Is Feta Okay During Pregnancy?
Feta cheese can be safe during pregnancy, but only if it’s made with pasteurized milk. Consuming feta made with unpasteurized milk poses a risk of listeria infection, which can be dangerous for both the mother and the developing baby.
Understanding Feta and Pregnancy
Pregnancy requires careful consideration of dietary choices to protect both the mother and the growing fetus. Some foods pose a higher risk of foodborne illnesses, and feta cheese is one that often raises concerns. This article will delve into the safety of feta cheese during pregnancy, explaining the risks, benefits, and how to ensure you can enjoy this delicious cheese safely.
The Listeria Risk: A Serious Concern
Listeria monocytogenes is a bacterium that can contaminate food and cause listeriosis, a serious infection. Pregnant women are significantly more susceptible to listeriosis than the general population. Listeriosis during pregnancy can lead to:
- Miscarriage
- Premature labor
- Stillbirth
- Serious illness in the newborn
Unpasteurized dairy products, including some feta cheeses, are a common source of listeria.
Pasteurized vs. Unpasteurized Feta
The key to enjoying feta safely during pregnancy is to ensure it’s made with pasteurized milk.
- Pasteurization is a heat treatment that kills harmful bacteria, including listeria.
- Unpasteurized milk (also called raw milk) has not undergone this process and may contain dangerous pathogens.
Always check the label to confirm that the feta cheese you are buying is made with pasteurized milk. If the label doesn’t clearly state this, it’s best to avoid it.
Benefits of Pasteurized Feta
When consumed safely (i.e., pasteurized), feta cheese can offer several nutritional benefits during pregnancy:
- Calcium: Essential for bone development in the baby and maintaining the mother’s bone health.
- Protein: Crucial for fetal growth and development.
- Vitamin B12: Important for nerve function and red blood cell production.
- Phosphorus: Works with calcium to build strong bones and teeth.
Here’s a quick comparison:
| Nutrient | Benefit |
|---|---|
| Calcium | Bone development (baby), bone health (mother) |
| Protein | Fetal growth and development |
| Vitamin B12 | Nerve function, red blood cell production |
| Phosphorus | Works with Calcium to build strong bones and teeth |
How to Choose Safe Feta
Choosing safe feta during pregnancy is crucial. Follow these steps:
- Read the Label Carefully: Look for “pasteurized” on the ingredient list. If it’s not explicitly stated, assume it’s unpasteurized.
- Buy from Reputable Sources: Purchase feta from well-known brands and trusted grocery stores.
- Avoid Homemade Feta: Unless you know for sure that it’s made with pasteurized milk, avoid homemade feta.
- Check Expiration Dates: Ensure the cheese is fresh and within its expiration date.
- Proper Storage: Refrigerate feta properly and consume it within a reasonable time after opening.
Safe Ways to Enjoy Feta
Even pasteurized feta should be handled safely:
- Refrigerate Promptly: Store feta in the refrigerator as soon as you get home from the store.
- Wash Hands Thoroughly: Wash your hands with soap and water before handling feta.
- Use Clean Utensils: Use clean knives and cutting boards when preparing feta.
- Avoid Cross-Contamination: Keep feta separate from raw meats and other potentially contaminated foods.
Cooking Feta
Cooking feta can further reduce the risk of bacterial contamination. Heating the cheese to an internal temperature of 165°F (74°C) will kill any remaining bacteria. This can be achieved by:
- Baking: Adding feta to baked dishes like spanakopita.
- Grilling: Crumbling feta on grilled vegetables.
- Melting: Incorporating feta into sauces or dips.
Common Mistakes and Misconceptions
- Assuming all Feta is Pasteurized: This is a dangerous assumption. Always check the label.
- Thinking Cooking Eliminates all Risk: While cooking reduces the risk, proper storage and handling are still crucial.
- Ignoring Symptoms of Listeriosis: If you experience fever, muscle aches, nausea, or diarrhea after consuming feta, contact your doctor immediately.
Frequently Asked Questions (FAQs)
Is all feta cheese made from sheep’s milk?
While traditional Greek feta is typically made from sheep’s milk (or a mixture of sheep and goat milk), feta cheese sold in other countries, including the United States, can sometimes be made from cow’s milk. Always check the label to verify the milk source. Regardless of the source, it must be pasteurized for safe consumption during pregnancy.
Can I eat feta cheese if it’s cooked?
Yes, cooking feta cheese to an internal temperature of 165°F (74°C) kills any harmful bacteria, including listeria. This makes cooked feta a safe option during pregnancy, even if you are unsure about the pasteurization status.
What are the symptoms of listeriosis?
Symptoms of listeriosis can include fever, muscle aches, fatigue, nausea, vomiting, and diarrhea. In severe cases, it can also lead to headache, stiff neck, confusion, loss of balance, and convulsions. Pregnant women may experience only mild flu-like symptoms, but the infection can still be very dangerous for the fetus.
Where is it easiest to find pasteurized feta cheese?
Pasteurized feta cheese is widely available in most major grocery stores in countries with strict food safety regulations, such as the United States, Canada, and Europe. Look for well-known brands and check the label carefully. Specialty cheese shops may carry unpasteurized options, so it’s essential to confirm pasteurization.
How long can I store feta cheese in the refrigerator after opening?
Properly stored feta cheese can typically last for about 5-7 days in the refrigerator after opening. Store it in an airtight container or wrapped tightly in plastic wrap to prevent it from drying out and absorbing odors. Discard any cheese that shows signs of spoilage, such as an off odor or mold growth.
Is imported feta cheese always safe?
No, not all imported feta cheese is safe. While many countries have food safety standards, it’s crucial to always check the label for confirmation of pasteurization. Don’t assume that imported cheese is automatically safe. If it is specifically “Traditional Feta” it could be raw milk.
Can I freeze feta cheese?
Freezing feta cheese can change its texture, making it more crumbly and less creamy. However, it’s still safe to eat after freezing. If you plan to use frozen feta, it’s best suited for cooked dishes where the texture change won’t be as noticeable.
What are some safe alternatives to feta cheese during pregnancy?
If you’re concerned about the safety of feta cheese, there are several safe alternatives you can enjoy during pregnancy. These include cottage cheese, mozzarella, ricotta, and cream cheese, all of which are widely available in pasteurized forms.
What should I do if I accidentally ate unpasteurized feta cheese while pregnant?
If you accidentally consumed unpasteurized feta cheese while pregnant, don’t panic, but do contact your doctor as soon as possible. They may recommend monitoring for symptoms of listeriosis or performing blood tests to check for infection. Early detection and treatment can significantly reduce the risk of complications.
Is all pre-crumbled feta pasteurized?
While most pre-crumbled feta cheeses are made with pasteurized milk to extend shelf life and reduce the risk of contamination, it’s still essential to check the label. Some smaller brands or specialty products might use unpasteurized milk, so always confirm before consuming.
Can I eat feta cheese at restaurants?
When eating out, ask your server or the kitchen staff whether the feta cheese used in the dish is pasteurized. If they are unsure, it’s best to choose another dish. Don’t hesitate to inquire about the ingredients and preparation methods to ensure your safety and that of your baby.
What other foods should pregnant women avoid due to listeria risk?
Besides unpasteurized feta cheese, pregnant women should also avoid the following foods due to the risk of listeria: unpasteurized milk and dairy products, soft cheeses like Brie and Camembert (unless labeled as pasteurized), deli meats and hot dogs (unless heated to steaming hot), refrigerated smoked seafood, and raw sprouts.