Randy Chandler
Cheese is a staple in many kitchens and is widely enjoyed, but it often gets a bad rap for its high fat, sodium, and calorie content. However, cheese is also a great source of calcium, protein, and several other nutrients, and it offers a range of health benefits. So, how bad is cheese for your health? Ultimately, it depends on the individual and the type and amount of cheese consumed. While some studies suggest that cheese can be beneficial for cardiovascular health and bone density, others indicate that diets high in saturated fats and sodium may lead to heart disease, diabetes, and high blood pressure.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Calcium, protein, vitamins A, D, K, zinc, phosphorus, potassium, vitamin B12, omega-3 fatty acids |
| Health benefits | May help build strong bones and teeth, may prevent osteoporosis, may improve dental health, may lower blood pressure, may improve gut health, may lower inflammation, may protect against disease |
| Downsides | High in calories, saturated fat, sodium, salt, and low in fiber, may increase the risk of diabetes, obesity, and cardiovascular problems, may cause allergies and lactose intolerance |
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What You'll Learn
Cheese is a good source of calcium, protein and vitamins
Cheese is a rich source of calcium, a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. A wedge of hard cheese, about the size of your thumb, contains around 180 milligrams (mg) of calcium, while a half-cup of soft cheese like cottage cheese provides about 80 mg. Calcium helps developing bones grow stronger and can aid in preventing osteoporosis as we age. In addition, cheese is a good source of protein, which is essential for cell building and repair. Cheddar cheese, for example, provides 6.6 grams of protein per ounce (28 grams).
Cheese also contains vitamins A, D, K, and zinc, which contribute to bone health. Furthermore, dairy fats in cheese contain conjugated linoleic acid (CLA), a healthy fat that may help reduce inflammation and lower the risk of heart disease and obesity. Grass-fed cheese, in particular, has been found to contain higher levels of CLA and omega-3 fatty acids, which are important for heart and metabolic health.
While cheese is generally a good source of calcium, protein, and vitamins, it is also high in saturated fat and sodium. Therefore, it is recommended to consume cheese in moderation as part of a healthy diet. Lower-fat and low-sodium cheeses are better options for maintaining health and reducing the risk of certain diseases.
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High in saturated fat, sodium and calories
Cheese is a staple in many kitchens and is a good source of calcium and protein. However, it is often criticised for its high-fat content. Indeed, cheese is high in saturated fat, sodium, and calories.
Saturated Fat
Cheese is high in saturated fat. A high intake of saturated fat has been linked to an increased risk of diabetes, obesity, and cardiovascular problems. Diets high in saturated fat and sodium have also been linked to heart disease. However, this finding cannot be generalised, as there are different types of saturated fats. For example, the fat found in cheese, known as conjugated linoleic acid (CLA), is a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation.
Sodium
Cheese is also high in sodium, especially processed cheeses and "cheese-flavoured" products. A diet high in sodium is likely to increase the risk of high blood pressure, heart disease, and stroke. However, lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure.
Calories
Cheese is high in calories. This is another reason why it is recommended to eat cheese in moderation.
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Linked to lower blood pressure and reduced risk of heart disease
Cheese is a rich source of calcium, which is important for regulating blood pressure and reducing the risk of heart disease. While cheese is often associated with high cholesterol and an increased risk of cardiovascular issues, recent studies have found the opposite to be true.
Cheese contains high levels of calcium, which is important for proper electrical activity and the pumping action of the heart. Research has found an inverse association between cheese intake and cardiovascular diseases. This means that the more cheese consumed, the lower the risk of heart disease. Cheese intake per standard deviation has been found to causally reduce the risks of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
The calcium in cheese helps to regulate blood pressure, and lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure. According to the National Heart, Lung, and Blood Institute (NHLBI), high blood pressure causes the heart to work harder, increasing the risk of heart attack or stroke. Lowering blood pressure through food choices is possible, and cheese can be included in this diet if consumed in moderation. Lower-sodium cheeses, such as Swiss, feta, mozzarella, and ricotta, are recommended for those with high blood pressure.
The beneficial effects of cheese on blood pressure and heart health are likely due to its calcium content, as well as other nutrients such as omega-3 fatty acids, vitamins, and probiotics. However, it is important to note that cheese also contains high levels of saturated fat and sodium, which can increase the risk of heart disease and high blood pressure when consumed in excess. Therefore, it is recommended to consume cheese in moderation and to choose lower-fat and lower-sodium options when possible.
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May contain probiotics, improving gut health
Cheese is a good source of probiotics, which are beneficial bacteria that can improve gut health. Probiotics contribute to overall health by fostering the growth of good bacteria in the gut. The gut, often referred to as the "second brain," plays a crucial role in digestion, nutrient absorption, and immune function.
Probiotics found in cheese include Lactobacillus and Leuconostoc strains, which can improve gut health by enhancing digestion and reducing digestive issues like bloating and constipation. Additionally, certain probiotic strains can increase the bioavailability of essential nutrients, ensuring that our bodies can effectively absorb and utilize them. This enhanced nutrient absorption can address various health concerns, including supporting healthy skin and combating fatigue.
Cheeses that have been aged but not heated (pasteurized) are more likely to contain probiotics. These include both soft and hard cheeses such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, cottage cheese, and mozzarella. The older the cheese, the more lactic acid bacteria it contains, which is one of the beneficial bacteria in the intestinal flora.
However, it is important to consume cheese in moderation due to its high content of calories, saturated fat, and sodium. While probiotics in cheese can provide gut health benefits, excessive consumption may contribute to negative health outcomes associated with high-fat and high-sodium diets.
In summary, cheese may contain probiotics that improve gut health, but moderation is key to balancing the potential benefits and risks associated with cheese consumption.
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Potential risk of food allergies and intolerances
Cheese is a staple in many diets and is a great source of calcium, fat, and protein. However, it is also high in calories, sodium, and saturated fat, which can lead to adverse health effects if consumed in excess. One of the potential risks associated with cheese consumption is the development of food allergies and intolerances.
Cheese allergies are a common health issue, affecting millions worldwide. They occur when the immune system mistakenly identifies proteins in cheese, such as casein and whey, as harmful and triggers an allergic reaction. This reaction can range from mild to severe and can include skin reactions such as hives, eczema, and itching. Other symptoms may include gastrointestinal issues like abdominal pain, nausea, vomiting, and diarrhoea, as well as respiratory problems like nasal congestion, runny nose, sneezing, coughing, and wheezing. In severe cases, exposure to cheese proteins can trigger anaphylaxis, a life-threatening allergic reaction requiring immediate medical attention.
Age plays a role in the development of cheese allergies, with children being more susceptible. While many outgrow the allergy, some continue to have it in adulthood. Genetics also influences allergy development; those with a family history of food allergies are at a higher risk. Additionally, individuals with allergies to other substances, such as ryegrass or Johnson grass, might be more prone to developing a cheese allergy.
Lactose intolerance is another condition that can make cheese consumption difficult. It is a digestive disorder where the body cannot fully digest lactose, a sugar found in milk and dairy products. Symptoms of lactose intolerance can include bloating, flatulence, and diarrhoea. The severity of symptoms can vary, and some individuals may be able to tolerate small amounts of lactose without issue. Management strategies for lactose intolerance include limiting lactose consumption and taking lactase supplements to aid digestion.
For those with confirmed cheese allergies, strict avoidance of cheese and cheese-containing products is necessary. This requires careful reading of food labels to identify hidden sources of cheese in processed foods. In cases of accidental exposure, individuals may need to administer over-the-counter antihistamines or use an epinephrine auto-injector (EpiPen) to manage allergic reactions.
While cheese allergies and lactose intolerance can pose challenges, treatments like oral immunotherapy (OIT) offer hope. OIT involves ingesting small doses of an allergen to build up resistance over time. This treatment has shown promise in helping individuals with milk allergies reintroduce cheese into their diets without the risk of severe reactions.
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Frequently asked questions
Cheese is a whole food, which is generally considered healthy. However, it is high in calories, saturated fat, and salt, and low in fibre. Therefore, it should be consumed in moderation.
Cheese is a great source of calcium, protein, phosphorus, potassium, vitamin B12, vitamin A, vitamin D, vitamin K, and zinc. It also contains healthy bacteria that may improve gut health and lower inflammation.
Cheese is high in sodium, which can increase the risk of high blood pressure, heart disease, and stroke. It also contains saturated fat, which can increase the risk of diabetes, obesity, and cardiovascular problems. Some people are also allergic to a protein in cheese called casein.
Mozzarella is lower in sodium and calories than most other cheeses. Other healthy options include ricotta, cottage cheese, provolone, Swiss, and grass-fed cheese, which has a healthier balance of omega-6 and omega-3 fatty acids.
There is no definitive answer to this question. However, it is recommended to consume cheese in moderation as part of a balanced diet.
