Randy Chandler
Cheese is often associated with being unhealthy. However, research suggests that cheese does not deserve its reputation as a fattening, heart-imperiling food. Long-term cohort studies have found that cheese consumption is not associated with weight gain and is not significantly associated with markers of heart disease. Cheese is packed with nutrients like protein, calcium, and phosphorus, and can serve a healthy purpose in the diet. It is also rich in probiotics, which aid in a large range of mental and physical health benefits. Nevertheless, it is important to remember that cheese is high in saturated fat, and while this does not seem to negatively affect cardiovascular health, it is still calorically dense, and excessive consumption may contribute to weight gain.
| Characteristics | Values |
|---|---|
| Nutritional Value | High calcium, phosphorus, protein, vitamin A, sodium, electrolytes, probiotics, trace minerals, fats, and proteins |
| Weight Loss | Not associated with weight gain, may be associated with weight loss |
| Cholesterol | Not associated with higher cholesterol, may be associated with lower cholesterol |
| Cardiovascular Disease | Not associated with higher risk, may be associated with lower risk |
| Diabetes | Not associated with higher risk, may be associated with lower risk |
| Cancer | May be associated with a higher risk of prostate cancer |
| Inflammation | Not associated with inflammation, except in people with IBD and acne |
| Lactose Intolerance | May be suitable for lactose-sensitive eaters, depending on the type of cheese |
| Calories | High in calories, but depends on the type of cheese |
| Portion Control | Best limited to 1-2 servings (50-80g) per day |
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What You'll Learn
Cheese and weight gain
Cheese is often regarded as a guilty pleasure, with a reputation for being fatty and unhealthy. However, research suggests that this reputation may be undeserved. While cheese is high in calories and saturated fats, which are linked to weight gain, it also offers nutritional benefits, including protein, calcium, and vitamins.
The impact of cheese on weight gain is complex and depends on various factors. Firstly, overall calorie intake matters more than the fat content of food. Overeating any food, regardless of its fat content, will lead to weight gain if it creates a calorie surplus. Therefore, the key is moderation and mindful portion sizes.
Cheese also has benefits that can support weight management. It is high in protein, which enhances satiety, making people feel full for longer and potentially reducing overall calorie intake. Additionally, balancing cheese consumption with a diet rich in fruits, vegetables, whole grains, and lean proteins can help mitigate the risk of weight gain.
Furthermore, physical activity is vital for maintaining a healthy weight, regardless of cheese intake. Exercise, combined with a balanced diet, can help ensure that cheese consumption does not lead to weight gain.
While cheese may not be solely responsible for weight gain, it is essential to consider it as part of a person's overall diet and health. The impact of cheese on weight can vary depending on individual factors, so tailoring cheese consumption to personal dietary needs is essential.
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Cheese's nutritional value
Cheese is a whole food, generally good for health, as long as it is consumed in moderation. It is a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. The nutritional content and flavour of cheese depend on how it is produced and the type of milk used.
Cheese is rich in probiotics, which aid in a wide range of mental and physical health benefits. It is also rich in trace minerals, fats, and proteins. A study of 409,885 men and women in nine European countries found that a higher intake of cheese was associated with a lower risk of ischemic heart disease. Substituting cheese for red and processed meats was also associated with a lower risk of heart disease.
Cottage cheese is as filling as an omelette with a similar nutritional composition. It may help you feel fuller after meals and reduce your calorie intake. Ricotta, a lighter version of cottage cheese, is made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo. The protein in ricotta cheese is mostly whey, a milk protein that contains all the essential amino acids. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
Blue cheese is a good source of calcium, which is necessary for optimal bone health. Feta, a Greek cheese, is typically made from sheep's or goat's milk. It is packaged in brine to preserve freshness and is, therefore, high in sodium.
In conclusion, cheese is a nutritious food that can be part of a healthy diet, but moderation is key.
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Cheese and heart disease
Cheese has long been considered unhealthy, with its high fat and calorie content thought to contribute to weight gain and heart disease. However, recent studies suggest that cheese's reputation as a fattening, heart-imperiling food may be undeserved.
Cheese is a good source of calcium, protein, vitamins, and minerals. It also contains probiotics, which have been linked to improved mental and physical health. While it is true that cheese contains saturated fat, which can raise harmful LDL cholesterol and increase the risk of heart disease, research on the role of dairy in heart disease risk has yielded mixed results. Some studies have found no significant association between high intake of saturated fat and cardiovascular disease risk, while others have suggested that diets including dairy products, even full-fat dairy, do not seem to raise the risk of heart disease.
One study published in the New England Journal of Medicine in 2011 tracked the health and eating habits of 120,877 US adults over several decades. The study found that cheese consumption had no effect on weight gain over time, with neither increased nor decreased consumption affecting body mass. Another 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 disease.
The Heart Foundation recommends reduced-fat milk, yogurt, and cheese for people with heart disease or high cholesterol, as dairy fat can raise cholesterol levels. However, the foundation also notes that there is insufficient evidence to determine whether full-fat or reduced-fat dairy is better for heart health. Overall, the foundation considers milk, yogurt, and cheese to be "neutral" for heart health, meaning they do not increase or decrease the risk of heart disease.
In conclusion, while cheese has been associated with heart disease due to its saturated fat content, recent studies suggest that its impact on heart health may be neutral or even slightly beneficial. However, it is important to consider individual circumstances and other dietary factors when determining the role of cheese in one's diet. As with most foods, moderation is key.
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Cheese and mental health
It is well known that diet and physical health are linked. However, the link between diet and mental health is less visible, although no less important. Nutritious, balanced diets can help reduce the risk of, or improve the management of, depression and anxiety. Dairy products, such as cheese, are a key part of a healthy diet.
Cheese is a nutrient-dense food with high levels of protein, calcium, fat, vitamins, and probiotics. Dairy nutrients such as calcium, vitamin D, and probiotics can help foster a healthy mind. Calcium, in particular, plays a crucial role in preserving the health of the nervous system. A lack of calcium has been shown to play a significant role in the onset of neurological disorders, including depression.
Research has shown that the consumption of cheese is beneficial for a person's mental health. A study involving 83,533 participants suggested that those who consumed cheese had a lower risk of depression. This finding is consistent with previous work showing that the consumption of other dairy products, such as yogurt and kefir, is associated with better mental well-being. Another study found that the consumption of fermented dairy products had a positive effect on reducing anxiety in young college students.
However, it is important to note that the relationship between cheese consumption and mental health is complex. While cheese and other dairy products can provide important nutrients that may support mental health, not everyone can consume dairy in the same way. Dairy allergies and lactose intolerance can directly impact the type and quantity of dairy foods that can be consumed. Additionally, other foods, such as sugar and gluten, have been linked to negative impacts on mental health. Therefore, it is essential to consider individual dietary needs and restrictions when discussing the role of cheese and dairy in mental health.
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Cheese and climate change
The impact of cheese on climate change is a topic that has been gaining attention in recent years. While it is true that meat production has a devastating impact on the planet, cheese, unfortunately, is not innocent either.
Cheese has a surprisingly high environmental impact, and it is considered public enemy number three, right after lamb and beef, in terms of its harmful effects on the planet. This is because it takes a lot of milk to make a small amount of cheese; for example, it takes about 10 pounds or litres of milk to produce 1 pound or kg of cheese. As a result, cheese has a high carbon footprint. Dairy cows also release large amounts of methane, a greenhouse gas that is much more potent than carbon dioxide, and they require a significant amount of feed and antibiotics.
However, it is important to note that not all cheeses are equal in their environmental impact. Lower-fat cheeses such as skim mozzarella, gouda, and cottage cheese have a lesser impact on the environment and your health. This is because the removal of fat from the cheese-making process reduces the climate impact, and toxins tend to build up in fat. Additionally, local cheeses have a lower environmental impact than those that need to be flown in from other regions.
For those who are not ready to give up cheese entirely, there are more sustainable options. Supporting local producers who use sustainable, organic, and humane methods is a good start. Well-managed, grass-fed systems generate fewer environmental impacts, are more ethical, and produce more nutritious output. Sustainable dairy operations lead to reduced use of chemical fertilizers and pesticides, less water pollution, healthier soil, and more wildlife habitat.
While it may be challenging to reduce cheese consumption, it is possible to make more eco-friendly choices when it comes to this beloved dairy product.
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Frequently asked questions
Cheese is often believed to be unhealthy, but evidence suggests that it does not deserve its reputation as a fattening, heart-imperiling food. Research has shown that cheese consumption is not associated with higher rates of cardiovascular disease and diabetes and may even be correlated with a lower risk of these diseases. Cheese is also a good source of protein and calcium and can be a healthy part of a weight loss diet. However, cheese is high in saturated fat, and moderation is key when it comes to consumption.
Cheese is packed with nutrients like protein, calcium, and phosphorus. It is also rich in probiotics, which can aid in mental and physical health. Cheese contains a special type of protein called casein, which is highly digestible and promotes lower blood pressure.
Feta cheese is a good option for those who are lactose sensitive, as it is made from ewe and goat's milk. Half-fat mozzarella and Italian ricotta cheese are also lower in fat and calories.
