Can Pregnant Women Have Feta? A Deep Dive into Safety and Selection
The short answer: Pregnant women can enjoy feta cheese, but only if it is made with pasteurized milk. Unpasteurized feta carries a risk of listeria contamination, which can be harmful to both the mother and developing baby.
Understanding Feta Cheese and Listeria Risk
Feta cheese, a staple of Mediterranean cuisine, is traditionally made from sheep’s milk, or a combination of sheep’s and goat’s milk. Its tangy flavor and crumbly texture make it a versatile ingredient in salads, pastries, and dips. However, during pregnancy, the safety of consuming certain foods, including feta, becomes paramount due to the potential presence of listeria monocytogenes, a bacterium that can cause listeriosis.
Listeriosis is a foodborne illness that can be particularly dangerous for pregnant women. Pregnant women are about 10 times more likely to get listeriosis than other healthy adults. Listeriosis during pregnancy can lead to miscarriage, stillbirth, premature labor, and serious infections in the newborn.
Pasteurization: The Key to Safe Feta Consumption
Pasteurization is a process that heats milk to a specific temperature for a set period to kill harmful bacteria, including listeria. Feta made with pasteurized milk is considered safe for pregnant women to consume. It is crucial to check the label and confirm that the feta cheese is made from pasteurized milk before consumption. If the label does not explicitly state that the milk is pasteurized, it is best to avoid it entirely.
Distinguishing Pasteurized and Unpasteurized Feta
Unfortunately, distinguishing between pasteurized and unpasteurized feta by sight or smell alone is difficult. The only reliable method is to carefully read the product label. Many imported feta cheeses, particularly those from smaller, artisanal producers, may be made with unpasteurized milk. In the United States, it is a legal requirement to label cheeses made with unpasteurized milk.
Benefits of Feta (When Safe)
While safety is the primary concern, feta cheese can offer some nutritional benefits when made from pasteurized milk:
- Calcium: Essential for bone development in the fetus.
- Protein: Crucial for growth and repair of tissues.
- Vitamin B12: Important for nerve function and red blood cell production.
- Phosphorus: Works with calcium to build strong bones and teeth.
Safe Feta Selection and Storage Practices
To ensure your safety and the safety of your baby, follow these guidelines:
- Read labels carefully: Always check for the word “pasteurized” on the label.
- Buy from reputable sources: Purchase feta from well-known brands or reputable stores.
- Check expiration dates: Ensure the feta is fresh and within its expiration date.
- Proper storage: Store opened feta in an airtight container in the refrigerator.
- Consume promptly: Eat feta within a few days of opening.
Feta Substitutes for Pregnancy
If you are unsure about the source or pasteurization status of feta, or simply prefer to err on the side of caution, there are several safe and delicious substitutes you can use:
- Ricotta: A mild, creamy cheese that is typically made with pasteurized milk.
- Mozzarella: Another mild cheese that is widely available in pasteurized varieties.
- Goat cheese (pasteurized): Offers a similar tang to feta, but ensure it is pasteurized.
- Vegan feta: Made from plant-based ingredients and completely safe.
Common Mistakes to Avoid
- Assuming all feta is pasteurized: Always verify the label.
- Eating feta at room temperature for extended periods: Refrigerate promptly after opening.
- Ignoring expiration dates: Discard feta past its expiration date.
- Cross-contamination: Prevent cross-contamination by using separate cutting boards and utensils for feta and other foods.
Frequently Asked Questions (FAQs)
Is all feta sold in the US pasteurized?
No, not all feta sold in the US is pasteurized, though the vast majority is. While US regulations require labeling for unpasteurized cheeses, it is always best practice to carefully check the label to confirm it is made from pasteurized milk before consumption during pregnancy.
What are the symptoms of listeriosis in pregnant women?
Listeriosis symptoms can resemble the flu and may include fever, muscle aches, fatigue, nausea, and diarrhea. If you experience these symptoms after consuming feta cheese (especially unpasteurized feta) or any other potentially contaminated food, seek medical attention immediately.
Can I heat unpasteurized feta to kill the bacteria?
While heat can kill listeria, it is not recommended to rely on heating unpasteurized feta to make it safe. The temperature and duration required to guarantee the elimination of all listeria are difficult to achieve in a home setting. It’s safer to avoid unpasteurized feta altogether.
Is crumbled feta safer than a block of feta?
The form of the feta (crumbled or block) does not inherently affect its safety. The key factor is whether the milk used to make the feta was pasteurized. If the feta is made from pasteurized milk, it is considered safe regardless of its form.
Can I eat feta in a restaurant?
When eating out, ask your server or the kitchen staff whether the feta is made from pasteurized milk. If they cannot confirm that the feta is pasteurized, it is best to avoid dishes containing feta.
Are there any feta brands that are guaranteed to be pasteurized?
While specific brands can change their production methods, many widely available commercial brands of feta cheese sold in the US typically use pasteurized milk. However, it is still essential to check the label each time you purchase feta to ensure it is pasteurized, as ingredient and production methods can vary.
Is imported feta more likely to be unpasteurized?
Some imported feta cheeses, particularly those from smaller, artisanal producers in Europe, may be made with unpasteurized milk. Be especially vigilant when purchasing imported feta and carefully scrutinize the label for information about pasteurization.
What is the shelf life of feta cheese?
The shelf life of feta cheese varies depending on whether it is packaged in brine or dry-packed. Generally, feta stored in brine lasts longer than dry-packed feta. Check the expiration date on the package and consume within a few days of opening to ensure optimal freshness and safety.
Can freezing feta cheese make it safer?
Freezing does not kill listeria bacteria. While freezing can slow down the growth of some bacteria, it will not eliminate listeria from unpasteurized feta. Therefore, freezing does not make unpasteurized feta safe for pregnant women.
What if I accidentally ate unpasteurized feta while pregnant?
If you accidentally consumed unpasteurized feta, monitor yourself for symptoms of listeriosis. Contact your healthcare provider immediately and inform them about the situation. Early detection and treatment with antibiotics can significantly reduce the risk of complications.
Can I eat feta that has been cooked in a hot dish like spanakopita?
While cooking can kill listeria, the temperature and time required to guarantee complete elimination of the bacteria are not always achieved in a typical cooking setting. Therefore, it is still safest to only consume feta made from pasteurized milk, even if it will be cooked.
Is there a risk from other cheeses similar to feta?
Yes, other soft cheeses, like Brie, Camembert, and Queso Fresco, are also often made with unpasteurized milk and carry similar listeria risks. As with feta, always check the label to ensure any soft cheese you consume during pregnancy is made with pasteurized milk.