During pregnancy, it’s important to be mindful of the foods you consume. Some foods can benefit your health while pregnant, while others may be harmful. You will also discover that some specific food items may be safe to consume if certain factors are taken into consideration.
Goat cheese is one such food item. Goat cheese, known for its tangy flavor and creamy texture, is a popular delicacy in many cultures around the world. But, can you eat goat’s cheese when pregnant?
Concerns about the nutritional sufficiency and safety of food naturally arise during pregnancy. Pregnant women need to be aware of the advantages and possible drawbacks of including goat cheese in their diet to make well-informed decisions for their health and the well-being of their babies.
In this article, we’ll talk about the pros and cons of incorporating this tasty cheese into a pregnancy diet, including its nutritional value, potential risks, and how to avoid them.
Can You Eat Goat Cheese While pregnant?
Having dairy products like cheese while you’re pregnant is crucial because they provide essential nutrients like calcium, protein, phosphorus, and vitamin D that help with the baby’s development.
When it comes to the question of whether you can eat goat cheese while pregnant, the short answer is, “It depends on the type of goat cheese.”
There are two types of goat cheese: hard and soft. Hard goat cheese is typically safe to consume while pregnant.
If you’re wondering how to tell the difference between soft and hard goat cheese, just apply pressure with your fingers. Soft cheese typically displays an indentation, whereas hard cheese does not. It’s best to avoid soft cheese during pregnancy.
Calculate Due Date With LMP
You can eat processed cheese slices or spreads made from goat cheese while pregnant only after making sure they are made from pasteurized milk.
Similarly, pasteurized goat cheese is considered safe to consume while pregnant. Pasteurization is the process of eliminating the bacteria, yeast, and mold present in raw milk. On the other hand, goat cheese that has ripened on the outside is an exception and should be avoided.
Related Reading: 9 Types Of Cheeses To Avoid During Pregnancy
Are All Goat Cheeses Safe During Pregnancy?
Not all goat cheeses are safe during pregnancy. Some goat cheeses may not be recommended for consumption during pregnancy. It is always important to choose safe goat cheese when pregnant.
It is generally not safe to eat soft goat cheese while pregnant. Make sure to check the labels and confirm that the cheese is made from pasteurized milk and sourced from reputable places to reduce any possible risks.
Here’s a table to help you understand the different types of goat cheese and the difference between unsafe and safe goat cheese when pregnant:
Goat cheese that is Safe during pregnancy What is it, and why is it safe during pregnancy? Fresh Chevre1 What is it? Smooth and velvety texture Gentle taste with slightly acidic notes Why is it safe? Fresh chevre is usually made from pasteurized milk, which eliminates the risk of harmful bacteria such as Listeria. Pregnant women can safely consume it since it is made from pasteurized milk. Fresh chevre is acidic and low in moisture, making it inhospitable for bacterial development. Thus, they are less likely to contain Listeria, which thrives in dampness. Fresh chevre is usually consumed shortly after production, as it does not require aging like many other types of cheese. Montrachet2 What is it? Montrachet has a creamy texture with a white, bloomy rind. The flavor is delicate, with hints of citrus and earthiness. Often used as spread with crusty bread or fruit preserves. Why is it safe? Montrachet cheese is typically made from pasteurized goat’s milk Montrachet is often consumed shortly after production, minimizing the time for potential bacteria to develop. The cheese has a low moisture content, creating an environment less conducive to bacterial growth. Garrotxa3 What is it? Semi-firm cheese The cheese has a natural grey rind and a firm, pale interior. Garrotxa cheese offers an earthy and nutty flavor with hints of herbs. It pairs well with crusty bread, olives, or sliced fruits. Why is it safe? Low moisture content Made from pasteurized goat’s milk Chevre d’Argental4 What is it? Creamy texture with a bloomy white rind. Mild flavor with a slightly tangy finish. The rind of Chevre d’Argental is edible Common accompaniments include honey and fruit compote. Why is it safe? Typically made from pasteurized goat’s milk The short aging period of this soft-ripened cheese prevents the growth of bacteria. Caprino5 What is it? It is an Italian goat cheese. The cheese has a semi-firm texture and is aged for several weeks to develop flavor. Caprino offers a nutty and tangy taste with a slightly crumbly texture. Why is it safe? It is typically made from pasteurized goat’s milk Commercially produced Caprino cheese is handled and stored under strict hygiene standards Types of Goat cheese is not safe during pregnancy Reason Mold-Ripened Cheeses6 Mold ripened Goat cheeses like Brie, Camembert, and blue cheese are not safe during pregnancy7. Why is it unsafe?
Mold-ripened varieties pose a higher risk due to the potential presence of Listeria monocytogenes bacteria. Pregnant women are particularly vulnerable to listeriosis, an illness caused by this bacterium, which can lead to severe consequences for both the mother and the unborn baby.Blue-veined Goat Cheeses8 Blue-veined goat cheese is a type of cheese made from goat’s milk that contains characteristic blue veins or mold throughout its interior. This includes varieties such as Gorgonzola and Roquefort. Why is it unsafe?
Blue-veined cheeses provide an environment conducive to the growth of Listeria monocytogenes bacteria, which can lead to listeriosis, a serious illness that poses risks to both the mother and the baby during pregnancy. Even if a blue-veined cheese is made from pasteurized milk, the aging and production process may still pose a risk of Listeria contamination due to the porous texture and mold development characteristic of these cheeses.
Are There Any Health Benefits Of Eating Goat Cheese During Pregnancy?
Goat cheese can be a valuable addition to a balanced diet while pregnant. However, it is crucial to enjoy it in moderation and opt for pasteurized varieties to minimize the chance of food-related illnesses.
Furthermore, goat cheese is nutritious, containing many essential nutrients that are beneficial during pregnancy9.
Here are some advantages of including pasteurized goat milk cheese in your diet while pregnant.
1. Goat cheese is a good source of various nutrients
Goat cheese is loaded with nutrients that are important for supporting the healthy development of both the mother and the baby during pregnancy. It is an excellent source of calcium, protein, phosphorus, and vitamins such as riboflavin and vitamin A10.
- Calcium is vital for the bone and tooth development of the baby in the womb11.
- Protein supports the overall growth and development of the fetus12.
- Riboflavin aids in energy metabolism13.
- Vitamin A is important for vision and immune function during pregnancy14.
- Phosphorus contributes to bone health and helps in forming DNA and RNA15.
2. Easy to digest
Some pregnant women find goat cheese easier to digest than cow’s milk cheese. It’s great to have this during pregnancy, especially when you’re facing digestive issues such as bloating and constipation. Also,
- Goat cheese has smaller fat globules and less lactose than cow’s milk cheese, making it potentially more tolerable for those with lactose intolerance16.
- Goat cheese, being a good source of protein and calcium, can help support regular bowel movements.
- Some types of goat cheese, particularly those made through traditional fermentation methods, may contain beneficial probiotic bacteria17.
- Goat cheese contains various enzymes that aid in the digestion and breakdown of proteins and fats. These digestive enzymes, such as lipases and proteases, help facilitate the digestion and absorption of nutrients from food18.
3. Helps to enhance immunity
Goat cheese contains vitamins and minerals that support immune function, such as vitamin A, riboflavin, and zinc19.
- Zinc plays a crucial role in supporting immune cell development and function, which helps the body combat pathogens effectively20
- Goat cheese contains antimicrobial peptides and fatty acids21. These help fight dangerous bacteria, viruses, and fungi.
- Goat cheese contains bioactive compounds, including fatty acids and antioxidants, that exhibit anti-inflammatory properties22.
- Goat cheese is a good source of high-quality protein, supplying the amino acids necessary for immune cell synthesis and activation23.
Related Reading: 11 Simple Ways To Boost Immunity During Pregnancy
4. Contains folate and choline
100 grams of goat cheese contain 2 µg and 15.4mg of folate and choline, respectively. Folate and choline are both essential nutrients during pregnancy for various reasons:
- Folate plays a crucial role in the early development of the neural tube, which later forms the brain and spinal cord of the fetus. Sufficient folate intake helps prevent neural tube defects such as spina bifida and anencephaly24.
- Choline is essential for brain development in the fetus, particularly during early pregnancy, when neural tube formation occurs25.
- Folate is necessary for the production of red blood cells in both the mother and the developing baby26.
- Choline helps with liver and fat metabolism27. Pregnancy requires more choline to assist the developing fetus and avoid liver malfunction and fatty liver disease.
- Folate is involved in DNA synthesis and repair, which are essential processes during fetal growth and development28.
- Having enough choline during pregnancy is important for maintaining the health of cell membranes for both the mother and the baby.
Risks Of Eating Goat Cheese During Pregnancy
When thinking about a pregnant woman’s health, it’s hard to ignore the concerns about goat cheese. Every food product has its downsides. Check out these common risks associated with goat cheese:
- Unpasteurized goat cheese has the potential to cause listeriosis and salmonellosis. Pregnant women should avoid trying cheeses made from fresh milk.
- Goat milk cheese tends to have a salty flavor due to salt being its main preservative. Avoiding goat cheese during pregnancy is recommended if there are concerns about its high salt content.
- Goat cheeses typically have a tangy and salty flavor. Avoid goat cheese if you’re experiencing severe heartburn while pregnant.
- Goat cheese isn’t that bad when it comes to cholesterol levels. If a pregnant woman has high cholesterol levels, it’s best to avoid including such cheese in her diet.
Related Reading: Eating Rajma (Kidney Beans) During Pregnancy
Precautions When Eating Goat Cheese During Pregnancy
During pregnancy, it’s important to be cautious about the types of cheese you consume to minimize the risk of foodborne illnesses such as listeriosis, which can harm both you and your baby.
Here are some precautions to take when eating goat cheese during pregnancy:
- Try to eat cooked goat’s cheese when pregnant. Bake it on the grill, microwave, or oven.
- Just double-check that the soft cheese has been pasteurized. It’s best to avoid eating soft goat cheese that looks questionable, with mucus, browning, or any foreign matter.
- Just a heads up, the type of mold that’s safe to eat is not the same as the typical mold found on expired items. Just to be on the safer side, avoid cheeses that have been surface-ripened.
- Make sure all utensils, surfaces, and hands that come into contact with the cheese are clean to avoid spreading harmful bacteria.
- Indulge in goat cheese in moderation. Including it in your diet while pregnant can offer essential nutrients such as calcium and protein, just make sure to combine it with other healthy foods.
- Remember to keep your goat cheese in the fridge and check the expiration date. It’s important to avoid consuming cheese that has gone past its expiration date or shows any signs of spoilage, such as mold or an unusual odor.
Related Reading: Can Pregnant Women Eat Feta Cheese- Find Out
How To Buy the Right Type Of Goat Cheese For Pregnant Women?
When buying goat cheese for pregnant women, it’s essential to consider certain factors to ensure food safety. Here are some tips to help you select the right type of goat cheese:
- Read the labels carefully to identify the type of cheese and the production methods used. Avoid cheeses made from raw or unpasteurized milk.
- Opt for pasteurized goat cheese. Pasteurization kills harmful bacteria like Listeria, which can be dangerous for pregnant women and their unborn babies.
- Wondering how to tell if goat cheese is pasteurized? The easiest way to determine if goat cheese is pasteurized is by checking the label. Look for phrases like “made with pasteurized goat’s milk” or “pasteurized goat cheese. “If the label doesn’t provide clear information, you can research the brand online or contact the manufacturer directly to inquire about their production methods and whether their goat cheese is pasteurized.
- Ensure the goat cheese is stored and handled properly. Buy cheese from reputable sources.
- Look for cheese that is certified safe for pregnant women. Some manufacturers may label their products as suitable for pregnant women, besides listing them as pasteurized.
Related Reading: Can Pregnant Women Eat Blue Cheese During Pregnancy?
Conclusion
Goat cheese is often regarded as a healthier option due to its nutrient-rich profile. Do not miss out on the chance to enhance your diet with high-quality protein, calcium, and vitamin D in goat cheese. When eating goat cheese, be sure to adhere to the basic guidelines.