Kamil Perry
Cheese is a staple in many kitchens and is used in a variety of dishes. It is a good source of calcium and protein but is often criticised for its high-fat content. So, how much cheese is too much cheese? According to the Australian Dietary Guidelines, most Australians need at least two servings of dairy per day, but this increases with age. For toddlers, introducing 1-1.5 servings of cheese per day is a great way to support growth and development. For post-menopausal women, it is recommended to consume four servings of dairy per day, and 2.5-3.5 servings for senior men.
| Characteristics | Values |
|---|---|
| Number of servings per day | 2-3 servings |
| Serving size | 2 slices (40g) of hard cheese or 1/2 cup (120g) of soft cheese |
| Calories | 2000 calories per day |
| Nutrients | Calcium, protein, phosphorus, potassium, vitamin B12, vitamin D, zinc, vitamin A |
| Health Benefits | Reduced risk of heart disease, type 2 diabetes, hypertension, stroke, osteoporosis, obesity, improved gut health, reduced cavities |
| Negative Effects | High in saturated fat and sodium, negative impact on blood pressure |
| Recommended Intake for Specific Groups | Toddlers: 1-1.5 servings; Post-menopausal women: 4 servings; Senior men: 2.5-3.5 servings |
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What You'll Learn
Health benefits of cheese
Cheese is often considered unhealthy due to its high-fat content. However, it offers several health benefits when consumed in moderation. Firstly, cheese is a good source of calcium and protein, which are essential for building strong bones and muscles. The calcium in cheese can also help to lower blood pressure. Additionally, cheese contains probiotics, which are beneficial for gut health and can help maintain healthy cholesterol levels. Certain types of cheese, such as Swiss, feta, and cottage cheese, are lower in fat and sodium, making them healthier options.
Cheese also contains vitamins A, D, K, and zinc, which contribute to bone health. Vitamin K, specifically vitamin K2, is important for preventing common diseases and promoting healthy brain function. It may even help prevent and treat cancers like leukaemia. Furthermore, cheese is a source of selenium, which boosts immunity and regulates thyroid function.
Cheese also contains conjugated linoleic acid (CLA), which may help reduce inflammation and lower the risk of heart disease and obesity. While cheese has a reputation for being high in saturated fat, some studies suggest that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes. This may be due to the presence of specific nutrients like calcium and CLA, which have protective effects on the heart.
However, it is important to note that cheese should be consumed in moderation as part of a balanced diet. Excessive intake of saturated fat and sodium can lead to negative health outcomes. The recommended amount of cheese consumption varies depending on individual dietary needs and overall health. For those with severe heart issues, limiting or omitting cheese may be advisable due to its saturated fat and sodium content.
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How much cheese is too much?
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 and sodium. According to the American Heart Association, a healthy diet should consist of a wide variety of vegetables, fruits, whole grains, legumes, nuts, fish, fat-free and low-fat dairy products, and non-tropical liquid plant oils.
The recommended number of daily servings of each food group varies depending on the individual's calorie intake, age, activity level, and weight goals. For instance, the Australian Dietary Guidelines recommend that most Australians consume at least two servings of dairy per day, although this increases with age. Similarly, the American Heart Association recommends two to three servings of fat or oil per day.
When it comes to cheese, the recommended amount varies depending on the individual's overall diet and health. Registered dietitian Alexis Supan suggests that if an individual's diet is generally low in saturated fats and sodium, they may be able to safely consume two to three ounces of cheese per day. However, for those with heart concerns, she recommends limiting intake to one ounce of high-quality cheese per day or less.
Some studies suggest that consuming cheese in moderation may offer health benefits. For example, one study found that consuming full-fat cheese was associated with a reduction in total cholesterol and LDL "bad" cholesterol, bringing these numbers into a healthy range. Additionally, fermented dairy products, including cheese, have been linked to a reduced risk of diabetes and cardiovascular disease. However, it is important to note that these studies recommend moderate intake, typically defined as 200 grams of dairy per day or about three servings of cheese per week.
In summary, while cheese can be a part of a healthy diet, the key is moderation. The recommended amount of cheese consumption depends on various factors, including an individual's overall diet, health, and lifestyle choices. It is always advisable to consult with a healthcare professional or a registered dietitian to determine the appropriate amount of cheese consumption based on individual needs and health status.
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Cheese and heart health
Cheese is a staple in many kitchens and is enjoyed by people around the world. But is it good for your heart?
Cheese is a good source of calcium and protein, but it also contains saturated fat and sodium. Saturated fat tends to raise harmful LDL cholesterol, which can increase the risk of cardiovascular disease. However, the research on the role of dairy in heart health is mixed. Some studies have found an inverse association between cheese intake and cardiovascular disease, with a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke.
One study found that individuals who regularly consumed dairy had a reduced risk of cardiovascular disease, and that whether the dairy was full-fat or low-fat did not seem to matter. Another study found that dairy fat was not associated with a higher risk of cardiovascular disease when compared to the same amount of calories from carbohydrates. However, replacing dairy fat with unsaturated fat from vegetables or vegetable oil was linked to a lower risk of cardiovascular disease.
For individuals with heart disease or high cholesterol, it is recommended to switch to reduced-fat or low-fat dairy products, as the fat in dairy can raise cholesterol levels. For those without heart disease, there is no strict minimum or maximum when it comes to dairy for heart health, and the current recommendation is to enjoy either full-fat or reduced-fat milk, yoghurt, and cheese based on personal preference.
In terms of specific types of cheese, aged and hard cheeses are naturally low in lactose, which may be a better option for those who are lactose intolerant. Additionally, cottage cheese, provolone, and Swiss cheese contain probiotics, which can be beneficial for gut health.
Overall, while cheese may have some benefits, it is important to consume it in moderation as part of a balanced diet. For those with severe heart issues, it may be best to limit or omit cheese due to its saturated fat and sodium content.
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Cheese and gut health
Cheese is a staple in many kitchens, but it has a bad reputation for its high-fat content. However, it also has several health benefits, including being a good source of calcium and protein.
Fermented cheese, in particular, can be beneficial for gut health. Fermentation breaks down lactose, which may make these cheeses easier to digest for people with lactose intolerance. Fermented cheese also has a longer shelf life. The fermentation process also contributes to a unique flavour and texture.
Some common types of fermented cheese include cheddar, Swiss, and Parmesan. These cheeses contain live bacteria that act as probiotics, improving gut health. Probiotics can help restore the balance of good microflora in the gut, improving digestive function, maintaining the gut barrier, and boosting immune modulation.
However, it is important to consume cheese in moderation as part of a balanced diet. Cheese is high in calories, saturated fat, and sodium, which can negatively impact cardiovascular health. Aged and hard cheeses are generally lower in lactose, while soft cheeses should be avoided by pregnant people due to the risk of Listeria.
Overall, while cheese can be a beneficial part of a gut-healthy diet, it should be consumed in moderation, with an average of 3 servings or <50g/day recommended.
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Cheese and weight loss
Cheese is often considered unhealthy due to its high-fat content. However, it also provides several nutrients essential for a balanced diet, including protein, calcium, phosphorus, potassium, and vitamin B12. While cheese can be incorporated into a healthy diet, it is important to be mindful of portion sizes and the overall diet composition.
When consumed in moderation, cheese can be part of a healthy diet and even contribute to weight loss. According to a review published in Nutrition Reviews, increased dairy consumption within an energy-restricted diet resulted in greater weight loss. This may be attributed to the high protein content of cheese, which promotes muscle maintenance and satiety, aiding in weight management. Additionally, cheese provides calcium, which is crucial for bone health, and certain types of cheese, such as cottage cheese, contain probiotics that support gut health.
Some cheeses are better suited for weight loss due to their lower calorie and fat content. For example, mozzarella is a good option as it is relatively low in calories compared to other cheeses while providing a similar amount of protein. Reduced-fat or fat-free mozzarella varieties are also available for those aiming to reduce their fat intake. Feta cheese is another lower-calorie option, providing 75 calories and 6 grams of fat per ounce, along with 4 grams of protein.
Cottage cheese is particularly recommended by dietitians for weight loss due to its high protein and low-calorie content. A 1-cup serving of low-fat (1%) cottage cheese provides approximately 28 grams of protein, which is higher than most other cheeses. The protein in cottage cheese is mostly casein, which takes longer to digest and helps control appetite and build muscle, supporting weight management. Additionally, cottage cheese contains calcium and phosphorus, contributing to bone health.
Swiss cheese is another option for weight loss due to its higher protein content, which may make it more filling. It also has a strong flavor, so a little goes a long way. Swiss cheese is also low in sodium, making it suitable for those following a low-sodium diet.
While cheese can be included in a diet supporting weight loss, it is important to be mindful of highly processed cheeses, such as spray canned cheeses, cream cheese, and American cheese. These varieties tend to contain added sugars, sodium, and additives, which can hinder weight loss and increase the risk of chronic diseases. Therefore, it is recommended to opt for natural, less processed cheeses and to be mindful of portion sizes, with a general recommendation of 40 grams as a serving size.
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Frequently asked questions
According to the Australian Dietary Guidelines, adults should consume at least two servings of dairy per day. However, this recommendation increases to 2.5 servings of dairy per day for pregnant women and 4 servings for post-menopausal women. One serving of cheese is considered to be around 40 grams of hard cheese or 120 grams of soft cheese.
Cheese is a good source of calcium, protein, phosphorus, potassium and vitamin B12, making it an important part of a balanced diet. Regular consumption of cheese can also help to improve muscle retention, reduce body fat and lower the risk of heart disease, type 2 diabetes, hypertension, stroke and obesity.
Cheese is often criticised for its high-fat content, particularly its saturated fat and sodium levels. Therefore, those with severe heart issues should limit their cheese intake. Additionally, pregnant women should avoid soft cheeses due to the risk of Listeria.
