- Diet changes can help manage metabolic syndrome, and some cheeses may actually support your efforts.
- Feta, cottage cheese and Parmigiano-Reggiano have beneficial compounds to support metabolic health.
- Staying active, managing stress and eating a Mediterranean diet may also help.
About 30% of U.S. adults have metabolic syndrome—a cluster of conditions that raise your risk for stroke, diabetes and other health issues. A metabolic syndrome diagnosis means you have three or more of the following: high blood pressure or blood sugar levels, elevated triglycerides, a large waistline (35 inches or greater for women and 40 inches or greater for men) or low HDL cholesterol levels. The good news is that metabolic syndrome can be managed through lifestyle changes, such as diet and exercise. Even better news? When it comes to making changes to your diet, you don’t have to remove all of your favorite foods, like cheese.
Cheese often gets a bad rap when it comes to heart and metabolic health, but research supports a more balanced approach to this tasty dairy food. Now, that doesn’t mean cheese-covered pizza, fried mozzarella sticks or nacho cheese dip are suddenly health foods, but you definitely don’t have to give up cheese to support your health. In fact, certain varieties may even provide benefits, along with making nutritious foods more satisfying and appealing. “Cheese, when eaten in moderation and as part of a balanced dietary pattern, does not negatively impact, and may even support, certain markers of metabolic health,” says Kristin Harvey, M.S., RDN, LDN.
Portion size matters, but so does the type of cheese you choose. We asked experts to share their top picks for supporting metabolic health while boosting flavor. Here’s what they recommend.
Parmigiano-Reggiano
Hard Italian cheeses like Parmigiano-Reggiano or Grana Padano add more than just bold, nutty flavor to your food. They’re naturally high in protein and provide bioactive peptides and beneficial fatty acids that may play a role in metabolic health. Researchers have identified eight different peptides in Parmigiano-Reggiano that act as angiotensin-converting enzyme (ACE) inhibitors, which can help relax blood vessels and lower blood pressure. These cheeses also provide fatty acids like butyric and palmitoleic acid, which are linked to supporting energy balance and reducing inflammation.
Another perk of hard, flavorful cheeses like Parmigiano-Reggiano is that you don’t need much to have a big impact. “A small amount packs a flavor punch, which can enhance meals without needing large portions,” says Harvey.
Try grating a little Parmesan over roasted vegetables, whole-grain pasta or salads to add a boost of nutrition and flavor.
[MID CIRC]: https://www.eatingwell.com/article/8013604/what-happens-to-your-body-when-you-eat-cheese-every-day/
Feta
Feta cheese is often made from sheep or goat milk (or a mixture of the two), making it more tolerable for people who are sensitive to cow’s milk. But this is far from its only benefit. Beyond being lower in fat and calories than many other cheeses, feta contains bioactive compounds that may support metabolic health.
In one study, researchers found that long-ripened feta had high levels of ACE-inhibitory activity (over 87%), a property linked to reducing blood pressure. This effect is mostly thanks to the unique microbiome of feta cheese. During aging, certain bacteria in feta, like strains of Lactobacillus and Enterococcusbreak down proteins and release peptides with ACE-inhibiting activity. Some of these strains also produce GABA, a compound that helps regulate blood pressure and your body’s stress response.
And as with Parmigiano-Reggiano, because feta’s flavor is strong, just a few crumbles are usually enough to add all the flavor and satisfaction you need without adding excess fat or calories to your dish. Crumble it over salads, grain bowls or roasted veggies for a touch of creaminess and tangy flavor.
Cottage Cheese
The cottage cheese craze of the past few years may be on to something. Unlike hard cheeses, this fresh cheese doesn’t require long periods of ripening, and its mild flavor and versatility make it an easy food to enjoy with sweet or savory foods.
“Cottage cheese is high in protein, which when paired with a high-fiber carbohydrate, like berries or whole-grain crackers, can result in less of a blood sugar spike than when eating those same carbohydrates alone,” says Laurie Thenedy, RD. Beyond being a good source of protein, the fermentation process gives cottage cheese another advantage. As casein proteins break down during fermentation, they become easier for the body to digest and absorb, which may maximize their nutritional benefits.
You can enjoy cottage cheese on its own, mix it with fruit for a satisfying snack, spread it on whole-grain toast or crackers, or even blend it into smoothies and dips for extra creaminess and protein.
Other Ways to Manage Metabolic Syndrome
Managing or preventing metabolic syndrome involves much more than just the type of cheese you eat. Here are other expert and research-backed ways to support your metabolic health:
- Prioritize whole foods and fiber-rich meals. “Foods high in soluble fiber have been shown to manage blood sugar, cholesterol and weight,” says Thenedy. Dietary patterns like the Mediterranean diet can help combat metabolic syndrome thanks to the abundance of whole foods rich in healthy fats, complex carbohydrates, vitamins, minerals and bioactive compounds.
- Exercise regularly. Physical activity improves insulin sensitivity, helps manage weight and supports healthy blood pressure. Moderate activities like brisk walking, cycling or yoga can make a measurable difference when done consistently. A recent population study found that middle-aged and older adults who are the most active are 36% less likely to have metabolic syndrome than those who exercise the least.
- Manage your stress levels. “From an embodied perspective, chronic stress dysregulates the nervous system, raises cortisol levels, disrupts blood sugar and drives inflammation,” says Harvey, who recommends regular practices like deep breathing and gentle movement. Carving out even a few minutes each day for stress relief can have big benefits.
- Practice mindfulness. Instead of focusing on cutting out foods you love, pay attention to how much of them you eat and practice eating mindfully. Research shows that practicing mindful eating by slowing down, noticing hunger and fullness cues, and savoring each bite can help prevent overeating, support weight regulation and even improve glucose regulation.
7-Day No-Sugar Meal Plan for Metabolic Syndrome, Created by a Dietitian
Our Expert Take
Cheese doesn’t have to be off-limits when eating for your metabolic health. In fact, the right cheeses may offer potential benefits like supporting healthy energy balance, blood pressure, glucose regulation and reducing inflammation. Whatever cheese you choose, moderation is key, as cheese can be high in fat and calories, potentially contributing to excess energy intake and increased body weight. And remember that the type of cheese you eat is just a small fraction of the important decisions you can make to support your metabolic health. Managing stress, staying active, practicing mindful eating and eating a balanced diet rich in whole foods and fiber are all important parts of managing and preventing metabolic syndrome.
