Patrick Oconnell
Despite its reputation for being unhealthy, cheese is packed with nutrients like protein, calcium, phosphorus, vitamins A and B12, zinc, riboflavin, and probiotics. Eating cheese may also benefit your oral health and create an alkaline environment in the mouth, reducing cavities and encouraging remineralization. While cheese is high in calories, saturated fat, and salt, eating it in moderation is generally considered healthy. In fact, a daily serving of cheese may lower the risk of heart disease, stroke, and death from cardiovascular disease. So, the next time you're feeling sheepish about reaching for that manchego, remember that cheese can be a nutritious and delicious part of a balanced diet!
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a whole food, packed with nutrients like protein, calcium, phosphorus, vitamins A and B12, zinc, riboflavin, and fat. |
| Health benefits | Cheese consumption is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. |
| Drawbacks | Cheese is high in calories, saturated fat, and sodium, which can be problematic for people with high blood pressure or heart disease. It is also low in fiber and contains lactose, making it unsuitable for lactose-intolerant individuals. |
| Recommended intake | A balanced diet can include occasional cheese snacking or sprinkling over salads or vegetables. The standard portion size is 30g, providing about 100 calories and seven percent of daily calories. |
| Dairy-free alternatives | Dairy-free or plant-based "cheeses" often contain coconut oil, which is high in saturated fat, and may lack the protein and nutrients found in dairy cheese. |
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What You'll Learn
- Cheese is a whole food packed with nutrients like protein, calcium and phosphorus
- Eating cheese can lower the risk of heart disease, stroke, and death from cardiovascular disease
- Cheese is high in calories, saturated fat, salt and contains no fibre
- Cheese may benefit your oral health by reducing cavities and inhibiting demineralisation of the teeth
- Dairy fat eaten in the form of cheese affects blood lipids differently compared to other matrices
Cheese is a whole food packed with nutrients like protein, calcium and phosphorus
Cheese is a whole food packed with nutrients like protein, calcium, and phosphorus. It is a great source of calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily requirements. Cheese also contains a small amount of vitamin D, which helps us absorb calcium from food. In addition to calcium and protein, cheese contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin.
While cheese is a good source of nutrients, it is also high in calories, saturated fat, and sodium. Depending on the variety, cheese provides about 100 calories per ounce, with some cheeses containing slightly less saturated fat than others. For example, mozzarella and goat cheese have about 4 grams of saturated fat per ounce, while Swiss, provolone, or cheddar have around 5 grams. Eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, a daily serving of cheese may be good for your heart, as it is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
Overall, cheese can be a part of a balanced diet, but it should be consumed in moderation and paired with healthy foods like whole-grain crackers or salad. It is important to watch your portion size and be mindful of how much cheese you are adding to your dishes.
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Eating cheese can lower the risk of heart disease, stroke, and death from cardiovascular disease
There is evidence to suggest that eating cheese can lower the risk of heart disease, stroke, and death from cardiovascular disease. A daily serving of cheese, averaging about 1.5 ounces, has been linked to a reduced likelihood of these conditions. This is good news for cheese lovers, but it's important to remember that cheese is often high in saturated fat and sodium, which can negatively impact heart health. Therefore, it should be consumed in moderation and paired with healthy foods like whole-grain crackers or salad.
Cheese is a dairy product that contains nutrients like protein, calcium, and phosphorus. The fermentation process used in cheese production may contribute to its potential cardiovascular benefits. Some research suggests that the beneficial microbes involved in fermentation break down milk proteins and create compounds that can counteract the negative effects of sodium and saturated fat found in cheese. Additionally, the same fermentation process reduces lactose, making cheese more digestible for those with lactose sensitivity.
While cheese consumption has been climbing, reaching 42 pounds per person per year in recent times, it's important to be mindful of the type and amount of cheese we consume. Different varieties of cheese have varying levels of saturated fat, with some having slightly less than others. For example, mozzarella and goat cheese have about 4 grams of saturated fat per ounce, while Swiss, provolone, or cheddar contain around 5 grams. However, the specific type of cheese may not be as important as the overall serving size.
Recent studies have challenged the intuitive association between full-fat dairy products, like cheese, and the elevated risk of cardiovascular diseases due to their high saturated fatty acids content. Notably, a meta-analysis of 12 prospective cohort studies found no significant increase in cardiovascular diseases when comparing high and low intake of saturated fat. Additionally, a review of data from nearly 148,000 adults across 21 countries showed that a diet rich in fruits, vegetables, nuts, legumes, fish, and dairy (including whole-fat dairy) was linked to lower CVD and mortality rates globally.
In conclusion, while eating cheese in moderation can have potential benefits for cardiovascular health, it is essential to consider individual responses to dietary fats and cholesterol levels. For those concerned about their cholesterol, the American Heart Association recommends a dietary pattern with 5% to 6% of calories from saturated fat. Consulting a healthcare professional for personalized advice is always advisable.
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Cheese is high in calories, saturated fat, salt and contains no fibre
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For example, a generous handful of cheddar, weighing 50g, adds 230 calories to your meal, which is more than 10% of your daily requirement. A 30g portion of cheese, the standard in the UK, provides seven per cent of your daily calories. Therefore, it is recommended to watch your portion sizes, as it is easy to consume too much.
Cheese is high in fat, including saturated fat, which some experts advise limiting in one's diet. However, not all experts agree, and there is research to suggest that dairy fat, when consumed in the form of cheese, may have a different effect on blood lipids compared to when the same constituents are eaten in different matrices. Furthermore, a study of older adults found that long-term exposure to dairy fats was not associated with an increased risk of death or death from cardiovascular disease.
Cheese is also high in sodium, which can be problematic for people with high blood pressure. In fact, a portion of cheddar can contain more salt than a packet of crisps. In addition, cheese contains no fibre, and a diet with very high amounts of dairy can be low in fibre.
Despite these concerns, cheese is a whole food, which is generally considered healthy in moderation. It is packed with nutrients like protein, calcium, phosphorus, vitamin A, vitamin B12, zinc, and riboflavin. It is also a good source of vitamin D, which helps the body absorb calcium. Therefore, cheese can serve a healthy purpose in one's diet when consumed in moderation and paired with healthy foods like whole-grain crackers or salad.
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Cheese may benefit your oral health by reducing cavities and inhibiting demineralisation of the teeth
Cheese is packed with nutrients like protein, calcium, and phosphorus, which can serve a healthy purpose in one's diet. Incorporating cheese into your diet is an easy way to support the long-term health of your teeth and gums.
Secondly, the high calcium and phosphorus content in cheese seems to be another factor in its cariostatic mechanism. During mastication, calcium and phosphorus are released from cheese, and enamel hardness may increase due to the increased calcium and phosphate concentration in plaque. The alkaline nature of saliva, triggered by cheese, also buffers the acids formed in plaque.
Thirdly, the proteins and fats in cheese may interfere with plaque's ability to adhere to tooth surfaces. This results in reduced dental plaque, which is a sticky film of bacteria that can lead to cavities and gum disease if not properly removed.
Finally, some studies have shown that chewing cheese may reduce the levels of cariogenic bacteria. This may be due to the reduced incidence of cavities as conditions within a carious lesion tend to promote the growth of these organisms.
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Dairy fat eaten in the form of cheese affects blood lipids differently compared to other matrices
Cheese has long been considered unhealthy due to its high saturated fat and sodium content. However, recent studies have shown that dairy fat eaten in the form of cheese may have a different impact on blood lipids compared to the same constituents consumed in other matrices, such as butter.
A 2018 randomized controlled trial investigated the impact of dairy fat consumption within different food matrices on metabolic health. The study involved 164 volunteers aged 50 years and older who consumed approximately 40 grams of dairy fat daily for six weeks. The dairy fat was provided in one of four treatments: full-fat Irish cheddar cheese, reduced-fat Irish cheddar cheese with butter, butter with calcium caseinate powder and a calcium supplement, or full-fat Irish cheddar cheese for six weeks. The results indicated that consuming dairy fat in the form of cheese resulted in significantly lower total cholesterol levels compared to consuming the same amount of fat from butter.
Another study by Nestel et al. (2005) found that dairy fat in cheese raises LDL cholesterol less than that in butter in mildly hypercholesterolemic subjects. Additionally, a pooled analysis of seven RCTs showed that consuming an average of 135 grams of cheese per day for at least 14 days resulted in reduced fasting total cholesterol, LDL-C, and HDL-C concentrations compared to consuming approximately 52 grams of butter per day.
These findings suggest that the matrix of cheese, which includes calcium, casein proteins, and other nutrients, may play a crucial role in modulating the impact of dairy fat on blood lipids. While more research is needed to fully understand the underlying mechanisms, these studies indicate that consuming dairy fat in the form of cheese may have different metabolic effects compared to consuming the same amount of fat from other sources.
Furthermore, some studies have found potential health benefits associated with cheese consumption. For example, a 2023 review in Advances in Nutrition found that consuming an average of 1.5 ounces of cheese per day was linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Additionally, observational studies have suggested that cheese consumption may be associated with a reduced risk of diabetes. While cheese should still be consumed in moderation as part of a balanced diet, these findings challenge the notion that cheese is inherently unhealthy and highlight the importance of considering the complex interactions between nutrients in different food matrices.
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Frequently asked questions
Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Studies have indicated that eating cheese may protect against obesity, high blood pressure, and type 2 diabetes. Eating cheese may also benefit your oral health by creating an alkaline environment in the mouth, reducing cavities, and encouraging remineralization.
While cheese is high in saturated fat and sodium, which are generally advised to be limited by people with heart disease, a daily serving of cheese may be good for your heart. Studies have found that eating cheese in moderation (around 1.5 ounces per day) is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
It's difficult to say as there is limited research comparing different varieties. However, hard cheeses like Parmesan and Romano tend to have more calcium than soft cheeses. Some cheeses, like mozzarella and goat cheese, have slightly less saturated fat than others.
For most people, a balanced diet can include cheese. It is recommended to have a moderate intake, such as three servings of cheese per week. Eating too much of any one food is not recommended.
Cheese contains lactose, a sugar that individuals with lactose intolerance cannot digest. However, lactose-intolerant people can usually tolerate small amounts of cheese, and some dairy foods with low lactose levels are typically well-tolerated.
