Andy Montoya
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours, each with different nutritional benefits. While cheese is often associated with high-fat content, it can provide several health benefits when consumed in moderation as part of a healthy diet. Cheese is a good source of protein and calcium, and certain types of cheese may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease the risk of heart disease. The flavour of cheese is largely derived from the breakdown of milk proteins and fats during the ageing process, which also produces lactic acid crystals that contribute to its taste.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Good source of protein, calcium, vitamins A, D, K, and zinc |
| Contains conjugated linoleic acid (CLA) | |
| High in sodium and saturated fat | |
| Lower-fat, low-sodium cheese can help lower blood pressure | |
| Contains glutathione, an antioxidant that helps maintain brain health | |
| Helps prevent osteoporosis | |
| Promotes gut health | |
| Aids weight loss | |
| Gouda is rich in vitamin K2 and has a blood pressure-lowering effect | |
| Edam has lower calories and fat content | |
| Cottage cheese is high in protein and low in calories | |
| Feta may help reduce body fat | |
| Taste | Flavours come from the breakdown of proteins and fats as the cheese ages |
| Lactic acid produced by bacteria added to milk contributes to taste | |
| Calcium lactate crystals formed from lactic acid are delicious | |
| Salting the cheese kills most bacteria added to the milk |
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What You'll Learn
Cheese is a good source of protein and calcium
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours, each with different nutritional benefits. Most cheeses are a good source of protein and calcium, and some offer additional health benefits. For example, certain cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease your risk of heart disease.
Cheddar, a widely popular semi-hard cheese from England, is rich in protein and calcium, and also contains vitamin K2, which is important for heart and bone health. Blue cheese is also high in calcium, a nutrient necessary for optimal bone health. Other calcium-rich cheeses include Parmesan, feta, cottage cheese, mozzarella, and goat cheese.
However, it is important to note that cheese can also be high in saturated fat, sodium, and calories. Therefore, it is recommended to consume cheese in moderation as part of a healthy, balanced diet.
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It can aid weight loss and improve bone health
Cheese is a widely consumed dairy product that can be a nutritious addition to a healthy, balanced diet. While some cheeses can be high in sodium and fat, certain varieties aid weight loss and improve bone health.
Cheese and Weight Loss
Cheese is a source of important nutrients, including protein, which helps you feel full after meals, and minerals, like calcium and phosphorus. Dietitians commonly recommend cottage cheese for people trying to lose weight because it is high in protein and low in calories. A 2015 study found that cottage cheese was just as filling as an omelet with a similar nutritional composition. A 1-cup serving of low-fat (1%) cottage cheese provides approximately 28 grams of protein. Mozzarella is another good choice for weight loss because it is relatively low in calories compared to other cheeses with a similar amount of protein. One ounce of mozzarella contains 6 grams of protein and just 85 calories. Swiss cheese is also a good option for weight loss because of its slightly higher protein content, which may make it more filling than cheeses with less protein per ounce.
Cheese and Bone Health
Cheese is a major source of calcium in the adult Western diet, which is a nutrient necessary for optimal bone health. Parmigiano Reggiano cheese is an optimal source of essential nutrients for the acquisition and maintenance of bone health. The presence of casein and its derived phosphopeptides in cheese and other dairy foods enhance calcium absorption and bioavailability. Calcium is critical for bone health, as poor bone health can cause conditions such as rickets and osteoporosis and increase the risk of breaking a bone.
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Cheese is a widely consumed whole food
Cheese is a good source of protein and calcium, with some varieties being richer in these nutrients than others. For example, cottage cheese has a high protein-to-calorie ratio, making it a good choice for weight management. Similarly, ricotta is lower in fat and calories but still has a creamy texture, making it a versatile option for sweet and savoury dishes. Other cheeses, such as blue cheese and gouda, are excellent sources of calcium, promoting bone health and preventing osteoporosis.
In addition to their nutritional content, some cheeses offer specific health benefits. For instance, cheddar is rich in the amino acid leucine, which stimulates muscle synthesis and can aid in muscle recovery after exercise. Feta and goat's cheese have a lower lactose content, making them suitable for those with lactose sensitivity. Certain cheeses may also promote gut health, aid weight loss, improve bone health, and reduce the risk of heart disease.
Despite its health benefits, cheese is often associated with high-fat content and sodium levels. However, not all cheeses are equal in this regard. Harder cheeses tend to be higher in sodium, and even within the same variety, nutrient content can vary from brand to brand. Lower-fat, low-sodium cheeses, consumed in moderation as part of a balanced diet, can provide health benefits without the negative consequences associated with high-fat, high-sodium varieties.
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It contains bacteria that produces lactic acid
Cheese is a widely consumed dairy product that comes in hundreds of varieties and flavours and offers various nutritional benefits. It is made up of milk protein, butterfat, and water. Bacteria are added to the milk, which consumes the sugar in the milk (lactose) and produces lactic acid. This process is called fermentation.
Lactic acid bacteria (LAB) play a crucial role in traditional cheese-making, either as starter cultures that initiate the rapid acidification of milk or as secondary microbiota that contribute significantly during cheese ripening. The bacteria in the cheese core predominantly belong to the genera Lactococcus, Lactobacillus, Enterococcus, Streptococcus, and Leuconostoc. These bacteria are characterised by their ability to grow under specific temperature and salt concentration conditions.
The presence of lactic acid in cheese has several benefits. Firstly, it contributes to the distinctive flavour of cheese, particularly enhancing buttery notes. Secondly, it aids in the formation of curds by assisting the enzyme chymosin. Thirdly, it modifies the proteins, enabling the cheese to melt and stretch. Moreover, lactic acid acts as a preservative, inhibiting the growth of spoilage-causing bacteria and moulds, thereby prolonging the shelf life of the cheese.
In addition to its role in cheese production, lactic acid bacteria have potential health benefits. Recent studies have indicated that specific LAB strains can be used as probiotics, promoting human health and producing bioactive compounds with health-enhancing effects. These beneficial bacteria can help correct imbalances in the intestinal microbiota, thereby supporting overall health. Furthermore, certain types of cheese, such as blue cheese, feta, and cottage cheese, are good sources of calcium, which is essential for maintaining optimal bone health.
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Cheese is high in fat but has surprising health benefits
Cheese is a widely consumed dairy product that is often high in fat, including saturated fat, and salt. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. However, cheese is also a good source of protein and calcium, and some varieties offer additional health benefits.
Blue cheese, for example, is high in calcium, which is necessary for optimal bone health. Feta cheese, which is often packaged in brine to preserve freshness, may help reduce body fat. A 2019 study found that consuming 3 grams of a CLA supplement (conjugated linoleic acid, a healthy fat) per day for 3 months was associated with decreased body fat mass and body fat percentage. Eating CLA-containing foods like feta may help reduce body fat, although more research on the effects of feta specifically is needed.
Cottage cheese, a soft, white cheese made from the loose curds of cow's milk, is much higher in protein than other cheeses. Even 4% fat cottage cheese has just 3 grams of saturated fat. It also contains a fair amount of sodium, with 350 to 480 milligrams per half-cup serving.
According to a 2023 review in Advances in Nutrition, consuming some cheese—approximately 1.5 ounces per day—was linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. This may be due to the presence of certain compounds in cheese, similar to those found in ACE inhibitors, a widely used class of blood pressure drugs. The fermentation of dairy products also produces vitamin K, which helps slow the buildup of harmful calcium deposits in the heart's arteries and valves.
While cheese can be high in fat and sodium, it can be a nutritious addition to a healthy, balanced diet when consumed in moderation.
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Frequently asked questions
Cheese is a whole food packed with nutrients like protein, calcium, phosphorus, vitamin A, D, K, and zinc. It can be a nutritious addition to a healthy, balanced diet. However, some cheeses can be high in sodium and fat, so it's important to monitor your intake.
The majority of flavours in cheese come from the breakdown of proteins and fats as the cheese ages. Cheese is made up of milk protein, butter fat, and water. Bacteria is added to the milk, which produces an acid called lactic acid, contributing to the flavour.
Some of the healthiest types of cheese include cottage cheese, ricotta, gouda, edam, mozzarella, and feta. These cheeses are lower in fat and calories and can be good for weight management.
A daily serving of cheese, averaging 1.5 ounces, is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, it's important to enjoy cheese in moderation and pair it with healthy foods like whole-grain crackers or salad.
Yes, if you're lactose intolerant or vegan, you can try cheese made from soy, almonds, or cashews, often referred to as "vegan cheese." Fat-free cheese is another alternative if you're concerned about fat intake.
