Kamil Perry
Cheese fries are a delicious treat, but are they bad for your health? The answer is nuanced. While cheese fries can be indulgent and enjoyable, they are typically considered unhealthy due to their high content of calories, fat, and sodium. The combination of cheese, potatoes, and oil contributes to a nutritional profile that may not align with health and fitness goals. However, occasional consumption and moderation are key, as eliminating them entirely from your diet may not be necessary. Preparing homemade baked cheese fries with controlled portions and ingredients can be a healthier alternative to their fast-food counterparts.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a good source of calcium, protein, fat, phosphorus, potassium, vitamin B12, vitamin A, zinc, phosphorus, and riboflavin. |
| Health benefits | Cheese may have anti-inflammatory properties and protect against obesity, high blood pressure, and type 2 diabetes. It also contains probiotics, which are beneficial for gut health. |
| Health risks | Cheese is high in calories, sodium, and saturated fat. It may be contaminated with listeria, especially if made with unpasteurized milk. It can also be difficult to digest for those with lactose intolerance or a milk allergy. |
| Recommended intake | Experts recommend limiting cheese intake to 1-2 servings (50-80g) per day. |
| Environmental impact | Dairy production has a significant impact on greenhouse gas emissions and land use. |
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What You'll Learn
Cheese and heart health
Cheese is often considered unhealthy due to its high-fat content. However, it is a whole food, and whole foods are generally good for you as long as they are consumed in moderation. Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin.
When it comes to heart health, the impact of cheese and other dairy products is more complex. Dairy products, especially cheese, are a major source of saturated fat in the average diet. Saturated fats are known to raise harmful LDL cholesterol, which can increase the risk of heart disease. However, not all saturated fats are equal, and those found in cheese may not lead to a heightened risk of heart disease. In fact, some studies have found that consuming full-fat cheese can reduce total cholesterol and LDL cholesterol levels, bringing them into a healthier range.
Additionally, a growing number of cohort studies have found an inverse association between cheese intake and cardiovascular diseases, including heart failure, coronary heart disease, hypertension, and ischemic stroke. These studies suggest that cheese intake may actually reduce the risk of these cardiovascular conditions.
The Heart Foundation classifies unflavoured milk, yoghurt, and cheese as "neutral" for heart health, meaning they do not increase or decrease the risk of heart disease. However, they recommend reduced-fat options for individuals with existing heart disease or high cholesterol, as dairy fat can raise cholesterol levels in these groups.
While cheese may be included as part of a heart-healthy diet, it is important to consider the overall diet and ensure that most of the fat in the diet comes from fish, nuts, seeds, and healthy oils.
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Cheese and cancer
Cheese is a whole food that contains many important nutrients, including calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It is also a good source of probiotics, which can improve gut health and protect against disease. However, cheese is often high in calories, saturated fat, and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. For this reason, it is recommended that cheese be consumed in moderation as part of a healthy, balanced diet.
For cancer patients, cheese can be beneficial as it is calorie-dense and can help patients maintain a healthy body weight, especially if their appetite has diminished due to treatment. Cheese is also a good source of vitamin A, which can help promote a better immune system, and vitamin B12, which has been proven to be effective against anemia, osteoporosis, and macular degeneration. However, it is important to exercise caution when selecting cheese as a cancer patient, as some cheeses may be contaminated with bacteria or fungi, which can be dangerous for those with compromised immune systems.
Some studies have suggested that cheese and other high-fat dairy products may be linked to breast cancer. The Physicians Committee for Responsible Medicine (PCRM) has petitioned the FDA to require a warning label on dairy cheese products, stating that they "contain reproductive hormones that may increase breast cancer mortality risk." However, there appears to be little chance that the FDA will heed this advice.
Overall, while cheese can be a nutritious and beneficial part of a healthy diet, it is important to consume it in moderation and select the appropriate types of cheese, especially for those with specific health conditions or dietary needs, such as cancer patients. Consulting with a registered dietitian can help individuals determine whether cheese is appropriate for their diet and which types of cheese are best suited for their needs.
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Cheese and bone health
Cheese is a whole food, and whole foods are generally considered good for you, provided you don't eat too much of one thing. Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin.
Cheese and other dairy foods contain casein and its derived phosphopeptides, which enhance calcium absorption and bioavailability. Calcium is the main mineral in bones and is well-known for bone development and maintaining healthy bones. It also plays an essential role in blood circulation and muscle and nerve functions. Studies have indicated that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes.
Parmigiano Reggiano (P-R) cheese is a homemade Italian food, made from raw cows' milk produced in a limited geographic area in Northern Italy. It is a hard-textured, cooked, and long-ripened cheese, with a maturation period of at least 12 months and rarely less than 15–18 months before consumption. P-R cheese is an optimal source of essential nutrients for the acquisition and maintenance of bone health. It is easy to digest, lactose-free, and rich in calcium, with a possible prebiotic and probiotic effect. It is recommended for all feeding age groups.
However, it is important to note that cheese is high in calories and saturated fat. It is also usually loaded with sodium, which can be an issue for people with high blood pressure. Cheese contains no fiber, and some people may limit or avoid it due to conditions such as lactose intolerance or a milk allergy. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk.
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Cheese and lactose intolerance
Cheese is often maligned for its high fat and calorie content. However, it is packed with nutrients like protein, calcium, phosphorus, vitamin A, vitamin B12, zinc, and riboflavin. It also contains healthy fats like omega-3 and conjugated linoleic acid (CLA), which may help prevent obesity, heart disease, and reduce inflammation. Cheese may also benefit oral health by reducing cavities and inhibiting demineralization of the teeth.
Despite the nutritional benefits of cheese, some people may need to limit or avoid it due to lactose intolerance or milk allergies. Lactose intolerance is a condition characterized by the inability to digest lactose, a sugar found in dairy products, due to a deficiency of the enzyme lactase-phlorizin hydrolase (LPH). This can lead to digestive problems such as gas, bloating, diarrhea, abdominal cramping, and abdominal pain.
Fortunately, not all cheeses are equal when it comes to lactose content. Firm, aged cheeses like Parmesan, Swiss, and cheddar have lower lactose levels and may be tolerated by those with lactose intolerance in small amounts. Goat cheese, while still containing lactose, may also be better tolerated by some individuals due to the shorter fat molecules in goat's milk, which make it easier to digest.
For those with lactose intolerance who wish to include cheese in their diet, it is recommended to start with hard, aged cheeses that have lower lactose levels. Processed cheeses, such as American and deli Swiss, as well as fresh cheeses like mozzarella and ricotta, should be avoided as they are blended with lactose-heavy whey. If hard cheeses are well tolerated, one can gradually try younger cheeses like Wisconsin cheddar and Brie. Aged sheep or goat milk cheeses, like Spanish Manchego or Midnight Moon Gouda, may also be better tolerated by some with lactose intolerance.
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Nutritional value of cheese
Cheese is a nutrient-rich food that is a good source of calcium, protein, phosphorus, vitamin A, zinc, and riboflavin. It is also a source of probiotics, which can positively influence oral health by reducing cavities and encouraging remineralization of the teeth.
Cheese is a whole food, and whole foods are generally considered good for you, provided they are consumed in moderation. Cheese is calorie-dense and high in saturated fat, which has been linked to an elevated risk of heart disease. However, not all types of saturated fat are necessarily linked to heart disease, and one study found that consumption of full-fat cheese brought total cholesterol and LDL "bad" cholesterol to healthy levels. High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and inflammation.
Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. According to some studies, cheese and dairy products in general could protect teeth from cavities. High-calcium cheeses may also protect against obesity, high blood pressure, and type 2 diabetes.
Cheese is also high in salt, which can be an issue for people with high blood pressure. It is also low in fibre and contains lactose, which can cause digestive problems for people with lactose intolerance. However, some aged cheeses, such as Parmesan, Swiss, and cheddar, are low in lactose and can be consumed in small amounts by people with lactose intolerance.
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Frequently asked questions
Cheese fries are considered unhealthy due to their high content of calories, fat, saturated fat, trans fat, and sodium. However, consuming them occasionally and in moderate portions is unlikely to have a significant impact on your health.
Cheese fries are typically loaded with extra calories, unhealthy fats, and sodium. The cheese and oil used in their preparation contribute to their high-calorie and fat content.
To make cheese fries healthier, consider baking them in an oven with minimal olive or canola oil instead of deep-frying. You can also use an air fryer to prepare the fries with less oil. Additionally, watch your portion sizes and have cheese fries occasionally rather than regularly.
Yes, you can try baked potatoes with low-calorie toppings like salsa and green onions, or a slice of cheese if it fits your calorie budget. Air-fried vegetables like broccoli, cauliflower, and asparagus are also healthier alternatives that will leave you feeling fuller.
Eating cheese fries once a week or less is unlikely to have a noticeable impact on your health. However, consuming them more than twice a week may increase your risk of high blood pressure, diabetes, or obesity due to their high-fat and high-salt content.
