Pregnancy nutrition is crucial for both the mother’s well-being and the baby’s development. Expectant mothers often have concerns about the foods they can safely consume, including Halloumi cheese. In this comprehensive guide, we will explore the nutritional aspects of Halloumi, the safety concerns during pregnancy, and provide evidence-based information on whether you can eat Halloumi during pregnancy.
SEE ALSO: Our complete guide to which cheeses you can eat during pregnancy →
The basics of pregnancy nutrition
During pregnancy, maintaining a well-balanced and nutritious diet is paramount for the health and development of both the mother and the growing foetus. The right nutrients provide essential building blocks for the baby’s organs, bones and overall growth, while also supporting the mother’s changing body and energy needs.
You can read more about the specific dietary needs of a pregnant woman in this article here.
Why are unpasteurised dairy products risky in pregnancy?
Unpasteurised dairy products pose a risk during pregnancy due to the potential presence of harmful bacteria, particularly Listeria monocytogenes. Listeria is a bacterium that can cause a foodborne infection called listeriosis.
Pregnant women are at an increased risk of contracting listeriosis because pregnancy weakens the immune system, making it harder for the body to fight off infections.
Listeriosis can lead to serious complications during pregnancy, including miscarriage, stillbirth, premature birth or severe illness in newborns. Even if the pregnant woman herself experiences only mild symptoms, the infection can significantly impact the health of the developing foetus.
What is pasteurisation?
The pasteurisation process, which involves heating the dairy products to a specific temperature to kill harmful bacteria, effectively eliminates Listeria and other pathogens. Unpasteurised dairy products, on the other hand, have not undergone this heat treatment, making them a potential source of Listeria infection.
Having said that, this risk is often mitigated in aged cheeses. This is due to their lower moisture content and higher salt content which create an inhospitable environment for pathogens like Listeria monocytogenes.
What is Halloumi cheese?
Originating from Cyprus, Halloumi is an unaged semi-hard cheese renowned for its distinctive characteristics and culinary versatility. Crafted from a blend of goat’s and sheep’s milk, sometimes with the addition of cow’s milk, Halloumi boasts a firm, rubbery texture that sets it apart from other cheeses.
What makes this Cypriot cheese truly exceptional is its remarkable heat resistance; it can be grilled, fried, or baked without losing its form, making it a chef’s delight. The cheese is brined in a saltwater solution, infusing it with a salty flavour profile that appeals to many palates.
Is Halloumi a pasteurised cheese?
Halloumi cheese can be found in both pasteurised and unpasteurised forms, depending on the specific brand or producer. However, it’s important to note that in many countries, commercially sold Halloumi is pasteurised to ensure food safety.
Can pregnant women safely eat Halloumi?
When purchasing Halloumi cheese, it is advisable to check the label or product information to determine whether it is pasteurised or not. Pasteurised Halloumi is considered safe to eat, even for pregnant women, as the pasteurisation process eliminates the risk of pathogens.
However, if you are unsure about the pasteurisation status of the Halloumi you encounter, it is best to err on the side of caution and avoid it. Moreover, both the FDA and FSANZ do not recommend the consumption of raw milk Halloumi during pregnancy. Having said that, there is one exception to this, and we’ll get back to it a bit later.
Always read product labels, ask your retailer, or check with the manufacturer to confirm whether the Halloumi cheese you are considering is pasteurised or not.
Is it safe to eat cooked raw milk Halloumi?
This is where it gets really interesting. Thoroughly cooking any type of cheese until steaming hot will destroy any harmful pathogens that may be present in it. Indeed, most harmful bacteria like Listeria do not survive temperatures above 75°C/165°F.
What does all this mean? Well, if you are unsure whether the Halloumi you’ve bought is made with raw or pasteurised milk, you can actually cook or grill it to render it safer.
Nutritional benefits of Halloumi
Beyond its pasteurisation status, Halloumi’s nutrition profile makes a strong case for its safety during pregnancy.
Indeed, Halloumi cheese not only delights the taste buds but also offers several nutritional benefits. Let’s have a look at some of the reasons why it is a valuable addition to a balanced diet.
1. Rich in protein
Containing 25 g of protein per 100 g serving, Halloumi is a protein powerhouse. As we mentioned above, high protein intake is crucial for the development of the baby’s organs, muscles and overall structure.
2. High in calcium
Calcium, found abundantly in Halloumi (893 mg/100 g), is vital for the development of the baby’s bones and teeth. Pregnant women need an increased intake of calcium to support both their own bone health and the baby’s skeletal formation.
3. Source of essential fatty acids
Halloumi contains essential fatty acids, including omega-3 and omega-6, which are beneficial for brain development and overall cognitive function.
4. Packed with minerals
In addition to calcium, Halloumi is a good source of other essential minerals like phosphorus and magnesium. Phosphorus supports bone health, energy metabolism and cell repair, while magnesium aids in muscle and nerve function, blood glucose control and bone health.
5. Balanced nutrient profile
Overall, Halloumi offers a well-rounded nutritional profile, combining proteins, fats and minerals. While it is important to consume it in moderation due to its sodium content (1250 mg), when enjoyed mindfully, Halloumi can be a satisfying and nutrient-dense addition to a varied diet.
You can find our comprehensive assessment of Halloumi’s nutrition facts in this post here.
Pregnancy-friendly recipes using Halloumi
Here are three pregnancy-friendly recipes using Halloumi that are not only delicious but also packed with essential nutrients for expectant mothers:
Grilled Halloumi Salad with Mixed Greens
Grilled Halloumi takes centre stage in this refreshing salad. Start by grilling your Halloumi slices until they’re golden and crispy. Toss a mix of spinach, rocket (arugula), watercress and cherry tomatoes in a bowl.
Drizzle with olive oil and lemon juice, then season with salt and pepper. Arrange the grilled Halloumi on top and garnish with fresh basil leaves for a delightful pregnancy-friendly salad.
Halloumi and Vegetable Skewers
Elevate your grilled delights with Halloumi and Vegetable Skewers. Thread Halloumi cubes, colourful capsicum (bell peppers), zucchini rounds and cherry tomatoes onto skewers.
Brush them with olive oil, sprinkle lemon zest, salt and pepper. Grill until the Halloumi turns golden and the veggies are tender. Finish by garnishing with fresh parsley for a flavourful and nutritious meal.
Halloumi and Roasted Vegetable Wrap
Savour the goodness of Halloumi in a wholesome wrap. Roast a medley of capsicum, eggplant and zucchini with olive oil, salt and pepper. Grill the Halloumi slices until they’re golden and crispy.
Spread hummus on whole wheat wraps, then layer on the roasted vegetables, cheese, fresh baby rocket and cucumber slices. Roll it up and enjoy a balanced, satisfying pregnancy-safe meal bursting with flavours.
Conclusion
In the world of pregnancy nutrition, understanding the safety of the foods we consume is paramount. And Halloumi cheese, with its unique taste and texture, has become a popular choice for many expectant mothers.
Through this comprehensive exploration, we have delved into the essence of Halloumi, its nutritional benefits, and the critical importance of pasteurisation in ensuring its safety during pregnancy.
Remember, a balanced and varied diet, along with making informed choices about the foods you consume, plays a crucial role in a healthy pregnancy. You can either choose pasteurised Halloumi, or thoroughly cook a raw milk version to render it safe.
As always, consulting with your healthcare provider and making informed choices will empower you to savour the delights of pregnancy while keeping both you and your baby’s well-being at the forefront. Happy and safe eating!
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.
