Cheese: A Fermented Probiotic Food
Traditional, unprocessed cheeses are fermented with probiotic microbes.
Fermented foods provide multiple benefits from the probiotic microbes that make them. Cheese is not often listed as a probiotic food. This is likely due to the processed cheese, or it may be overlooked.
Finding the exact date of the first cheese appears to be difficult. From internet searches, the Romans were the first, the Polish were the first, or maybe sheep herders had some milk spoiled, and it turned into curds. It all depends on the website. The association with sheepherders seems likely, dating back about 10,000 years. Around this time, the herding of goats and sheep is recorded to begin.
Fermented cheeses provide many health advantages by promoting digestive health by including living microorganisms that can establish themselves in the gut. Nevertheless, it is crucial to acknowledge that not every type of cheese has probiotics. Cheeses that include probiotics usually have certain strains of bacteria that can withstand the cheese-making and maturing procedures. The nutritional advantages of these cheeses arise from their comprehensive nutrient composition and probiotic content, rendering them a desirable inclusion in a well-balanced diet.
Probiotic cheeses: their production and nutritional advantages
Probiotics in cheeses are mostly obtained through the process of fermentation, in which milk is infused with starter cultures that include lactic acid bacteria (LAB). These bacteria start fermentation by transforming lactose into lactic acid, establishing a favorable environment for the proliferation of beneficial bacteria. (Interestingly, this conversion of the lactose during fermentation would make these cheeses safe for someone with lactose intolerance.) Certain cheeses undergo additional fermentation and aging processes, promoting probiotic bacteria's growth and enhancing the cheese's flavor, aroma, and texture.
Cheddar cheese, particularly when naturally aged, may contain probiotics. Traditional cheddar promotes intestinal health and enhances immune function when enriched with living cultures. Gouda, a cheese originating from the Netherlands, contains Lactococcus lactis and Lactobacillus bacteria, which contribute to advantages such as enhanced gastrointestinal well-being and the breakdown of lactose. Cottage cheese, classified as a type of fresh cheese, contains Lactococcus lactis and Lactobacillus casei, which contribute to its high content of lean protein and its ability to aid digestion. Emmental, a type of Swiss cheese, is renowned for its high concentration of Propionibacterium freudenreichii. This bacterium is beneficial for gut health and has anti-inflammatory properties. (Please be aware that carbon dioxide, a byproduct of Propionibacterium freudenreichii during fermentation, causes the holes in this cheese.)
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Although Parmesan undergoes a lengthy maturing process, it still contains bacteria that promote bone health and aid digestion. Feta cheese, produced with sheep's milk or a combination of sheep and goat's milk, frequently includes Lactobacillus plantarum. This bacterium improves digestive health and boosts the immune system. Blue cheeses such as Roquefort, Gorgonzola, and Stilton contain beneficial molds and bacteria that aid digestion and offer anti-inflammatory advantages.
The Significance of Microorganisms and Metabolic Products in the Manufacture of Cheese
The distinct attributes of different cheeses arise from the intricate interaction between individual microorganisms and the compounds they generate via fermentation and maturation processes. For example, the bacteria Lactococcus lactis, Lactobacillus helveticus, and Streptococcus thermophilus found in cheddar cheese create lactic acid, diacetyl, and acetoin. These compounds contribute to the tangy taste, buttery flavor, and creamy scent of the cheese, respectively. The unique flavor and holes in Gouda cheese come from the unique way it is aged. Lactococcus lactis, Leuconostoc mesenteroides, and Propionibacterium freudenreichii work together to make lactic acid, propionic acid, and CO2.
Similarly, the presence of Lactococcus lactis and Lactobacillus casei bacteria in cottage cheese produces lactic acid and diacetyl, which contribute to a gentle tanginess and delicate buttery taste. The presence of Propionibacterium freudenreichii and Lactobacillus helveticus in Swiss cheese produces propionic acid and carbon dioxide, which contribute to its distinctive nutty taste and the formation of huge holes. The Lactobacillus helveticus and Streptococcus thermophilus bacteria found in Parmesan cheese create lactic acid, free amino acids, and peptides, contributing to its umami flavor and complex savory taste. The strong tanginess, fresh scent, and subtle complexity of Feta cheese are attributed to the production of lactic acid, acetaldehyde, and ethanol by the bacteria Lactobacillus plantarum and Streptococcus thermophilus. Blue cheese's smell and strong taste come from the Penicillium roqueforti, Lactococcus lactis, and Lactobacillus plantarum bacteria naturally found in these cheeses. They make methyl ketones, lactic acid, and free fatty acids.
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The absence of probiotics in processed cheeses
On the other hand, processed cheeses are generally not regarded as probiotics since their production process comprises many stages that eliminate live bacterial cultures, including pasteurization, high temperatures, and the inclusion of emulsifiers and preservatives. Processed cheeses encompass a variety of products, such as American cheese, cheese spreads and dips, string cheese, pre-packaged cheese slices, Velveeta, and Cheese Whiz.
American cheese is a mixture of cheese, milk, whey, and other substances. It goes through intense heat treatment and the inclusion of emulsifying salts, which eliminate any probiotic bacteria. Cheese spreads and dips are commonly subjected to pasteurization and homogenization processes, including adding preservatives that kill probiotic microorganisms. String cheese, while commonly manufactured from mozzarella and may include probiotics, is usually pasteurized and processed, decreasing the chances of it having active bacteria. Pre-packaged cheese slices, typically employed in sandwiches and burgers, are produced from pasteurized cheese supplemented with emulsifiers and preservatives, eradicating living cultures. Velveeta and Cheese Whiz, renowned for their velvety consistency and consistent melting ability, undergo extensive processing with emulsifiers and preservatives and lack probiotics and all their benefits.
In conclusion
To summarize, traditional cheeses that undergo natural fermentation often include probiotics that promote gut health, immunological function, lactose digestion, and overall well-being. However, processed cheeses generally do not possess these living cultures as they undergo substantial processing. To obtain the health advantages linked to probiotics, it is recommended to go for conventional cheeses that include living cultures, such as cheddar, gouda, cottage cheese, Swiss, Parmesan, feta, and blue cheese. These cheeses offer a combination of high-quality protein, vitamins and minerals, and good fats. They also promote digestive health and can provide anti-inflammatory and mental health benefits. When choosing cheese, it is advisable to pick kinds labeled with phrases such as "live cultures" or "probiotics," as this guarantees the existence of these helpful microbes.
Resources:
Donnelly, C. W. (2013). From pasteur to probiotics: a historical overview of cheese and microbes. Microbiology spectrum, 1(1), 10-1128.
Linares, D. M., Gómez, C., Renes, E., Fresno, J. M., Tornadijo, M. E., Ross, R. P., & Stanton, C. (2017). Lactic Acid Bacteria and Bifidobacteria with Potential to Design Natural Biofunctional Health-Promoting Dairy Foods. Frontiers in Microbiology, 8, 248410. https://doi.org/10.3389/fmicb.2017.00846
M., A. I., M., A., Akl, S. H., A., S., & S., M. (2022). Identification of Lactobacillus strains from human mother milk and cottage cheese revealed potential probiotic properties with enzymatic activity. Scientific Reports, 12(1), 1-13. https://doi.org/10.1038/s41598-022-27003-2
Matsuura, K., Gotou, T., Kawaguchi, K., Mizuno, S., & Yamamoto, N. (2017). Antihypertensive potentials of Blue, Dutch and Swiss cheeses containing Val Pro Pro and Ile Pro Pro peptides. https://doi.org/10.11465/milk.66.97 https://www.jstage.jst.go.jp/article/milk/66/2/66_97/_article/-char/en
Well documented, well written.