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Feta Cheese Health Benefits, Nutrition, And Side Effects

Feta cheese health benefits have a lot. Because feta contains more calcium than many other kinds of cheese. Calcium helps you maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention. Here we are going to discuss the benefits of feta cheese for your health.

Feta Cheese Health Benefits

Weight Management

Feta contains a fatty acid known as conjugated linoleic acid (CLA). Experimental studies have shown that CLA can help reduce body fat. These studies also show that CLA can help improve your body composition in the long term. However, these studies are not consistent and further testing is required. Additionally, some studies have shown that CLA can have negative effects on sugar metabolism and cholesterol levels.

Gut Health

Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function. Researchers are studying if probiotics can help with symptoms of diarrhea and constipation associated with both irritable bowel syndrome and inflammatory bowel disease.

Lowers Risk of Diabetes

Researchers have found that protein and calcium (both of which are plentiful in feta) can help control your body’s blood sugar levels, reducing your risk of developing diabetes and helping to manage existing blood sugar-related conditions.

Improve Digestive Health

A study tested 29 strains of Lactobacillus, a bacteria found in dairy products, and discovered that they contain probiotic properties. This means that dairy products may help aid digestion. While you have probably heard that yogurt aids digestion, this can also apply to feta cheese and other dairy products. Further, a test of yeast samples from feta cheese reported that they tolerate low pH environments, such as the inside of your stomach.7 This means that the good bacteria in feta cheese will survive in your stomach and still aid digestion, even if you have an empty or upset stomach.

Supports Bone Health

We often tell children that dairy products are good for your bones, and this is, in fact, true. Calcium and protein are some of the most important nutrients needed for healthy bone growth. Feta cheese is high in both calcium and protein, making it a good supporter of healthy bones. Getting enough of these nutrients can also prevent bone fractures and osteoporosis, which is especially helpful for mature individuals.

Prevent Cardiometabolic Diseases

Despite having a high saturated fat content, eating dairy products may help prevent life-threatening cardiometabolic diseases (CMDs). Dairy products provide nutrients that combat many conditions, such as insulin resistance, high blood pressure, and obesity. Therefore, eating dairy like feta cheese can reduce the risk of being diagnosed with cardiovascular disease and diabetes.

1-cup Feta Cheese Nutrition

  • Calories: 398
  • Fat: 32.2 g
  • Saturated fat: 20 g
  • Sodium: 1,710 mg
  • Carbohydrates: 5.8 g
  • Fiber: 0 g
  • Sugars: 0 g
  • Protein: 21.3 g
  • Calcium: 740 mg

Feta Cheese Side Effects

Blood Pressure

Excessive sodium in your diet has been shown to contribute to high blood pressure, which is linked to chronic issues like kidney disease, stroke, and heart disease.

Kidney Function

Although feta cheese contains healthy amounts of calcium, the phosphorus in feta may weaken bones in people with kidney disease.

Pregnancy Concerns

Soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a bacterium that can cause mild flu-like symptoms in adults. The bacterium may be quite harmful to unborn babies, however, and pregnant women are advised not to consume unpasteurized cheeses.

Medication Interactions

Feta also contains tyramine, a naturally occurring substance found in aged and fermented foods. Tyramine has been associated with blood-pressure spikes, heart palpitations, and severe headaches in people taking monoamine oxidase inhibitor (MAOI) drugs. For example, those prescribed for depression or Parkinson’s disease.


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