Bushra Griffith
Cheese is a staple in many kitchens and is a good source of calcium and protein. However, it is also high in fat, calories, and sodium. Eating cheese can provide your body with essential nutrients, but it may contain high levels of fat, sodium, and calories, depending on the type of cheese and its freshness. Soft cheeses like Brie and chèvre, for example, are very moist, creating an ideal environment for harmful bacteria to develop. Spoiled cheese can cause gastrointestinal discomfort and even severe food poisoning in some cases. Therefore, it is important to be mindful of the type and amount of cheese consumed and to store it properly to maintain freshness and avoid any adverse health effects.
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What You'll Learn
- High sodium content: Cheese can be high in sodium, which can impact bone health
- High fat content: Cheese is high in saturated fat, which can increase the risk of cardiovascular disease
- High calorie content: Cheese is calorie-dense, so eating too much can lead to weight gain
- Food contamination: Soft cheeses can become contaminated with listeria, especially if made with raw milk
- Lactose intolerance: Cheese contains lactose, which can cause acid reflux or indigestion in lactose-intolerant individuals
High sodium content: Cheese can be high in sodium, which can impact bone health
Cheese is a whole food, which is generally good for health. However, it may become undesirable if contaminated or if one has specific dietary needs or health conditions. For instance, cheese is high in calories and saturated fat, and its sodium content can impact bone health.
Cheese can be high in sodium, with feta cheese containing 323 milligrams of sodium per ounce, while Swiss cheese contains only 53 milligrams per ounce. Harder cheeses tend to have higher sodium content, as they require more salt in the aging process.
High salt intake is a well-known risk factor for osteoporosis, as it induces calciuria, or increased calcium excretion in urine. This means that the body gets rid of more calcium, which is essential for bone health. Research has shown that high dietary sodium intake increases urinary calcium excretion and bone resorption markers.
The impact of high sodium intake on bone health is especially significant in postmenopausal women. A study found that a moderately high salt intake of 11.2 g/d significantly increased urinary calcium excretion and negatively affected bone calcium balance when consumed as part of a high-calcium diet. However, it is important to note that the efficiency of calcium absorption was higher after a period of moderately low calcium intake and was not affected by salt intake.
While it is not necessary to cut out salt entirely, it is recommended to limit sodium intake to less than 2,300 milligrams per day to support bone health.
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High fat content: Cheese is high in saturated fat, which can increase the risk of cardiovascular disease
Cheese is a whole food, which means that it is generally good for you, provided you do not eat too much of it. However, cheese is high in saturated fat, which can increase the risk of cardiovascular disease.
Cheese is a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. A 1-ounce (28-gram) serving of cheese is about the size of a 1-inch cube or one slice of American cheese. This serving size contains about 100 calories and 6 grams of saturated fat.
The fat content of cheese varies depending on the type of cheese. Soft goat's cheese, for example, contains about 26 grams of fat per 100 grams, which is similar to the fat content of Brie and Edam. Mozzarella, ricotta, and feta are lower in fat. Full-fat dairy foods, including cheese, contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated.
Because a high intake of saturated fat can increase LDL cholesterol levels, it is generally recommended to consume cheese in limited amounts. Research suggests that casein, a protein found in dairy products and highly concentrated in cheese, releases opiates called casomorphins during digestion. These opiates can signal comfort to the brain indirectly via hormones. However, it is important to note that a review by the European Food Safety Authority questioned whether casomorphins can be transferred from the intestine to the bloodstream or brain.
In terms of the impact of cheese on cardiovascular health, studies have shown mixed results. A systematic review of 13 cross-sectional and prospective cohort studies found that seven studies showed a protective effect of dairy foods, including cheese, against metabolic syndrome. Metabolic syndrome is a cluster of conditions, including excess abdominal fat, high blood pressure, high triglycerides, and low HDL cholesterol, that increase the risk of developing cardiovascular disease. However, the remaining studies showed mixed results, with some showing no effect at all.
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High calorie content: Cheese is calorie-dense, so eating too much can lead to weight gain
Cheese is a calorie-dense food, with the calorie content varying according to the type of cheese. In general, hard cheeses have a higher calorie count compared to softer cheeses. For instance, one ounce of hard cheese contains about 120 calories, while a half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories. Depending on the variety, you can get about 100 calories per ounce of cheese.
Full-fat dairy foods, including cheese, are high in calories, which can negatively impact the body and weight loss plans. Eating too much of any one food is not recommended, even if it is cheese, which is beloved for its richness, creaminess, flavour, and satiating qualities. A balanced diet can include cheese, but only in moderation. A few crumbles of cheese with your salad or sprinkled over vegetables is unlikely to cause problems unless you are lactose intolerant or allergic to milk.
Some cheeses are lower in calories than others. For instance, mozzarella is lower in calories than most other cheeses. Feta is also typically lower in calories than many other cheeses, although it is often packaged in brine to preserve freshness, which can make it high in sodium. Cottage cheese is another cheese that is high in protein and low in calories, and it is often recommended for weight loss.
The calorie content of cheese is highly dependent on the fat content of the milk used, how it is processed, and its age. Highly-processed cheeses tend to contain more artificial ingredients, so it is best to opt for natural varieties.
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Food contamination: Soft cheeses can become contaminated with listeria, especially if made with raw milk
Soft cheeses, such as feta, brie, Camembert, and blue cheese, are susceptible to contamination with listeria, especially if they are made with raw or unpasteurized milk. Listeria is a bacteria that can be found in soil, water, and animal waste, and it can cause a serious infection, especially for pregnant women, people over 65, and those with weakened immune systems. The infection can lead to mild symptoms in pregnant women, but it can have devastating consequences for the baby, including death in the womb or a life-threatening infection shortly after birth.
Listeria bacteria can survive refrigeration and even freezing, so proper handling and storage of soft cheeses are crucial. The Centers for Disease Control and Prevention (CDC) recommends avoiding soft cheeses unless the label clearly states that pasteurized milk was used in the production process. This is because pasteurization inactivates the listeria bacteria, making the cheese safer to consume.
While good practices on farms can reduce the risk of contamination, they cannot guarantee the complete absence of harmful germs. Therefore, it is essential to be cautious when consuming soft cheeses, especially for individuals who are pregnant or immunocompromised. In addition to soft cheeses, other foods that are commonly associated with listeria contamination include deli meats, hot dogs, cold-smoked fish, and dairy products made with raw milk.
To minimize the risk of listeria infection, it is recommended to follow safe food handling practices, such as proper refrigeration, thorough cooking, and avoiding cross-contamination between raw and ready-to-eat foods. Additionally, practicing good hygiene, such as frequent handwashing, can help reduce the risk of transferring bacteria from contaminated foods to other surfaces or individuals.
In summary, soft cheeses made with raw milk carry a higher risk of listeria contamination, which can pose a significant health risk to certain vulnerable populations. By being mindful of the potential dangers, following safe food handling practices, and choosing pasteurized cheese options when possible, consumers can help protect themselves from listeria infection.
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Lactose intolerance: Cheese contains lactose, which can cause acid reflux or indigestion in lactose-intolerant individuals
Cheese is a tasty and convenient snack, but it can be problematic for some individuals. Lactose intolerance is a common condition that can cause discomfort after consuming dairy products. Cheese contains lactose, a natural sugar found in dairy, which can trigger adverse effects in lactose-intolerant individuals.
Lactose intolerance arises when the body struggles to digest lactose due to insufficient lactase, an enzyme that breaks down lactose in the small intestine. This deficiency can lead to lactose passing into the large intestine, where it ferments and produces uncomfortable symptoms. These symptoms typically include bloating, flatulence, abdominal pain, and diarrhoea.
The severity of lactose intolerance varies among individuals. Some people can tolerate small amounts of lactose, while others experience symptoms after consuming even tiny portions. For those with lactose intolerance, the key is to understand their personal tolerance level and choose dairy products accordingly.
Cheese, in general, contains lower levels of lactose compared to milk, yogurt, and ice cream. Hard, aged cheeses like Swiss, Parmesan, and cheddars are particularly low in lactose. These options are often well-tolerated by lactose-intolerant individuals. On the other hand, soft, fresh, and processed cheeses, such as cottage cheese, ricotta, and burrata, contain higher amounts of lactose and may trigger symptoms more readily.
To manage lactose intolerance, some strategies include gradually introducing small amounts of low-lactose dairy into the diet, combining dairy with other foods, opting for lactose-free products, or taking lactase enzyme supplements. Additionally, certain types of yogurt with live and active bacterial cultures can aid in lactose digestion. It is important to listen to your body and consult a healthcare professional for tailored advice.
In summary, cheese contains lactose, which can cause acid reflux or indigestion in lactose-intolerant individuals. However, by understanding the lactose content of different cheeses and managing their consumption, many people with lactose intolerance can still enjoy cheese as part of a balanced diet.
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Frequently asked questions
Your senses are the best tools to determine whether your cheese has gone bad. Check its appearance, smell, and taste. If it tastes overly bitter, sour, or musty, throw it away. If it's coated in green fur, it's also best to discard it.
Cheese is a whole food and can be a healthy and delicious source of many nutrients, including calcium, protein, vitamins A and B12, zinc, phosphorus, potassium, and riboflavin. However, it can be high in fat, sodium, and calories, so it's best consumed in moderation as part of a balanced diet.
Cheese can be harmful to your heart due to its high saturated fat and sodium content. It can also contain a lot of salt, which can negatively impact your blood pressure. In addition, soft cheeses and blue-veined cheeses can sometimes be contaminated with listeria, especially if made with unpasteurized milk.
