As expectant mothers navigate the complexities of pregnancy diets, the safety of indulging in Gouda cheese becomes a focal point. In this exploration, we unravel the scientific nuances of whether you can safely eat Gouda during pregnancy, providing insights for informed choices during this crucial period.
SEE ALSO: Our complete guide to which cheeses you can eat during pregnancy →
The basics of pregnancy nutrition
Throughout pregnancy, ensuring a balanced and nourishing diet is crucial for the well-being and development of both the mother and the developing foetus. Optimal nutrients serve as fundamental building blocks for the baby’s organs, bones and overall growth. Concurrently they aid the mother’s evolving body and fulfilling her energy requirements.
You can read more about the specific dietary needs of a pregnant woman in this article here.
Should pregnant women eat cheese?
Incorporating cheese into a pregnant woman’s diet can be a healthful choice, providing a rich source of essential nutrients vital for both maternal and foetal well-being.
Cheese is renowned for its calcium content, crucial for the development of the baby’s bones and teeth. Additionally, it supplies high-quality protein, aiding in the growth of the placenta and the baby’s tissues.
The presence of vitamin D in certain cheeses further enhances calcium absorption, promoting skeletal health. Moreover, cheese contributes to a well-rounded diet by offering key nutrients like phosphorus, B vitamins and zinc.
These nutritional benefits make cheese a convenient and versatile option for pregnant women, supporting their changing nutritional needs and ensuring a diverse array of essential elements for a healthy pregnancy.
Can pregnant women eat all types of cheese?
Pregnant women are generally advised to exercise caution when it comes to certain types of cheeses. While many cheeses are safe for consumption during pregnancy, there are specific varieties that carry a higher risk due to potential contamination with harmful bacteria, such as Listeria.
Soft cheeses with a high moisture content and low acidity may pose a higher risk. Some examples include the soft white mould classics Brie and Camembert. And blue cheeses like Stilton, Gorgonzola and Roquefort.
Moreover, unaged cheeses like Feta, Halloumi and Mozzarella are not recommended if made with unpasteurised milk. This is because they are also at a higher risk of contamination.
To ensure the safety of cheese consumption during pregnancy, it’s essential for expectant mothers to check labels for pasteurisation information, choose varieties with lower moisture content, and practice good food hygiene.
What type of cheese of Gouda?
Gouda is a Dutch cheese that is typically made from cow’s milk, although variations can include goat’s milk or sheep’s milk. It is a semi-hard cheese that undergoes a process of pressing and ageing.
Gouda is known for its smooth texture and mild, slightly sweet flavour. The cheese can vary in taste and texture depending on its age—ranging from young, mild Gouda to older, more mature versions with a firmer texture and a more pronounced flavour.
Overall, Gouda is a versatile cheese that can be enjoyed on its own, melted in dishes or paired with fruits and nuts.
Is Gouda made with raw or pasteurised milk?
The production of Gouda cheese can involve both raw and pasteurized milk, depending on the specific variety and the producer’s methods. Many commercially available Gouda cheeses are made from pasteurised milk to ensure food safety by eliminating harmful bacteria.
Pasteurisation involves heating the milk to a specific temperature to kill potential pathogens. You can read more about the impact of milk pasteurisation on cheesemaking in our blog post here.
However, there are also traditional and artisanal versions of Gouda that may be crafted from raw (unpasteurised) milk. Raw milk cheeses often have unique flavours attributed to the microbial community present in the milk. However, they sometimes carry a higher risk of bacterial contamination.
Can pregnant women eat Gouda?
Yes, pregnant women can eat Gouda cheese, but there are some considerations to keep in mind.
Pasteurised Gouda
Most commercially produced Gouda cheeses are made from pasteurised milk. Around the world, pasteurised Gouda is generally considered safe for pregnant women to consume.
Raw milk Gouda
Some artisanal or traditional Gouda cheeses may be made from raw milk. Pregnant women are generally advised to avoid unpasteurised cheeses during pregnancy due to the potential risk of bacterial contamination.
However, Gouda’s maturation period can last from a few months to a few years. During that time, its moisture content significantly drops, and its salt levels rise. As a result, aged Gouda does not provide an environment that is hospitable for pathogens like Listeria monocytogenes.
Consequently, health authorities in Australia, New Zealand, the United Kingdom and France consider raw milk Gouda to be as safe as pasteurised versions during pregnancy.
Nutritional benefits of Gouda
Furthermore, Gouda cheese offers a range of nutritional benefits, making it a valuable addition to a well-rounded diet.
Calcium content (536 mg)
Gouda is rich in calcium, a vital mineral essential for the development and maintenance of strong bones and teeth. This is particularly beneficial during pregnancy when the demand for calcium is heightened for foetal bone development.
Protein source (25 g)
Moreover, Gouda is a good source of high-quality protein. Protein is crucial for tissue repair, muscle development and the overall growth of the developing foetus.
Vitamin B12
Gouda contains vitamin B12, an essential nutrient for the formation of red blood cells and the maintenance of a healthy nervous system. This vitamin is important for both the mother and the developing baby.
Phosphorus
Furthermore, Gouda is a natural source of phosphorus, contributing to bone health, energy metabolism and the utilisation of nutrients in the body.
Zinc
Gouda also contains zinc, a trace element important for immune function, cell growth and wound healing. Adequate zinc intake is particularly important during pregnancy.
Conjugated Linoleic Acid (CLA)
Finally, some studies suggest that Gouda, especially varieties from grass-fed cows, may contain small amounts of conjugated linoleic acid (CLA), a fatty acid that has been associated with potential health benefits, including anti-inflammatory and antioxidant properties.
It’s important to note that while Gouda offers these nutritional benefits, moderation is key due to its salt and fat content.
You can find our comprehensive assessment of the nutrition profile of Gouda in this post here.
Pregnancy-friendly recipes using Gouda cheese
Since we’ve ascertained that it is safe to eat Gouda during pregnancy, it is no surprise that you can also use it in cooking. Here are three pregnancy-friendly recipes using Gouda that are not only delicious but also packed with essential nutrients for expectant mothers.
Gouda and Salad Bagel
Revitalize your lunch routine with a Gouda and salad bagel, featuring a harmonious blend of crisp lettuce, juicy tomato slices and refreshing cucumber. Layer these fresh vegetables on a whole-grain bagel together with a generous supply of sliced Gouda cheese.
This satisfying creation offers a combination of vitamins, antioxidants, and calcium. The crunchy texture of the veggies complements the smoothness of Gouda, creating a delicious and wholesome sandwich that’s perfect for a light and nutritious pregnancy-friendly meal.
Gouda and Whole-Grain Pasta Bake
Prepare a comforting pasta bake by mixing cooked whole-grain pasta with a creamy Gouda cheese sauce. Add in a variety of colourful vegetables such as spinach, cherry tomatoes and capsicum (bell peppers) for added vitamins and minerals.
Baking the dish until golden brown creates a hearty and nutritious meal, providing a balance of carbohydrates, protein and essential nutrients that contribute to a well-rounded pregnancy diet.
Gouda and Apple Waldorf Salad
Elevate the classic Waldorf salad by introducing the rich and nutty flavour of Gouda cheese. Combine crisp apple chunks, sliced Gouda and crunchy walnuts with a base of fresh mixed greens. Toss this delightful medley with a light yogurt-based dressing for a pregnancy-friendly twist on a timeless salad.
The Gouda adds protein and calcium, while the apples and walnuts contribute essential vitamins and healthy fats. This Gouda and Apple Waldorf Salad provides a refreshing and nutrient-packed option for a satisfying and wholesome pregnancy meal.
Conclusion
In conclusion, the question of whether you can safely eat Gouda during pregnancy finds its answer in a nuanced understanding of the cheese’s composition. Whether raw or pasteurised, Gouda stands as a nutritious and safe option.
The nutritional benefits of Gouda, including its calcium, protein and vitamin content, can be a valuable addition to a well-rounded pregnancy diet. Of course, moderation is advised, and the cheese should be handled with attention to safety guidelines.
As with any dietary considerations during pregnancy, consulting healthcare professionals for personalised advice remains paramount. By navigating the realm of Gouda cheese with awareness and informed choices, expectant mothers can savour its flavours while nurturing both their own health and the well-being of their developing babies.
References
Safety in Pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
