that ferment starch and dietary sugar. This process is known as demineralization. Hence, if remineralisation occurs at a faster rate than demineralization, it preserves the quality of teeth for a much longer period. Research has proven that cheese not only prevents acid demineralization of tooth enamel but also supports remineralisation of minor cavities.

Believe it or not, various studies say that cheese has anti-cavity properties. Some varieties of cheese that promote good dental health are Swiss, Blue, Brick, Monterey Jack, Brie, Aged Cheddar, American Processed Cheese, Mozzarella and Gouda.

Moreover, frequent consumption of cheese stimulates the flow of saliva, which has properties to reduce/fight cavities. The protein, calcium and phosphorus present in cheese help neutralize acids and thereby prevent tooth decay. American Dental Association and American Academy of Pediatric Dentistry (AAPD) recommend cheese as a nutritious snack for children and young adults.

According to Dietary Guidelines for Americans, consumption of dairy products is associated with reduced risk of cardiovascular diseases in adults. Although cheese is a source of saturated fat, research findings have doubts about the role of saturated fat in increasing cardiovascular diseases. On the contrary, studies have suggested that dairy products like cheese have a beneficial effect on the heart and its overall health. In comparison to butter, cheese is believed to lower the low-density lipoprotein cholesterol (LDL) and increase high-density lipoprotein cholesterol (HDL). Cheese, when taken in moderation, can help to reduce risk factors for heart diseases like hypertension atherosclerosis (hardening of the arteries), and blood clots. .

Dietary patterns such as DASH – Dietary Approaches to Stop Hypertension can help further. It is a low-fat diet which includes three servings of dairy foods a day, for instance, regular low-fat cheeses, yogurt and low-fat or toned milk. Cheese may also have a beneficial role in reducing metabolic syndrome, which is responsible for cardiovascular diseases and type 2 diabetes.

When it comes to children, cheese can serve as one of the best snacks – healthy, nutritious and filling at the same time. Especially when you are travelling, the various on-the-go varieties of cheese like sticks, slices/singles, cubes and shreds are quite convenient to carry. Cheese consumption in moderation with the meal or as a snack for children is common in the US. It not only provides energy and nutrients required for proper growth and development, but also supports bone health, protects teeth from cavities and lowers body fat.

Gastrointestinal symptoms or problems such as diarrhoea and bloating are usually caused by lactose intolerance. Lactose is one of the principal carbohydrates present in the milk. When the lactose in the milk products is not digested completely, it causes a disturbance in intestine resulting into gastrointestinal symptoms. However, if you think that eating cheese is one of the leading causes for your indigestion, you need a reality check!

Many varieties of cheese – hard as well as natural like cheddar, Colby, Swiss, Monterey jack, etc. contain very little or no lactose at all. Additionally, it has been studied that all those who have been lactose intolerant can consume aged cheeses without any difficulty in digestion. In fact, the American Academy of Paediatrics, the National Medical Association and the 2010 Dietary Guidelines for Americans recommend aged cheeses for all those who suffer from lactose intolerance.

Soft-fresh cheeses are mainly referred to as acid-set or direct-set. Manufacturing these cheeses includes coagulation of milk with lactic acid, lemon juice, vinegar or a similar acid that is directly added to the milk, instead of rennet and enzymes. Later, the whey is drained from soft cheeses using gravity rather than mechanical pressure. This gives the cheese its velvety texture and higher moisture content. Many soft cheeses are packed in tubs, without being cut, pressed into a form or aged. The moisture content in such types of cheeses is the highest, which make them excellent ingredients for fillings and spreads. They are made from top-quality US milk and have a mild, delicate and creamy flavour.

As mentioned above, soft-fresh cheeses make for great cheese spreads, dips and fillings due to their flexible texture. Use to toss in the salad, dip your favourite bites, sprinkle on your salad or use it as pasta/ravioli fillings – soft-fresh cheese never disappoints. The naturally salty feta cheese goes well with the bland vegetables in the salad. Also, these cheeses are excellent binders often used to put together various ingredients. Additionally, the low-fat and no-fat versions are great options to explore for those who are on restricted diets.

Soft ripened cheeses get their identity from the white mould that forms the outer rind. The mould allows the cheese to ripen from the outside as seen when cutting such type of cheeses. The area closer to the rind softens first and becomes semi-liquid while the centre is firmer and creamier, at times. The more ripened the cheese, the softer the texture, with distinct aroma and flavours.

Such types of cheeses are perfect for cheese platters and even cold appetizers. The soft-ripened cheeses in the US are made from pasteurised milk, ensuring high-quality, and are safe for consumption.

Semi-soft cheeses are always made with whole milk and never with part-skim milk. Some manufacturers prefer to add cream in the process. The entire process, especially the main ingredient – whole milk is responsible for the soft, creamy texture and excellent melting ability. Semi-soft cheese can be further categorized into dry-rind and washed-rind. Washed-rind cheeses are surface-treated with a bacterial smear and then washed with a solution to encourage the smear to grow. Washed-rind cheeses ripen from the outside in. Dry-rind cheeses are cured without a surface treatment. Semi-soft cheeses can be cubed, shredded, sliced and melted. They have some stretch, and they can be broiled and browned.

Semi-soft cheeses have great melting ability, and this makes them suitable for soups, sauces, casseroles and roulades. They easily blend with any other cheese as well as with various ingredients to make a delicious pizza sauce. The sliced forms are ideal for sandwiches and wraps.

Various blue moulds are added directly to the milk. Stainless steel needles are used to pierce the body of the cheese to allow oxygen in and carbon dioxide out of the interior, enabling the mould to thrive. If the cheese has been in vacuum packaging for some time, it will appear almost entirely white. The cheese will start turning its colour to blue as soon as the bag is removed.

Crumble into salads, use them in dressing, soups or sauces, the blue cheeses give you a perfect reason to whip up a tasty gourmet. And the credit goes to its soft, creamy texture and unique taste that goes well with most of the American foods.

The manufacturers use specific starter cultures and only the highest quality milk to produce these ‘sweet-curd’ cheeses. The primary difference is that gouda is produced with whole milk, while edam is made with part-skim. Various herbs and spices are added to the curd to get flavoured gouda cheese.

Prepare sauce, soups, dips from them or use them as slices. Gouda is available in different flavours while edam slices can be used in sandwiches, burgers or wraps. It is also a popular choice for gourmet pizza sauces.

These cheeses are named for the unique process of pulling the curds while they are dipped in hot water. They are prepared from the curd similar to semi-soft and firm cheeses. It involves warming of the milk and adding starter cultures and enzymes. After heating and stretching the curd, it is moulded. If it is mozzarella cheese, the moulded cheese is immersed in cold water, cooled in brine and packaged soon after.

Pasta filata cheeses are highly used in salads, sandwiches, au gratins and stuffing for snack bites. The ability to melt is what makes them a favourable cheese. String cheese has recently gained popularity among children. These cheeses can be sliced, shredded and cubed, hence flexible to use in various gourmet preparations.

Processed cheese is manufactured by mixing and heating natural cheese. However, the heating temperature varies according to the final product to be made – processed cheese, processed cheese food or processed cheese spread. Also, the moisture and fat levels differ according to the type.

Processed cheeses are very common when it comes to usage and consumption. They are used as cheese snacks, soups and sauces, cheese-stuffed entrees, sandwiches, baked goods, vegetables in cheese sauce, meat preparations and casseroles. Low-fat or fat-free types of processed cheeses are ideal for people on a diet to make fat-free soups, sauces, appetizers and various other baked starters.

Hard cheeses are manufactured in many ways. The curd is cut much smaller than cheddar. Later, it is cooked at a higher temperature than other cheeses. Eventually, this gives a curd that has much drier texture compared to its counterparts. The curd is then pressed and either brined or dry salted, which is turned and rubbed with vegetable oil regularly.

Hard cheeses have a longer shelf life as they have lesser moisture content. Hence, they can be stored for a longer time. The grated version is widely used in several gourmet preparations. These cheeses are quickly browned on direct heating. Their more intense cheese flavour makes them ideal for crackers, popcorn, chips, pasta & pizza toppings, sauces and dips.