Frederic Melton
Cheese is a staple in many kitchens and is widely enjoyed. It is a whole food, meaning it is generally good for you as long as it is consumed in moderation. Cheese is a great source of calcium, protein, and fat, and contains vitamins A and B12, zinc, phosphorus, riboflavin, and selenium. However, it is also high in calories, saturated fat, and salt, which can lead to high cholesterol and high blood pressure. So, is a little bit of cheese good for you?
| Characteristics | Values |
|---|---|
| Nutrients | Calcium, protein, fat, phosphorus, potassium, vitamins A, B12, D, K, and zinc |
| Health Benefits | May protect against obesity, high blood pressure, type 2 diabetes, and cavities; may improve gut health and blood vessel health |
| Downsides | High in calories, saturated fat, and salt; may contain listeria if contaminated; may cause digestive issues for those with lactose intolerance or milk allergies |
| Recommended Consumption | Enjoy in moderation; opt for low-fat or reduced-fat cheeses; consume as part of a balanced diet with other calcium sources |
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What You'll Learn
- Cheese is a good source of calcium, protein, vitamins, and minerals
- It can help protect against obesity, high blood pressure, and type 2 diabetes
- Cheese is high in saturated fat and salt, which can lead to high cholesterol
- It may benefit oral health by reducing cavities and inhibiting tooth demineralisation
- Some people may need to avoid cheese due to lactose intolerance or milk allergies
Cheese is a good source of calcium, protein, vitamins, and minerals
Cheese is a nutrient-dense food, offering a good amount of calcium, protein, vitamins, and minerals.
Firstly, cheese is a great source of calcium. Calcium is well-known for supporting bone development and maintaining healthy bones, and it also plays a role in blood circulation and muscle and nerve functions. A 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements.
Secondly, cheese contains protein, which is essential for keeping our muscles strong and healthy. Whey protein, found in cheese, is the same type of protein used in many powdered muscle-building supplements.
Thirdly, cheese contains vitamins A, B12, D, K, and riboflavin, as well as minerals such as zinc, phosphorus, potassium, and selenium. These vitamins and minerals contribute to various health benefits, such as improved bone health, antioxidant properties, and a boosted immune system.
However, it is important to note that cheese is also high in fat, including saturated fat, and sodium. Therefore, while cheese is a good source of calcium, protein, vitamins, and minerals, it should be consumed in moderation as part of a balanced diet.
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It can help protect against obesity, high blood pressure, and type 2 diabetes
Cheese is often associated with high fat and salt content, which can be detrimental to health. However, in moderation, cheese can be part of a healthy diet and may even help protect against obesity, high blood pressure, and type 2 diabetes.
Firstly, cheese is a whole food, which is generally considered beneficial when consumed in a balanced diet. Whole foods are unprocessed or minimally processed, retaining their natural nutrients. Cheese is a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. Calcium is essential for bone health, but it also plays a role in cardiovascular health. The heart muscle needs calcium to contract, and the tiny muscles in blood vessels use calcium to regulate blood pressure. Swiss cheese, for example, provides 252 grams of calcium per ounce, contributing to the recommended daily intake of 1000-1200 milligrams. Swiss cheese is also low in salt, calories, and sodium, making it a good cheese option for those with high blood pressure.
Additionally, some high-fat cheeses like blue cheese, Brie, and Cheddar contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and reduce inflammation. A 2015 Danish study also found that children with a higher dairy intake were more likely to be cavity-free after three years.
For those with diabetes, cheese can be incorporated into a balanced diet. Cheese is high in protein, which helps balance blood sugar spikes and keeps people feeling full for longer, reducing cravings. However, it is recommended that people with diabetes choose low-fat or non-fat cheese options to avoid excess fat and sodium intake.
While cheese can provide these potential health benefits, it is important to consume it in moderation as part of a balanced diet.
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Cheese is high in saturated fat and salt, which can lead to high cholesterol
Cheese is a nutrient-dense food that provides protein, fats, and minerals. It is a good source of calcium, vitamin D, vitamin A, vitamin B12, phosphorus, potassium, zinc, riboflavin, and selenium. While cheese has several nutritional benefits, it is also high in saturated fat and salt.
Saturated fat makes up about 60% of the fat in most cheeses. While not all saturated fats are harmful, diets high in saturated fats and sodium have been linked to an increased risk of heart disease, high cholesterol, diabetes, and high blood pressure. Therefore, consuming cheese in moderation is recommended, especially for those with high cholesterol or blood pressure.
Some studies suggest that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes. Additionally, fermented dairy products like cheese and yogurt have a positive effect on cardiovascular health and can help maintain healthy cholesterol levels. Certain types of cheese, such as cheddar, contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
To reduce the intake of saturated fat and salt, it is advisable to opt for lower-fat cheeses such as mozzarella, feta, cottage cheese, or reduced-fat varieties. Goat's cheese, mozzarella, and ricotta are also lower in fat, while feta is traditionally made from sheep's milk or a combination of sheep and goat's milk, making it lower in fat and salt.
In conclusion, while cheese is a nutrient-rich food, its high saturated fat and salt content can lead to adverse health effects if consumed in excess. Moderation and choosing lower-fat alternatives are key to enjoying cheese as part of a healthy diet.
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It may benefit oral health by reducing cavities and inhibiting tooth demineralisation
Cheese may benefit oral health by reducing cavities and inhibiting tooth demineralisation. This is because cheese is rich in calcium, phosphate, and casein, a protein that creates a protective film over teeth. This protective film shields teeth from acid damage, particularly after eating something acidic, such as citrus fruit or sugary treats. Even a small piece of cheese after a meal can restore balance in the mouth and protect tooth enamel.
Cheese also increases saliva production, which washes away sugar, bacteria, and acid. The alkaline nature of saliva neutralises the acids formed in plaque and reduces the risk of enamel erosion. Chewing cheese stimulates saliva flow, which results in a higher rate of sugar clearance due to the diluting action of cheese-stimulated saliva.
The indigenous bacteria within cheese can help to reverse dental damage, healing lesions where enamel has already been impacted by bad oral bacteria. The high calcium and phosphorus content in cheese also helps to strengthen teeth and bones, and rebuild tooth enamel.
However, it is important to note that cheese should not replace routine oral healthcare or dental visits. Additionally, the fats in cheese can contribute to dry mouth in certain individuals, reducing saliva production. Balancing cheese with fibrous foods like apples or celery can help maintain oral health and cleanliness.
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Some people may need to avoid cheese due to lactose intolerance or milk allergies
Cheese is a whole food, which means it is generally good for health as long as it is consumed in moderation. However, some people may need to avoid cheese due to lactose intolerance or milk allergies.
Lactose intolerance is a condition where the body is unable to digest lactose, a sugar found in milk and other dairy products. This is because the body does not produce enough of the enzyme needed to break down lactose. While cheese is generally lower in lactose than milk, it can still trigger digestive problems in people with lactose intolerance. Symptoms of lactose intolerance after consuming cheese include gas, bloating, and diarrhea.
Milk allergies, on the other hand, are caused by an allergic reaction to a protein found in milk, called casein. Casein is also present in cheese, and consuming it can cause an allergic reaction in sensitive individuals. Symptoms of a casein allergy can include inflammation, rashes, acne, headaches, and sinus congestion.
It is important to note that not all cheeses are equally likely to cause issues for people with lactose intolerance or milk allergies. Firm, aged cheeses tend to be lower in lactose and may be better tolerated by those with lactose intolerance. Additionally, some types of cheese, such as Swiss, Cheddar, Gouda, and cottage cheese, contain probiotics, which can have beneficial effects on gut health.
For those with lactose intolerance or milk allergies, it is important to carefully read labels and choose cheeses that are suitable for their dietary needs. Alternatives to traditional cheese, such as vegan cheese made from soy, almonds, or cashews, can also be considered, although these may have added salt or other ingredients that should be taken into account. Consulting with a registered dietitian can help individuals with lactose intolerance or milk allergies make informed choices about including cheese in their diet.
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Frequently asked questions
Cheese is a whole food, meaning it is generally good for you as long as you don't eat too much of it. It is a great source of calcium, protein, vitamins A, B12, D, K, and zinc. It also contains probiotics which can help maintain a healthy gut microbiome.
Cheese is high in fat, including saturated fat, and salt. Some experts advise limiting your intake of saturated fat as diets high in saturated fat and sodium have been linked to heart disease, diabetes, and high blood pressure. Cheese is also high in calories and contains lactose, which can be difficult for some people to digest.
Harder cheeses tend to be higher in sodium, so lower-fat cheeses like mozzarella, feta, cottage cheese, or reduced-fat cheeses may be healthier options as they provide less saturated fat. Goat's cheese is also a good option as it is lower in lactose, a sugar that some people cannot easily digest.
Cheese can be enjoyed in moderation. In the UK, the standard portion size is 30g, which is the size of a small matchbox or two-and-a-half dominoes.
