Gouda Cheese – Nutrition, Health Benefits, and Side Effects
July 5, 2022
July 5, 2022
Gouda cheese is one of the most famous types of cheese globally. It originated in the Netherlands and was named after a master of Gouda. Manufacturers use cow’s milk to manufacture Gouda cheese. It is sweet and has a creamy texture. The outer coat of the cheese is dark yellow, whereas the inside colour is pale milky yellow.
In ancient days (during the 12th century), Dutch women prepared gouda cheese using traditional techniques. Hence, it is considered the oldest cheese prepared even today. South Holland, a place in the city of Gouda, arranges a traditional gouda cheese market in the summer months.
Today, Gouda cheese is available in various flavours in the market. Multiple types of goudas are produced based on the maturity or ageing period of the cheese. The young-aged Gouda tastes a bit sweet, fudgy, and mild. In contrast, the aged Gouda (aged for more than a year) tastes tangy and increases the nuttiness and caramel taste.
The preparation of gouda cheese includes seven steps:
The basis of classifying Gouda cheese is its age. Based on the age of maturity, the dutch classified the cheese into six types:
Smoked Gouda is famous for its classic combination of smokey flavour and springy texture. Cheese is generally smoked by putting entire squares or pieces in a smokehouse, protecting the cheese. An easy strategy is to add natural smoke flavours to cheese curds before pressing. The process makes the taste more uniform.
The USDA provides the following nutrition value for one hundred grams of Gouda cheese.
Here are some of the top health benefits of gouda cheese:
Calcium is an essential mineral for maintaining bone health. Since Gouda cheese is rich in calcium, it helps strengthen and develop the bones. According to studies, bone health in lactose-intolerant individuals decreases due to a lack of calcium and vitamin D.
Another research suggests that consuming low-fat dairy products helps provide calcium and vitamin D that helps strengthen the bones and prevent osteoporosis. Gouda cheese also provides enough calcium and helps support the teeth’ health.
The association between dairy products and heart health has always been controversial. Since dairy products contain saturated fats, they may not be healthy. However, according to a study, dairy products have a limited positive effect on heart health due to their micro-macro nutrients.
Similarly, gouda cheese also contains saturated fats, but the presence of calcium, vitamin D and protein makes it a heart-healthy food. Furthermore, a 2021 study shows a positive relationship between consuming dairy fat and a lower risk of cardiovascular disease.
Most lactose-intolerant people avoid dairy products for fear of digestive consequences. However, since Gouda cheese has minimal carbohydrates, it contains very little lactose. As a result, it can be relatively easier to digest for such people.
Based on a study on gouda cheese antioxidant activity with the fortification of mango kernel fat, it is evident that the fortified gouda cheese has positive results in exhibiting antioxidant activity, sensory characteristics, and better oxidation stability.
Gouda cheese is generally suitable for low-carb diets. It is a full-fat dairy product which helps keep you satiated, preventing further eating and managing weight. In addition, protein intake is crucial for weight loss because protein digests slowly, making you feel satiated for more extended periods and allowing you to consume fewer calories.
Gouda cheese tastes better than most of the available cheese variants. It is known for its creamy, sweet taste with crunchy nature in the Dutch country. Along with the best flavour, gouda cheese provides the essential nutrients required for the body. As a result, it is the best and one of the healthiest cheese compared to many other cheese types. Most of its benefits are due to its rich nutritional profile. However, you should consume it in moderation to reap maximum benefits.
You can eat Gouda cheese with bread and fruits. In addition, you can use it in sandwiches and cooked vegetables and melt it in a few recipes. Some of the healthy recipes using Gouda cheese are:
Gouda cheese is a versatile ingredient that you can use with various dishes. However, you should remember that even a small serving size of Gouda cheese has a lot of calories, making it easy to overeat and substantially increase your daily caloric intake. Furthermore, it has a lot of sodium (819 milligrams per 100g). Therefore, use a food scale to measure your servings, and pair Gouda with naturally low-sodium foodstuffs to reduce sodium intake.
Individuals who suffer from milk allergies are at risk if they consume gouda cheese. According to studies, cow’s milk is one of the common milk allergens. Research has proven that the IgE (F241) is a causative agent in Gouda cheese to cause allergic diseases. Blood in stools, hives, and stomach upset are common symptoms of cow’s milk allergy.
Gouda cheese is high in sodium, with 232 milligrams per gram, offering 10% of everyday use. The body needs sodium to keep up with water equilibrium, yet most people get more sodium in their eating foods than they need. As per research, high sodium intake causes heart issues. Therefore, the AHA prescribes restricting daily sodium intake to 2,300 milligrams. Limiting gouda cheese consumption is better in case of hypertension or constant kidney issues.
People who suffer from migraines, diarrhoea, inflammation, high blood pressure, improper pH levels, prostate cancer, obesity, skin problems, and eczema should avoid Gouda cheese, as it can worsen the condition.
Cheese is one of the most loved ingredients worldwide. Hence, it is essential to know the correct storage methods. It is not healthy to store your cheese in plastic containers. Instead, wrap the Gouda with butter paper, then freely cover it with plastic. Place it in the normal temperature area of the fridge, like a vegetable drawer close to the base. Gouda can last up to 2 to 3 weeks. Freezing changes the texture of the cheese, so it is better not to freeze it unless necessary.
Gouda is one of the most well-known forms of cheese on the planet. It came into existence long back in the Netherlands, where people know it as “Howda. This cheese comes in many forms. If searching for smooth and rich, choose a young Gouda. If searching for hard and brittle, go for one that has matured over two years. It can develop a sweet caramel flavour and even crunchy nutty flavour.
Since a versatile Gouda cheese goes well with a wide range of flavours, search for Gouda cheese with hot peppers, bacon, pesto, or one of the top picks is cumin. Based on the appearance Goudas have a light yellow shade, and some develop tiny holes known as “eyes,” giving a nuttier flavour. Some have layers, and some don’t.
A. Gouda cheese has various health benefits as it contains various nutrients. For example, Gouda cheese has calcium that helps maintain and build good bone and teeth health. Calcium also helps in lowering cancer, cardiovascular diseases, and blood pressure. In addition, Gouda cheese helps prevent blood clots due to the presence of vitamin K. It also contains high-quality protein and amino acids in reasonable amounts, which are responsible for the structure and function of tissues and organs.
A. Gouda cheese is a well-known full-fat dairy product that contains saturated fats, which are not that healthy. But according to studies, it has been shown that gouda cheese has various beneficial nutrients that help maintain a healthy self. However, Gouda cheese as a healthy fat is still debatable.
A. There is not much difference between cheddar and Gouda; both have their benefits, nutritional properties, and side effects. However, Gouda contains large portions of carbohydrates and is protein-rich, whereas calories and fat are high in cheddar.
A. Most cheese forms that age or mature for years have probiotic properties. Cheese forms like soft, hard Provolone, Swiss, Edam, Cheddar, Cottage, and Gouda are known for their probiotic properties and contain good bacteria that help maintain better gut health.
A. Compared to other cheese types, Gouda does not contain high protein. As per nutritional composition, Parmesan cheese is high in protein. One hundred grams of gouda cheese offers 26.2g of protein. The protein is responsible for maintaining muscle and bone health in the body.
A. Gouda cheese is generally suitable for low-carb diets, aiding weight loss and management. In addition, it contains protein, which is crucial for weight loss because protein digests slowly, making you feel full for more extended periods without eating and allowing you to consume fewer calories. However, Gouda cheese has high calories. Hence, it is essential to consume it in moderation.
A. According to nutritional value, 28g of gouda cheese provides 1g of carbs useful in a keto-based diet. Due to low carbs, it helps lower the weight moderately. Hence, it is suitable for keto diets. Along with low carbs, it has 7 gm of protein and 8 gm of fat which is beneficial.
A. Gouda cheese contains high saturated fat that is not always healthy. However, it contains other nutrients like vitamin D, calcium, and protein, that positively affect health. One hundred grams of Gouda cheese offers 27g (42%) fat. Saturated fat is around 88%, whereas cholesterol is about 38%.
A. 27 mg of cholesterol is available in gouda cheese. However, based on several studies, Gouda cheese does not adversely affect cholesterol levels if you eat it in moderation.