Randy Chandler
Cheese is a whole food, meaning it is generally good for you as long as you do not consume too much of it. It is a good source of calcium, protein, vitamins A, B12, D, K, and zinc, and probiotics. However, it is also high in fat, calories, saturated fat, and salt, and low in fibre. While some studies have shown that cheese can be beneficial for oral health, gut health, blood vessel health, bone health, and muscle health, others have indicated that diets high in saturated fats and sodium can lead to heart disease, diabetes, and high blood pressure. So, is a lot of cheese good for you? Probably not. But that doesn't mean you have to give it up completely.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food with high calcium, fat, protein, vitamins A, B12, D, K, phosphorus, potassium, zinc, riboflavin, and selenium content. |
| High in Calories | Cheese is calorie-dense, with about 100 calories per ounce. |
| High in Saturated Fat | Cheese contains saturated fat, which has been linked to an elevated risk of heart disease, diabetes, and high blood pressure. However, one study found that full-fat cheese reduced total cholesterol and "bad" LDL cholesterol. |
| High in Salt | Cheese is usually loaded with sodium, which can be an issue for people with high blood pressure. Harder cheeses tend to be higher in sodium. |
| Low in Fiber | Cheese contains no fiber. |
| Allergies and Intolerances | Some people are allergic to casein, a protein in cheese, or are lactose intolerant. |
| Oral Health | Cheese may benefit oral health by creating an alkaline environment in the mouth, reducing cavities, and encouraging remineralization. |
| Blood Vessel Health | Cheese is a source of glutathione, an antioxidant that helps maintain brain health and may improve blood vessel function. |
| Gut Health | Cheese contains probiotic bacteria, which can help maintain healthy gut bacteria and cholesterol levels. |
| Bone and Muscle Health | The calcium and protein in cheese contribute to bone and muscle health, helping to prevent osteoporosis. |
| Cardiovascular Benefits | A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. |
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What You'll Learn
- Cheese is a whole food, rich in calcium, protein, vitamins and minerals
- Cheese is high in calories, saturated fat and salt, and low in fibre
- Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation
- Cheese contains probiotics, which may keep the gut healthy and reduce cavities
- Cheese is linked to a lower risk of heart disease, stroke and death from cardiovascular disease
Cheese is a whole food, rich in calcium, protein, vitamins and minerals
Cheese is a whole food, meaning it is a food in its most natural form, with minimal to no processing. It is rich in calcium, protein, vitamins, and minerals, and offers several health benefits.
Firstly, cheese is an excellent source of calcium, which is essential for building and maintaining strong bones. Adequate calcium intake can help prevent osteoporosis and other bone-related health issues. Additionally, calcium plays a role in reducing blood pressure and protecting against obesity, high blood pressure, and type 2 diabetes.
Cheese is also a good source of protein, which is crucial for muscle health and strength. The protein in cheese, including whey protein, contributes to muscle building and repair. Furthermore, cheese contains vitamins A, B12, and K, as well as minerals like zinc, phosphorus, and riboflavin. These nutrients contribute to overall health and well-being.
Some varieties of cheese, such as Swiss, cheddar, and cottage cheese, contain probiotics, which are beneficial bacteria that support gut health. Probiotics can improve gut regularity, promote immunity, and reduce inflammation. Additionally, the presence of probiotics in cheese can positively impact oral health, reducing cavities and promoting healthy teeth.
While cheese offers these nutritional benefits, it is important to consume it in moderation as part of a balanced diet. Cheese is high in calories, saturated fat, and sodium, which can be a concern for individuals with cardiovascular disease, high cholesterol, or high blood pressure. Lower-fat and reduced-sodium cheese options are available for those looking to limit their intake of these nutrients.
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Cheese is high in calories, saturated fat and salt, and low in fibre
Cheese is a whole food, meaning it is generally good for you as long as it is consumed in moderation. However, it is high in calories, with approximately 100 calories per ounce, depending on the variety of cheese. This calorie density means that excessive cheese consumption could lead to unwanted weight gain.
Cheese is also high in saturated fat, which has been linked to an elevated risk of heart disease, diabetes, and high blood pressure. However, not all saturated fats are necessarily harmful, and some studies have shown that full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol. Additionally, dairy fats contain conjugated linoleic acid (CLA), which may help lower blood sugar levels and prevent heart disease and obesity. Nevertheless, due to its high saturated fat content, people with cardiovascular disease or high cholesterol may need to limit their cheese intake.
Cheese is also a significant source of salt, which can be problematic for individuals with high blood pressure. Harder cheeses tend to have higher sodium content, and even softer cheeses like cottage cheese contain a fair amount of sodium. Therefore, those watching their salt intake should be mindful of their cheese consumption.
Lastly, cheese is low in fibre, containing none at all. This lack of fibre may be another reason why some people choose to limit or avoid cheese in their diets.
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Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation
Cheese is a whole food, meaning it is generally good for you as long as you do not eat too much of it. It is a good source of calcium, protein, fat, and vitamins A and B12, as well as zinc, phosphorus, and riboflavin. However, it is also high in calories, saturated fat, and salt, and low in fibre.
One of the benefits of cheese is its potential to improve bone and muscle health. The calcium and protein content in cheese can help build strong bones and prevent osteoporosis, while also keeping muscles strong and healthy. In addition, dairy fats in cheese contain conjugated linoleic acid (CLA), which has been linked to several health benefits.
CLA is an omega-6 fatty acid found in dairy products and beef. While there is still much to learn about CLA, initial research suggests that it may help improve lipid panels and lower blood sugar levels. Furthermore, studies indicate that consuming CLA from cheese or other foods may be more beneficial than taking a CLA supplement. Grass-fed cheese, in particular, tends to provide higher amounts of CLA.
The presence of CLA in cheese may also help ease inflammation throughout the body. This is especially relevant for individuals who experience allergic reactions to casein, a protein found in cheese, or lactose intolerance. Symptoms of such sensitivities can include inflammation, rashes, acne, headaches, sinus congestion, bloating, flatulence, and diarrhoea.
While cheese has its benefits, it is important to consume it in moderation due to its high saturated fat and sodium content. Excessive intake of saturated fat and sodium has been associated with heart disease, diabetes, and high blood pressure. Therefore, it is recommended to pair cheese with healthy foods and consume it as part of a balanced diet.
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Cheese contains probiotics, which may keep the gut healthy and reduce cavities
Cheese is a whole food that offers a range of nutritional benefits. It is a source of calcium, protein, vitamins A and B12, zinc, phosphorus, riboflavin, potassium, and selenium. However, it is also high in calories, saturated fat, and salt, and low in fibre. While cheese is generally considered healthy in moderation, excessive consumption may contribute to unwanted weight gain and elevate the risk of heart disease.
Cheese contains probiotics, which are beneficial bacteria that support gut health and overall well-being. Probiotics contribute to a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function. They help maintain the balance between good and harmful bacteria in the gut, which, when disrupted, has been linked to allergies, mood disorders, and arthritis. Eating probiotic-rich cheeses can help restore this balance, potentially alleviating symptoms associated with these conditions.
Cheeses that have been aged but not heated are more likely to contain probiotics. This includes soft and hard cheeses such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese. Eating these cheeses fresh and uncooked is recommended, as heat can destroy the probiotics. Adding these cheeses to sandwiches or salads is a delicious way to include them in your diet.
In addition to their gut health benefits, probiotics in cheese may also improve mental well-being. The gut-brain axis is a bidirectional communication pathway, and a healthy gut microbiome supported by probiotics may positively impact mental health. Probiotics have the potential to alleviate symptoms of anxiety and depression.
Furthermore, the probiotics in cheese can help with lactose intolerance. Certain strains, like Lactobacillus and Bifidobacterium, produce enzymes that aid in breaking down lactose, allowing individuals with lactose intolerance to enjoy dairy products with reduced discomfort. By consuming cheese with probiotics, individuals with lactose intolerance may be able to include more dairy in their diet.
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Cheese is linked to a lower risk of heart disease, stroke and death from cardiovascular disease
Cheese is often considered unhealthy due to its high fat, sodium, and calorie content. However, when consumed in moderation, cheese can offer several health benefits, including a reduced risk of heart disease, stroke, and death from cardiovascular disease.
Cheese is a whole food, meaning it is a minimally processed food that is close to its natural form. It is a good source of calcium, protein, and other essential nutrients. Calcium, for example, is important for bone health and can help prevent osteoporosis. Cheese also contains probiotics, which can improve gut health and reduce cavities. Additionally, some cheeses contain conjugated linoleic acid (CLA), an omega-6 fatty acid that may help lower blood sugar levels and improve lipid panels.
While cheese does contain saturated fat, it is important to note that not all saturated fats are equal, and those found in cheese may not necessarily lead to an increased risk of heart disease. In fact, some studies have shown that consuming full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol, bringing them into a healthy range. This may be due to the presence of dairy fats, which contain CLA, known for its potential health benefits in reducing inflammation and preventing heart disease.
The key to reaping the benefits of cheese is moderation. A daily serving of cheese, averaging 1.5 ounces per day, is associated with a reduced risk of cardiovascular issues. However, it is important to be mindful of the type of cheese and its sodium and saturated fat content, especially for individuals with existing heart conditions or high cholesterol.
In conclusion, while cheese has a reputation for being unhealthy, it can offer several health benefits when consumed in moderation. Its nutritional profile, including calcium, protein, and probiotics, can contribute to a balanced diet and support overall health, including a reduced risk of heart disease, stroke, and cardiovascular death.
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Frequently asked questions
Cheese is a whole food, meaning it is generally good for you as long as you do not eat too much of it. Cheese is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, riboflavin, and selenium. It also contains probiotics, which can keep the gut healthy. However, cheese is high in fat, calories, saturated fat, and salt, and low in fibre.
About one serving of dairy foods a day is a good target. A daily serving of cheese (around 1.5 ounces) has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, diets high in saturated fat and sodium have been linked to heart disease, so it is best to eat cheese in moderation.
Harder cheeses tend to be higher in sodium, so softer cheeses like mozzarella and goat cheese are better options as they contain less saturated fat. Cottage cheese is also a good option as it is an excellent source of protein and has less saturated fat.
