Andy Montoya
Cheese is often considered unhealthy due to its high fat and salt content. However, it is a whole food packed with nutrients like calcium, protein, vitamins, and probiotics. While cheese may have benefits for oral health and bone development, it can also be high in calories and saturated fat, which may negatively impact cardiovascular health. Additionally, cheese is not suitable for everyone, as some may have lactose intolerance or milk allergies. Furthermore, the dairy industry's impact on climate change is a concern. Thus, while cheese offers nutritional benefits, moderation is essential, and it should be consumed as part of a balanced diet.
Is Cheese Bad for You?
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is packed with nutrients like protein, calcium, phosphorus, vitamins A, D, K, and zinc. |
| Weight Gain | Research suggests that cheese consumption is not associated with weight gain and may even be linked to weight loss. |
| Cardiovascular Health | While cheese contains saturated fat and cholesterol, studies indicate that dairy saturated fat is associated with lower rates of cardiovascular disease. |
| Dental Health | Cheese may help prevent cavities and strengthen tooth enamel. |
| Bone and Muscle Health | The calcium and protein content in cheese contributes to bone health and muscle building. |
| Inflammation | Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help reduce inflammation and potentially prevent heart disease and obesity. |
| Lactose Intolerance | Hard cheeses like Parmesan have lower lactose content, while soft cheeses are generally lower in sodium and calories. |
| Moderation | Excessive cheese consumption, especially with pro-inflammatory foods, may contribute to acne and other health issues. Moderation is key. |
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What You'll Learn
- Cheese is high in calories, fat, and salt
- It's also a good source of calcium, protein, and vitamins
- Cheese may be contaminated with listeria, especially soft cheeses
- Cheese has a high environmental impact due to dairy production
- It may be unsuitable for people with high blood pressure or lactose intolerance
Cheese is high in calories, fat, and salt
Cheese is often considered unhealthy due to its high-calorie, fat, and salt content. It is a calorie-dense food, providing about 100 calories per ounce, depending on the variety. Cheese is also high in saturated fat, which has been linked to an elevated risk of heart disease. 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.
Cheese is also a good source of calcium, a mineral essential for bone development and maintenance, as well as blood circulation and muscle and nerve function. A 1-ounce serving of Cheddar cheese provides about 200 mg of calcium, while softer cheeses like Brie contain less, with 52 mg per ounce. Calcium recommendations are often overstated, and while the current recommendation for adults aged 19-50 is 1000 mg of calcium daily, 600 mg is likely sufficient for most people.
In addition to calcium, cheese contains other important nutrients such as protein, phosphorus, vitamins A and B12, zinc, and riboflavin. It also contains probiotics, which can aid in mental and physical health and support oral health by reducing cavities and promoting tooth remineralization.
While cheese can be a nutritious food, it is important to consider its environmental impact. Dairy production contributes significantly to greenhouse gas emissions and land use, and overconsumption can have negative consequences for the environment. Therefore, moderation is key when it comes to cheese consumption, both for health and sustainability.
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It's also a good source of calcium, protein, and vitamins
Cheese is often regarded as a fattening, heart-imperiling food, but research suggests that this reputation is undeserved. For example, a 2012 study of 5,209 US adults found that saturated fat from meat was associated with higher rates of cardiovascular disease, while saturated fat from dairy was associated with lower rates. Two meta-analyses of cohort studies with large subject pools also concluded that cheese consumption was correlated with a lower risk of cardiovascular issues.
Cheese is a good source of calcium, protein, and vitamins, and can serve a healthy purpose in one's diet. One ounce of hard cheese contains 80 mg of calcium, and cheese is also a great source of vitamin A and B12, along with zinc, phosphorus, and riboflavin.
In addition, cheese is a whole food, which means it is generally good for you, as long as you don't eat too much of it. It is also a good snack, especially if you are active, as it is high in calories and contains a lot of electrolytes, primarily sodium and calcium.
Fermented dairy products, such as yogurt and cheese, have been found to have a positive effect on cardiovascular health. In a 2015 Danish study, children with an above-average dairy intake were more likely to be cavity-free after 3 years than those with a below-average intake. However, it is important to note that 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 may be contaminated with listeria, especially soft cheeses
Cheese is a whole food that contains many important nutrients, including calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in calories, saturated fat, and salt, which can be problematic for people with high blood pressure or lactose intolerance.
One of the risks associated with eating cheese is contamination with listeria, especially in soft cheeses and blue-veined cheeses made with unpasteurized or "raw" milk. Listeria is a type of bacteria that can cause serious illness, including fever, muscle aches, nausea, and diarrhoea. The bacteria can be found in soil, water, and some animals, and it can contaminate food products, especially those that are unpasteurized.
The Centers for Disease Control and Prevention (CDC) recommends avoiding soft cheeses unless the label clearly states that the product was made with pasteurized milk. This is because the pasteurization process kills harmful bacteria like listeria, making the cheese safer to consume. However, it's important to note that even pasteurized cheeses can become contaminated if they are not handled or stored properly.
The risk of listeria contamination is higher in soft cheeses because they have a higher moisture content, which creates an ideal environment for bacterial growth. Harder cheeses, on the other hand, tend to have a lower moisture content and are therefore less susceptible to bacterial growth.
To reduce the risk of listeria contamination, it is important to read the labels on cheese products and choose those made with pasteurized milk. Additionally, it is crucial to practice safe food handling and storage procedures, such as keeping the cheese refrigerated and consuming it within the recommended time frame.
In conclusion, while cheese can be a nutritious and tasty addition to a meal, it is important to be aware of the potential risks associated with contamination, especially with listeria in soft cheeses. By choosing pasteurized cheeses and practicing safe food handling, consumers can reduce their risk of illness and enjoy cheese as part of a balanced diet.
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Cheese has a high environmental impact due to dairy production
Cheese is often considered unhealthy due to its high-fat content. However, it is a whole food, packed with nutrients like calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation. Nevertheless, cheese is high in calories, saturated fat, and salt, which can be problematic for individuals with high blood pressure or lactose intolerance.
While cheese has nutritional benefits, its production has a significant environmental impact. Dairy production, including cheese, has a large effect on greenhouse gas emissions and land use. An analysis by the EAT-Lancet Commission on healthy and sustainable food systems found that increasing global dairy production to two servings per day would make limiting severe climate change challenging. This is partly due to the resources required for dairy farming, such as water and land, and the emissions associated with cattle farming.
Additionally, the strong promotion of cheese by organizations like the USDA has likely contributed to increased consumption. The Dairy Production Stabilization Act of 1983 implemented a small tax on dairy sales, with funds going to the USDA to promote dairy sales, creating a conflict of interest. This promotion of cheese, along with reduced red meat consumption due to health, animal welfare, and climate change concerns, has likely led to increased cheese consumption.
The environmental impact of dairy production, including cheese, is a significant concern. While cheese provides nutritional benefits, its production contributes to greenhouse gas emissions and land use, impacting climate change. Therefore, while cheese can be a part of a healthy diet, it is essential to consider its environmental implications and consume it in moderation.
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It may be unsuitable for people with high blood pressure or lactose intolerance
While cheese has a reputation for being unhealthy, a growing body of research suggests that this is not the case. However, there are some exceptions to this, and cheese may be unsuitable for certain individuals. For instance, those with high blood pressure should be cautious about consuming cheese due to its high saturated fat and sodium content. While saturated fat from meat has been associated with higher rates of cardiovascular disease, saturated fat from dairy has been linked to lower rates. Nevertheless, diets high in saturated fat and sodium have been implicated in heart disease, diabetes, and high blood pressure. Therefore, moderation is key when it comes to cheese consumption, with a recommended limit of 1-2 servings per day (50-80g).
Lactose intolerance is another factor that may influence an individual's ability to consume cheese. Lactose is removed during the ripening process, so harder cheeses like Parmesan contain less lactose and may be better tolerated by those with lactose intolerance. On the other hand, fresh, soft cheeses tend to have higher lactose content and can be problematic for those with lactose intolerance.
In addition to lactose intolerance, some people may have sensitivities to other components of cheese, such as animal rennet, which is found in popular cheeses like Parmesan, Grana Padano, and Gorgonzola. Animal rennet is a mixture of enzymes extracted from a calf's stomach lining, and it helps break down casein proteins in milk, causing it to curdle. For those who wish to avoid animal rennet, there are alternative cheeses like paneer and cottage cheese, which are typically made using vegetable-based acids like lemon juice or vinegar.
While cheese can be a nutritious and tasty addition to one's diet, it is important to be mindful of individual health considerations. For those with high blood pressure or lactose intolerance, the consumption of cheese may need to be monitored or limited.
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Frequently asked questions
Cheese has a reputation for being unhealthy, but this is mostly undeserved. While cheese is high in saturated fat and sodium, which can lead to high cholesterol and heart disease, it is also packed with nutrients like protein, calcium, phosphorus, vitamin A, vitamin K2, and zinc. Cheese also contains probiotics, which are good for gut and mental health. The key is moderation—no more than 1-2 servings of cheese per day (50-80g) is recommended.
Cheese is not associated with weight gain. A 2011 study found that eating more or less cheese had no effect on weight. A 2018 analysis showed a mild inverse relationship between cheese consumption and body mass, meaning eating cheese was associated with weight loss.
Cheese can help keep you from getting cavities in your teeth. Some studies have shown that cheese also strengthens the enamel of your teeth.
Cheese is a dairy product, so it is not suitable for vegans or those who are lactose intolerant. Alternatives to cheese include vegan cheese made from soy, almonds, or cashews, or fat-free cheese.
