Randy Chandler
Cheese is a beloved food product consumed worldwide, but does it put on weight? Cheese is a dense food packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, and probiotics. While cheese is often stigmatized for its high-fat content, comprising about 60% saturated fat, it is not necessarily harmful. In fact, one study found that full-fat cheese consumption reduced total cholesterol and LDL bad cholesterol. Additionally, cheese with higher calcium content may protect against obesity, high blood pressure, and type 2 diabetes. However, cheese is calorie-dense, and mindless consumption can contribute to weight gain. Thus, cheese can impact weight positively or negatively, depending on how it is incorporated into one's diet.
| Characteristics | Values |
|---|---|
| Cheese is high in calories | Excess calorie intake can lead to weight gain |
| Cheese is high in fat | Saturated fats can elevate the risk of heart disease |
| Cheese is a good source of protein | Protein keeps you full for longer, preventing overeating |
| Cheese is a source of calcium | Calcium is necessary for life and can protect against obesity |
| Cheese contains probiotics | Probiotics support gut health |
| Cheese can be part of a healthy diet | In moderation, cheese can be consumed without weight gain |
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What You'll Learn
- Cheese is high in calories, fat and protein, which can lead to weight gain
- Cheese contains nutrients like calcium, which may protect against obesity
- Eating cheese in moderation can be part of a balanced diet
- Full-fat cheese may reduce total cholesterol and bad cholesterol
- Low-calorie, low-sugar, and partially-skimmed cheeses are available
Cheese is high in calories, fat and protein, which can lead to weight gain
Cheese is a versatile food that is widely enjoyed. It is used in a variety of dishes, from sandwiches to pizzas and salads. Cheese is a good source of protein, calcium, phosphorus, potassium, and vitamin B12, making it a valuable part of a balanced diet. However, cheese has also gained a reputation for being high in calories, fat, and protein, which can lead to weight gain if consumed in excess.
Cheese is indeed high in calories, and consuming too much can contribute to weight gain. A single slice of cheese can contain up to 110 calories, and when added to meals, these calories can quickly add up. For example, cheese is often added to sandwiches, pasta, or pizzas, increasing the overall calorie count of these dishes. Therefore, it is important to be mindful of portion sizes when including cheese in your diet. Experts recommend limiting cheese intake to one to two ounces or two fingers' worth to avoid excessive calorie consumption.
The high-fat content in cheese has also been a topic of concern for those watching their weight. Saturated fats make up about 60% of the fat in most cheeses. While saturated fats have been linked to an increased risk of heart disease, the impact may vary depending on the specific type of saturated fat. Some studies have shown that consuming full-fat cheese can lead to a reduction in total cholesterol and "bad" LDL cholesterol, bringing these levels into a healthier range. Additionally, individuals who regularly consume dairy have been found to have a reduced risk of cardiovascular disease, regardless of whether the dairy is full-fat or low-fat.
Protein, another essential nutrient found in cheese, plays a crucial role in weight management. Protein takes longer to digest than carbohydrates, keeping you feeling fuller for longer and helping to prevent overeating or unwanted snacking. Low-fat cottage cheese and part-skim mozzarella cheese are good sources of protein and can be incorporated into meals or snacks throughout the day. However, it is important to note that consuming too much protein-rich food, including cheese, can have the opposite effect and contribute to weight gain.
While cheese is high in calories, fat, and protein, it can be enjoyed as part of a balanced diet when consumed in moderation. The key to avoiding weight gain is to be mindful of portion sizes and not to overindulge in cheese, especially when combined with other protein-rich foods. Additionally, choosing lower-fat cheese options, such as partially skimmed cheeses like Emmental and Parmigiano Reggiano, can help reduce calorie intake while still enjoying the flavor and nutritional benefits of cheese.
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Cheese contains nutrients like calcium, which may protect against obesity
Cheese is a nutrient-dense food, offering protein, fat, calcium, phosphorus, potassium, vitamin B12, vitamin D, and other nutrients. It is one of the important foods for a balanced diet. However, it often gets a bad reputation for its high-fat and high-calorie content.
Cheese is a good source of calcium, a nutrient necessary for optimal bone health. Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, making up almost one-third of the daily recommended calcium intake for adults between the ages of 19 and 50. Other calcium-rich cheeses include blue cheese, Parmesan, and mozzarella.
Some studies have indicated that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. These studies suggest that specific nutrients in cheese, like calcium, may be protective against certain health conditions. For example, a 2024 study found that eating cheese in moderate amounts may reduce the risk of hypertension by improving lipid metabolism and reducing triglyceride levels.
In addition to calcium, other nutrients in cheese may also offer health benefits. For instance, fermented cheeses like Cheddar and Parmesan have been linked to higher bone mineral density and lower fracture risk. Cheese may also enhance dental health, as some studies have shown that eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities.
While cheese can be a nutritious part of a balanced diet, it's important to consider portion sizes and the type of cheese consumed. Some cheeses are high in sodium and saturated fats, which can increase the risk of certain health issues if consumed in excess. Therefore, it's recommended to choose low-fat dairy products, including cheese, to prevent cardiovascular disease. However, some studies suggest that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes. Overall, the impact of cheese on health is still debated, and it's essential to consider individual needs and preferences when including cheese in one's diet.
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Eating cheese in moderation can be part of a balanced diet
Cheese is a versatile food that can be incorporated into a variety of dishes, from sandwiches to salads. While it has gained a reputation for being unhealthy due to its high-fat content, cheese also offers several nutritional benefits and can be part of a balanced diet when consumed in moderation.
Firstly, cheese is a good source of protein, which stays in the stomach longer than carbohydrates, keeping you feeling fuller for extended periods. This can help prevent overeating or snacking, thereby supporting weight management. Additionally, cheese provides calcium, phosphorus, potassium, and vitamin B12. Calcium is essential for various bodily functions, including regulating vascular function, nerve transmission, muscle function, and hormone secretion. Hard cheeses tend to have higher calcium content than soft cheeses, with a 1-ounce serving of cheddar cheese contributing about one-third of the recommended daily calcium intake for adults.
Cheese also contains probiotics, which are beneficial bacteria that support gut health. Certain types of cheese, such as Swiss, cheddar, cottage cheese, Gouda, Edam, and Gruyère, contain probiotics that produce short-chain fatty acids. These fatty acids contribute to maintaining the acid-base balance, absorbing calcium and other minerals, and supporting the structure and function of the gut. Eating cheese fresh and uncooked maximizes these benefits, as heat can destroy the probiotics.
When incorporating cheese into your diet, it is essential to consider portion sizes and the overall balance of your meals. Cheese is calorie-dense, and consuming too much can contribute to weight gain. To include cheese in a balanced diet, consider adding an ounce or two to a salad or on top of a slice of toast. Opt for lower-fat options like low-fat cottage cheese or part-skim mozzarella, which provide protein without excessive calories.
Additionally, when eating protein-rich foods, it is advisable to skip the cheese to maintain a balanced meal. For example, instead of adding cheese to a burger or a turkey sandwich, opt for other nutritious toppings. If you're a cheese lover, you can also look for lower-sugar options, such as aged sheep or goat's milk cheeses, which have very low levels of lactose.
In summary, cheese can be part of a balanced diet when consumed in moderation. It offers nutritional benefits, including protein, calcium, and probiotics, but it is also calorie-dense. By being mindful of portion sizes and balancing your meals, you can enjoy cheese as part of a healthy and varied diet.
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Full-fat cheese may reduce total cholesterol and bad cholesterol
Cheese is a widely enjoyed food that is incorporated into many dishes. It is often associated with a negative impact on health due to its high-fat content. However, cheese provides important nutrients such as protein, calcium, phosphorus, potassium, vitamin B12, and vitamin D. It is also a good source of probiotics, which can support gut health and contribute to overall health.
While cheese can be part of a healthy and well-balanced diet, its impact on weight and cholesterol depends on the type of cheese and the amount consumed. Cheese is high in cholesterol and saturated fat, with saturated fats comprising about 60% of the fat in most cheeses. Excessive consumption of saturated fat can increase the risk of high LDL cholesterol, heart disease, and stroke. Therefore, it is generally recommended to opt for low-fat or fat-free cheeses, which have notably lower saturated fat and cholesterol content.
Interestingly, studies have found that consuming full-fat cheese may reduce total cholesterol and LDL "bad" cholesterol, bringing them into a healthy range. This finding suggests that not all saturated fats in cheese lead to an increased risk of heart disease. The study also highlights that fermented dairy products, including yogurt and cheese, seem to have the greatest benefits when consumed in moderate amounts.
It is important to note that the impact of cheese on weight can be both positive and negative. Cheese is rich in protein, which stays in the stomach longer and helps individuals feel fuller for extended periods, potentially reducing unwanted snacking or overeating. However, cheese is also calorie-dense, and mindless consumption or adding cheese to meals with other protein-rich foods can contribute to weight gain. Therefore, portion control is crucial when including cheese in one's diet.
In conclusion, while full-fat cheese may offer potential benefits in reducing total cholesterol and bad cholesterol, it is essential to consider the overall diet and health goals when deciding whether to include it. Cheese can be part of a healthy diet when consumed in moderation, and opting for low-fat or fat-free varieties can help reduce the intake of saturated fat and cholesterol. Additionally, individuals should be mindful of their portion sizes and overall dietary patterns to maintain a healthy weight and cholesterol level.
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Low-calorie, low-sugar, and partially-skimmed cheeses are available
Cheese is a staple food in many cultures and is widely enjoyed. It is rich in essential nutrients such as amino acids, protein, fatty acids, and vitamins and minerals. However, it often gets a bad reputation for its high-fat content.
Cheese can have both a positive and negative impact on your weight, depending on how you include it in your diet. While cheese is a great source of protein, which stays in your stomach longer and makes you feel fuller for longer, preventing overeating or snacking, it is also easy to consume too much cheese, which can lead to weight gain.
- Mozzarella is a soft cheese that is usually made from buffalo or cow's milk. It is relatively low in fat and calories, making it a healthier cheese option. Part-skim mozzarella has 70 calories per slice, while whole milk mozzarella has 85 calories per slice.
- Camembert is a soft cheese with a creamy texture and rich flavour. While it is higher in fat, its rich flavour allows for smaller portions, helping you to enjoy its taste without significantly increasing your calorie intake. It has around 85 calories per ounce.
- Ricotta is a much lower-calorie and lower-fat cheese than others. It is made from whey protein, which can significantly decrease cholesterol, including harmful LDL cholesterol.
- Cottage cheese is a low-calorie, high-protein cheese. A 4-ounce serving of nonfat and 1% cottage cheese provides about 80 calories, 12 to 14 grams of protein, and 0 to 0.7 grams of saturated fat.
- Feta is lower in calories than other cheeses, and is also very nutritious. 100g of feta provides 337mg of phosphorus, which is half of the daily recommendation for adults.
- Swiss cheese is a low-calorie cheese, as it only takes up 4% of a person's daily calorie allowance. It is relatively low in fat and sodium and is a good source of protein.
- Parmesan is a low-calorie cheese with only 70-80 calories per slice or stick. It is also a good source of phosphorus, magnesium, and vitamins A and B12.
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Frequently asked questions
Cheese can be both good and bad for your waistline depending on how you include it in your diet. While cheese is packed with nutrients like protein, calcium, and phosphorus, it is also high in fat and calories. Therefore, the calories in cheese can add up quickly, so it is important to watch your portion sizes.
To eat cheese without gaining weight, it is recommended to stick to low-fat cheeses such as cottage cheese, Emmental, and Parmigiano Reggiano. It is also suggested to avoid crackers and instead pair cheese with fruits.
Some low-calorie cheeses include cottage cheese and part-skim mozzarella cheese.
Yes, cheese has several health benefits. It is a good source of protein, calcium, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet. Cheese may also contain probiotics, which can support gut health and contribute to overall health.
Yes, cheese can be a healthy way to gain weight due to its high-fat and protein content. It is a popular choice among athletes and bodybuilders as it helps keep muscles lean and aids in post-workout recovery.
