Patrick Oconnell
Cheese is often associated with being unhealthy due to its high-fat content, particularly saturated fat, which has been linked to an increased risk of cardiovascular disease and diabetes. However, not all saturated fats are equal, and some cheeses contain healthy fats like conjugated linoleic acid (CLA), which may offer protection against obesity and heart disease. Furthermore, cheese is a good source of calcium and protein, and certain types like Swiss, Cheddar, and cottage cheese may contain probiotics that promote gut health. While cheese can be part of a healthy diet when consumed in moderation, it is important to consider individual health conditions, dietary needs, and the type and amount of cheese consumed.
Does cheese have any bad fats?
| Characteristics | Values |
|---|---|
| High in saturated fat | Yes |
| High in salt | Yes |
| Low in fiber | Yes |
| High in calcium | Yes |
| High in protein | Yes |
| High in probiotics | Yes |
| High in calories | Yes |
| High in cholesterol | No |
| High in lactose | Yes |
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What You'll Learn
- Cheese is a good source of protein and calcium
- Some cheeses contain probiotics, which are good for gut health
- High intake of saturated fat can increase the risk of diabetes, obesity and cardiovascular problems
- Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids
- Salt content in cheese can be an issue for people with high blood pressure
Cheese is a good source of protein and calcium
Cheese is often associated with being unhealthy due to its high-fat content. However, cheese is a good source of protein and calcium, which are essential for a healthy diet.
Protein is necessary for cell building and repair in the body. The amount of protein recommended for each person depends on their age, size, and activity level. For example, one ounce (28 grams) of cheddar cheese offers 6.6 grams of protein.
On the other hand, calcium is well-known for its role in bone development and maintaining healthy bones. It also plays a crucial role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, and hard cheeses tend to have higher calcium content than soft cheeses. For instance, a 1-ounce serving of Cheddar cheese provides about 200 mg of calcium, contributing to almost one-third of the daily recommended calcium intake for adults.
In addition to protein and calcium, cheese may also provide other health benefits. Certain types of cheese, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, contain probiotics, which are beneficial bacteria that support gut health and maintain a healthy balance of bacteria in the gut and saliva. Furthermore, some studies suggest that cheese may have a positive impact on cardiovascular health, with one study finding that full-fat dairy products had anti-inflammatory properties and reduced total cholesterol and "bad" LDL cholesterol levels.
While cheese is a good source of protein and calcium, it is important to consume it in moderation as part of a balanced diet. Cheese can be high in saturated fat and sodium, which can contribute to increased health risks if consumed in excess. Harder cheeses, such as cheddar, Swiss, and Parmesan, tend to have higher concentrations of calcium and protein but also higher amounts of sodium and saturated fat. Therefore, it is recommended to be mindful of portion sizes and choose lower-fat or reduced-sodium cheese options when possible.
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Some cheeses contain probiotics, which are good for gut health
Cheese is often associated with being high in fat, including saturated fat. However, not all saturated fats are necessarily bad for heart health, and some cheeses contain probiotics, which are beneficial for gut health.
Cheese is a good source of protein and calcium. 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. According to some studies, cheese and dairy products can protect teeth from cavities.
While cheese has its benefits, it is important to consume it in moderation, especially for those with high cholesterol or blood pressure. Cheese is also high in sodium, which can be an issue for people with high blood pressure. Additionally, cheese contains lactose, which can cause digestive problems for lactose-intolerant individuals.
Some cheeses, including Swiss, cheddar, mozzarella, Gouda, cottage cheese, Edam, and Gruyère, are good sources of probiotics. Probiotics are beneficial bacteria that support gut health by producing short-chain fatty acids, which help maintain the acid-base balance and absorb essential minerals like calcium, iron, and magnesium. Eating cheese fresh and uncooked is ideal, as heat can destroy probiotics.
In summary, while cheese may have a reputation for its high-fat content, it also offers various benefits, including probiotics in certain types of cheeses, which promote gut health. As with any food, moderation is key, and individuals with specific health conditions or dietary restrictions should consult a registered dietitian for personalized advice.
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High intake of saturated fat can increase the risk of diabetes, obesity and cardiovascular problems
Cheese is often associated with a high-fat content, and it is true that cheese is high in saturated fat. Saturated fats make up about 60% of the fat in most cheeses. However, not all saturated fats are equal, and not all of them will lead to a heightened risk of heart disease. For example, full-fat cheese has been shown to reduce total cholesterol and LDL "bad" cholesterol, bringing them into a healthy range.
Fermented dairy products, such as cheese and yoghurt, have been shown to have a positive effect on cardiovascular health. In fact, individuals who regularly consume dairy have a reduced risk of cardiovascular disease. Furthermore, some studies have indicated that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes.
However, some experts advise limiting the intake of saturated fat, as it has been linked to an increased risk of diabetes, obesity, and cardiovascular problems. The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of daily total calories. For someone following an 1800-calorie diet, this means consuming less than 20 grams of saturated fat per day.
Cheese is also a good source of calcium and protein, and some types of cheese contain probiotics, which can improve gut health and protect against disease. The presence of probiotics and other components in cheese may also positively influence the types of bacteria and pH in saliva, which can be beneficial for oral health.
Overall, cheese can be part of a healthy diet when consumed in moderation, and the health effects depend on the individual and the type and amount of cheese consumed.
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Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids
Cheese is often associated with high-fat content, particularly saturated fat, which can increase the risk of cardiovascular problems, obesity, and diabetes. However, not all saturated fats are equal, and some types of cheese contain healthier fats than others. This is where grass-fed cheese comes into the picture.
Grass-fed cheese is made from the milk of cows that feed on grass exclusively. This type of cheese may offer a healthier balance of omega-6 and omega-3 fatty acids compared to conventional dairy products. Omega-3 fats are essential for maintaining heart and metabolic health. While grass-fed cheese tends to be more expensive, its higher omega-3 content may be a compelling reason for some consumers to choose it over regular cheese. However, more research is needed to confirm if the difference in nutrient content between grass-fed and conventional cheese is significant enough to impact the average diet.
Cheddar cheese sourced from 100% grass-fed cows has been found to contain twice as much conjugated linoleic acid (CLA) as regular cheddar. CLA is a type of healthy fat that may help prevent obesity, reduce inflammation, and lower the risk of heart disease. However, it's unclear if switching to grass-fed cheese would provide significant nutritional benefits in a typical US diet.
In addition to its potential benefits in terms of fat content, grass-fed cheese may also offer advantages in terms of calcium content. Harder cheeses, such as cheddar, tend to have higher calcium levels than softer varieties. Calcium is crucial for bone development and health, as well as blood circulation and muscle and nerve function. Therefore, consuming cheese with higher calcium content may provide additional health benefits.
While grass-fed cheese may offer a healthier balance of fatty acids and higher levels of beneficial nutrients, it's important to remember that cheese, in general, should be consumed in moderation as part of a balanced diet. Excessive intake of cheese, especially varieties high in sodium and saturated fat, can contribute to high cholesterol and blood pressure, increasing the risk of cardiovascular disease.
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Salt content in cheese can be an issue for people with high blood pressure
Cheese is a great source of protein and calcium. However, it is often high in saturated fat and salt. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease (CVD).
The standard portion size in the UK is 30g (about the size of a small matchbox or two-and-a-half dominoes). A 30g portion of cheese provides seven per cent of an adult's daily calories. There can be more salt in a portion of cheddar than in a packet of crisps. Some types of Roquefort, halloumi, and feta are saltier than seawater.
If you have high blood pressure, it is advisable to limit your intake of salt and sodium. This means that you should also be mindful of your cheese consumption. While cheese can be part of a healthy diet, it is important to consume it in moderation.
Some cheeses are higher in salt than others. Harder cheeses, such as cheddar, Swiss, and Parmesan, tend to have higher levels of sodium and saturated fat. Blue cheeses like Roquefort, Gorgonzola, and Stilton are also relatively high in sodium and saturated fat. Fresh, soft cheeses, on the other hand, are usually lower in sodium and calories per gram.
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Frequently asked questions
Cheese is high in saturated fat, which some experts advise limiting. However, not all saturated fats are harmful, and cheese contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease.
Harder cheeses like cheddar, Swiss, and Parmesan tend to have higher concentrations of saturated fat. Blue cheese is also relatively high in saturated fat.
Fresh, soft cheeses like cottage cheese, mozzarella, and ricotta are lower in fat than harder cheeses. You can also buy reduced-fat versions of some hard cheeses.
