What Is Halloumi Cheese?
Halloumi cheese is a semi-hard type of cheese prepared from goat and sheep's milk. This cheese form is unripened and has a rather firm texture to it. Halloumi cheese is one of the most popular global cheeses, especially because it can be grilled and cooked uniquely even at higher temperatures without losing the essential semi-hard structure. This grilled cheese usually has a very crisp, brown layer to the outer or exterior preparation because it almost is similar to that of roasting meat. When roasting, grilling, or frying the cheese, instead of losing its structural balance, the outer layers become crisper.
Halloumi cheese originated from the island of Cyprus, where the cheese has been almost extensively produced for many centuries and has traditional or rather historic roots in the European continent. This Mediterranean food staple eventually started getting popular later on in North America and eventually started being imported to several parts of the globe.
What is the Nutritional Content of Halloumi Cheese?
This cheese is brined in a salt solution and hence tends to comprise a lot of sodium content. However, the cheese is high in calcium as well as in protein. A single serving of Halloumi comprises almost 40 percent of the recommended daily value of calcium and is equivalent to the protein complement present in a single large whole egg. As Halloumi is prepared from goat or sheep's milk, or even at times from a mix of cow's milk, this unripened cheese comprises smaller amounts of carbs that are lactose derived, similar to the natural sugars that are present in whole milk.
In a single serving of Halloumi, there are approximately seven grams (0.246 ounces) of fat, four grams (0.141 ounces) of which are saturated fats alone. According to the information given by the American Heart Association, only around five to six percent of daily calories should be ideally yielded from saturated fat and not exceeding this percentage. For example, on a 2,000-calorie diet, Halloumi’s cheese provides around four grams (0.141 ounces) of saturated fat, contributing to around 31 percent of the daily target for saturated fat. It is important to note that not all saturated fats are heart-healthy. It is the quantity of saturated fat that should cut back ideally, to manage weight and heart health instead. Similarly, a single serving of Halloumi yields approximately six grams (0.2116 ounces) of protein which would contribute to almost 12 percent of the daily value of the needed intake of protein.
As mentioned earlier, both calcium and sodium are the important micronutrients yielded by Halloumi cheese. While getting 390 milligrams (0.0137 ounces) of calcium per single serving of Halloumi cheese, contributes to around 40 percent of the recommended daily value of intake for calcium needed, the counterproductive element is the sodium content in the cheese contributes to approximately 350 milligrams (0.01234 ounces) or a whopping 15 percent of the recommended daily intake of 2,300 milligrams (0.0811 ounces) per day of sodium needed per single ounce serving.
One additional drawback of Halloumi cheese from a nutritional perspective is that it is not a low-calorie food. Almost a single serving of Halloumi cheese can contain around 90 to 100 calories.
What Are the Health Benefits of Halloumi Cheese?
A. Halloumi cheese is an excellent source of calcium for bone and muscle strength and sustenance. Research studies have indicated that individuals who regularly consume Halloumi cheese have improved bone mineral density, due to the positive impact of calcium present in it which can be a beneficial part of diet for bone remodeling.
B. Halloumi cheese as mentioned earlier is extremely high in protein making it an ideal dietary source for possibly fortifying immunity, and metabolism, and can also help promote muscle synthesis or growth.
C. Though nutrition research is not particularly focused on Halloumi cheese's potential to prevent blood sugar spikes or prevent type 2 diabetes, research evidence on general dairy products' ability to lower the risk of type 2 diabetes has been validated by current research.
In What Diets Can Halloumi Cheese Fit Into?
Halloumi cheese is not a compatible or friendly addition to individuals following low-fat diets or even does not fit either into low-carbohydrates or low-calorie diets. Since almost most calories from Halloumi cheese are primarily derived from the fat content and it is also a high protein food, it can be included possibly in the keto diet or any other diet that is not restrictive of saturated fat. Those individuals who have lactose intolerance, gluten allergies or sensitivity, or those who prefer having their cheese dishes low carb may all find the addition of Halloumi cheese into their regular diet surprisingly refreshing and rejuvenating, with its proteinaceous nature and nutrient density. It can hence be suited to lactose or gluten-allergic individuals too. However, if it is prepared from cow's milk (as indicated on the nutrition or ingredient label of the Halloumi cheese product that you are purchasing), consult with a registered physician, nutritionist, or healthcare professional before including it in the diet, in case one has possible allergies.
What Versions of Halloumi Cheese Are Available?
In the Middle Eastern markets, reduced-fat or low-fat versions of Halloumi cheese can also be found. Additionally, fresh herbs can be added to the cheese before it is used in recipes at home or organic stores may offer herbal-infused versions of the cheese that can enhance its nutritional profile.
How Should Halloumi Cheese Be Stored?
It is best to store Halloumi cheese in the refrigerator, and it can stay fresh for up to a year if the packet is unopened and stored in coil ideal conditions. Halloumi cheese can easily be pan-fried for two to three minutes and make it crisp before being added to any recipes or grilled or even heated for a long duration in the oven for baking recipes.
Conclusion
Halloumi cheese has a typically briny and salty taste because of the nature of its processing and can be added to both savory dishes and baking recipes. Of course, it may not fit into the low sodium, low fat, low calorie, or low carbohydrate diets. But given its nutrient-rich nature of high calcium, and protein, and the research-based benefits it is associated with in boosting bone mineral metabolism and even in muscle boosting and sustaining mechanisms, it can make for a regular diet-friendly add-on.
