Randy Chandler
Cheese is a beloved food for many, but is it good or bad for your health? Cheese is a whole food, which are generally good for you, as long as you don't eat too much of one thing. Cheese is a good source of calcium, fat, and protein, and it contains vitamins A and B12, zinc, phosphorus, and riboflavin. It may also contain probiotics, which can support gut health. However, cheese is high in calories, saturated fat, and salt, and it can be contaminated with listeria if it's made with unpasteurized milk. Some people also avoid cheese due to lactose intolerance or milk allergies. Processed cheese products, in particular, are considered unhealthy due to their high sodium, unhealthy fats, and additives. Additionally, the dairy industry has a significant impact on climate change. So, while cheese can be a part of a healthy diet, moderation and informed choices are key.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a whole food and a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, riboflavin, and probiotics. |
| High-fat content | Cheese is high in fat, including saturated fat, which may elevate the risk of heart disease. |
| High-calorie content | Cheese is calorie-dense, with about 100 calories per ounce. |
| High sodium | Some cheeses, like feta and blue cheese, are high in sodium. |
| Lactose intolerance | Cheese contains lactose, which can cause digestive problems for lactose intolerant people. Aged and firm cheeses, like Parmesan, Swiss, and cheddar, are generally lower in lactose. |
| Contamination | Soft cheeses and blue-veined cheeses can be contaminated with listeria if made with unpasteurized milk. |
| Probiotics | Some cheeses, like Swiss, cheddar, cottage cheese, Gouda, Edam, and Gruyère, contain probiotics, which can benefit gut health. |
| Omega-3 | Grass-fed cheese may provide a healthier balance of omega-3 fatty acids, which are important for heart and metabolic health. |
| Environmental impact | Dairy production has a significant impact on greenhouse gas emissions and land use. |
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What You'll Learn
- Cheese is a whole food, rich in calcium, fat, protein, vitamins and minerals
- Cheese is high in calories, saturated fat and salt
- Some cheeses are contaminated with listeria, especially if made with raw milk
- Cheese is unsuitable for those with lactose intolerance or milk allergies
- Cheese is better for you than processed cheese products
Cheese is a whole food, rich in calcium, fat, protein, vitamins and minerals
Cheese is often considered unhealthy due to its high-fat content. However, it is a whole food, packed with calcium, fat, protein, vitamins, and minerals.
Firstly, cheese is a rich source of calcium, which is essential for bone development and maintaining healthy bones. It also plays a role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, with hard cheeses like Cheddar containing more calcium than softer varieties. For instance, a 1-ounce serving of Cheddar cheese provides about 200 mg of calcium, contributing to almost one-third of the daily recommended intake for adults.
Secondly, cheese is a good source of protein, including the whey protein found in many muscle-building supplements. Protein is crucial for muscle development and strength.
Thirdly, cheese contains various vitamins, including vitamins A, B12, D, K, and K2. Vitamin A is important for overall health, while vitamin B12 contributes to bone health. Vitamin D helps with calcium absorption, and vitamin K is vital for heart health, preventing calcium buildup in arteries and veins, thereby reducing the risk of heart disease. Vitamin K2, found in animal-based foods like cheese, is more easily absorbed than vitamin K1 from plant sources.
Additionally, cheese provides minerals such as zinc, phosphorus, and riboflavin. The presence of probiotics and other components in cheese may also positively impact oral health, reducing the risk of cavities.
While cheese offers these nutritional benefits, it is important to consume it in moderation as part of a balanced diet. Cheese is high in calories and saturated fat, and it can be high in sodium, depending on the variety. For those with lactose intolerance or milk allergies, cheese may be better tolerated than milk due to its lower lactose content, although certain types of cheese should still be avoided.
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Cheese is high in calories, saturated fat and salt
Cheese is a whole food, which is generally considered good for you, as long as you don't eat too much of it. However, cheese is high in calories, with about 100 calories per ounce, depending on the variety. For example, a 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements, but it also provides about 100 calories. A generous handful of grated cheddar, weighing about 50g, adds 230 calories, which is more than 10% of your daily requirement.
Cheese is also high in saturated fat, which makes up about 60% of the fat in most cheeses. While saturated fats have been linked to an elevated risk of heart disease, this cannot be generalised, as there are different types of saturated fats. For instance, 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 and heart disease, and may reduce inflammation.
Some cheeses are also high in salt, such as feta, which is traditionally packaged in brine to preserve freshness. Goat's cheese also contains about 26g of fat per 100g, which is similar to brie and edam, and about as much salt as camembert.
The nutritional content of cheese varies depending on the type and brand. Cottage cheese and other fresh cheeses with high water content have higher percentages of lactose, a sugar that people with lactose intolerance cannot digest. However, aged cheeses like parmesan, Swiss, and cheddar are low in lactose and may be tolerated by lactose-intolerant individuals in small amounts.
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Some cheeses are contaminated with listeria, especially if made with raw milk
Cheese is a whole food, which is generally considered good for health. It is a great source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, cheese is often considered unhealthy due to its high-fat content, especially saturated fat, which has been linked to an elevated risk of heart disease. Cheese is also high in calories, with about 100 calories per ounce, depending on the variety. For example, a 1-ounce serving of cheddar has about 200 mg of calcium, while Brie has only 52 mg.
Despite the nutritional benefits of cheese, it can sometimes be contaminated with bacteria such as Listeria monocytogenes, especially if made with raw (unpasteurized) milk. Soft cheeses, which are high in moisture, are more likely to be contaminated than hard cheeses. Outbreaks of Listeria infection have been linked to various soft cheeses, including queso fresco, brie, and blue-veined cheeses. Raw milk and products made from it, such as cheese, yogurt, and ice cream, can be contaminated with Listeria and other harmful germs. Listeria infection can cause a serious illness called listeriosis, with symptoms including fever, muscle aches, nausea, and diarrhea.
The risk of Listeria contamination in cheese made with raw milk is higher because the bacteria can survive and grow in certain cheeses. Queso fresco-type cheeses, for example, are fresh and soft, and they do not undergo a significant aging process that could kill the Listeria bacteria. Instead, their high-moisture, low-acidity nature supports the growth of Listeria.
To reduce the risk of Listeria infection, the CDC recommends avoiding soft cheeses unless the label clearly states that pasteurized milk was used. Pasteurized milk offers the same nutritional benefits as raw milk without the risk of foodborne illness. Good farming practices can reduce the risk of contamination in raw milk, but they cannot guarantee its safety.
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Cheese is unsuitable for those with lactose intolerance or milk allergies
Cheese is a whole food, and whole foods are generally considered good for health. Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It also contains probiotics, which can positively influence oral health and the types of bacteria in saliva. Some studies have also shown that cheese can help prevent obesity, high blood pressure, and type 2 diabetes.
However, cheese is unsuitable for those with lactose intolerance or milk allergies. Cheese contains lactose, a sugar that people with lactose intolerance cannot digest due to their body's lack of the enzyme that breaks it down. As a result, consuming lactose can lead to digestive issues such as gas, bloating, and diarrhea. However, it is worth noting that many firm, aged cheeses like Parmesan, Swiss, and cheddar are low in lactose and may be tolerated in small amounts by those with lactose intolerance.
Goat's cheese is often considered a better option for those with lactose intolerance, as it typically has lower lactose content than soft cheeses made from cow's milk. Additionally, some people with lactose intolerance may use lactase pills or drops to prevent symptoms, but it is advisable to consult a doctor before trying these supplements.
While cheese has nutritional benefits, it is also high in calories and saturated fat. Therefore, it is important to be mindful of portion sizes and not to overindulge, especially for those watching their weight or with heart disease concerns. Furthermore, cheese production has environmental implications, contributing to greenhouse gas emissions and land use, which are important considerations in the context of climate change.
In conclusion, while cheese offers various nutritional benefits, it may be unsuitable for those with lactose intolerance or milk allergies, and its consumption should be balanced with its potential health and environmental impacts.
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Cheese is better for you than processed cheese products
Cheese is often criticised for its high-fat content, but it also has many health benefits. Cheese is a whole food, and whole foods are generally good for you, as long as you don't eat too much of them. 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.
Some cheeses, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, may contain probiotics, which can keep the gut healthy by producing short-chain fatty acids. Eating cheese may also benefit your oral health by reducing cavities, inhibiting demineralisation of the teeth, and encouraging remineralisation.
While cheese does have health benefits, it is important to be mindful of portion sizes, as it is easy to consume too much. Cheese is also high in calories and saturated fat, which can contribute to obesity and high cholesterol if consumed in excess.
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Frequently asked questions
Real cheese has nutritional value, including calcium, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in calories, saturated fat, and salt. Therefore, while it is not inherently bad for you, it should be consumed in moderation as part of a balanced diet.
Soft cheeses and blue-veined cheeses can become contaminated with listeria if made with unpasteurized milk. Eating contaminated cheese can cause illness. Additionally, cheese is high in lactose, so people with lactose intolerance should opt for aged, firm cheeses in small amounts.
Cheese contains probiotics, which can positively influence the types of bacteria and pH in saliva, reducing cavities and promoting oral health. Cheese also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
Yes, dairy production has a significant impact on greenhouse gas emissions and land use. Therefore, while real cheese can be part of a healthy diet, it is important to consider the environmental implications of overconsumption.
