Bushra Griffith
Cheese is a beloved food, but is it healthy to eat a slice of cheese every day? Cheese is a whole food, which means it is generally good for you, but only if consumed in moderation. Cheese is a great source of calcium, protein, vitamins, and probiotics, but it can also be high in sodium, saturated fat, and calories. Therefore, while eating a slice of cheese every day is not inherently unhealthy, it is important to be mindful of the type of cheese and its sodium and fat content.
| Characteristics | Values |
|---|---|
| Nutritional profile | Cheese offers protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, vitamin K, vitamin D, zinc, and fat. |
| Health benefits | Cheese may help prevent heart disease, osteoporosis, and obesity. It may also reduce inflammation and lower cholesterol. |
| Sodium content | Cheese can be high in sodium, with a slice containing up to 450 milligrams. Lower-sodium options include mozzarella, Swiss, and cheddar. |
| Saturated fat content | Cheese is high in saturated fat, which may lead to elevated cholesterol and an increased risk of heart disease. |
| Lactose content | Aged and hard cheeses, such as Parmesan, cheddar, and Swiss, are low in lactose and suitable for those with lactose intolerance. |
| Serving size | A typical slice of cheese weighs 20-30 grams, with a recommended serving size of 30 grams (a small matchbox or two-and-a-half dominoes). |
| Moderation | Cheese can be part of a healthy diet when consumed in moderation. It is recommended to have three 30-gram portions of dairy per day, including a variety of sources like yoghurt and milk. |
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What You'll Learn
- Cheese is a good source of protein, calcium, vitamins, and probiotics
- Cheese is high in saturated fat and salt, which can lead to high cholesterol and blood pressure
- Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids
- Cheese is best eaten in moderation, with a recommended serving size of 20-30g
- Some cheeses are better for those with lactose intolerance, such as aged, hard cheeses
Cheese is a good source of protein, calcium, vitamins, and probiotics
Protein is essential for building and repairing cells, and cheese is a good source of high-quality protein. One ounce of hard cheese contains about 8 grams of protein, while a half-cup of soft cheese like cottage cheese can have up to 14 grams. Cheddar cheese, a popular variety, offers 6.6 grams of protein per ounce.
Cheese is also an excellent source of calcium, which is important for bone health and muscle contraction. It can help prevent osteoporosis and reduce the risk of fractures. The calcium content varies by type, with hard cheese containing around 180 milligrams per ounce, while soft cheeses like cottage cheese provide about 80 milligrams.
Cheese also contains vitamins A, D, K, and B12, as well as zinc and phosphorus. These vitamins and minerals contribute to bone health, eye health, nervous system function, and DNA production.
Some types of cheese, especially fermented varieties like Swiss, Cheddar, Gouda, and cottage cheese, contain probiotics. Probiotics are healthy bacteria that can improve gut health, enhance oral health, and protect against disease. Aged but not heated or pasteurized cheeses are more likely to contain probiotics, and it is best to consume them fresh and uncooked to preserve the beneficial bacteria.
While cheese is a good source of these important nutrients, it should be consumed in moderation as part of a balanced diet. The high saturated fat and sodium content of cheese can have negative health effects if consumed in excess. The recommended serving size is generally one ounce or one thin slice per serving, and it is important to consider the sodium and saturated fat content, especially for those with certain health conditions.
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Cheese is high in saturated fat and salt, which can lead to high cholesterol and blood pressure
Cheese is a whole food, generally good for health, and an excellent source of calcium, protein, and other nutrients. However, cheese is often high in saturated fat and salt. A 30g portion of cheese, which is the standard portion size in the UK, provides seven per cent of your daily calories. The same portion of cheddar, for example, contains more salt than a packet of crisps.
High sodium intake is linked to high blood pressure, and high saturated fat intake is linked to high cholesterol. According to the Dietary Guidelines for Americans, adults should limit their sodium intake to less than 2,300 milligrams daily. The American Heart Association (AHA) recommends that those with high blood pressure further limit their intake to 1,500 milligrams per day.
Some cheeses are higher in sodium than others. For example, Parmesan, feta, and Romano are higher in sodium than mozzarella and Swiss cheese. Cheddar, mozzarella, and Swiss cheese are often lower in sodium than other varieties.
If you have high cholesterol or blood pressure, use high-fat cheeses sparingly. However, eating cheese in moderation is generally considered part of a healthy diet.
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Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids
Cheese is a whole food, which is generally healthy, as long as it is consumed in moderation. It is a good source of calcium, fat, protein, phosphorus, potassium, and vitamin B12. However, it is also high in sodium and saturated fat. Therefore, it is recommended to stick to a single serving of cheese, which is about an ounce, or one thin slice.
Grass-fed cheese is made from the milk of 100% grass-fed animals. A diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids than diets that rely on conventional dairy. Omega-3 fats are important for heart and metabolic health. They can help lower triglycerides, which are a risk factor for heart disease, reduce blood pressure, help prevent plaque buildup in arteries, and reduce arrhythmias.
Research by Chuck Benbrook, a research professor at Washington State University, found that organic dairy has 62% more healthy omega-3s than conventional milk, due to the cow's diet of fresh grass. He also found that pasture grasses and legumes provide milk cows with the building blocks for health-promoting omega-3 fatty acids.
While grass-fed cheese may have a healthier balance of omega-3 and omega-6 fatty acids, it is important to note that the amount of omega-3 remains small. Therefore, other sources of omega-3, such as fatty fish, seeds, nuts, and algae, should also be included in the diet. Additionally, grass-fed dairy products tend to be more expensive than standard versions.
In conclusion, while grass-fed cheese may offer a healthier balance of omega-3 and omega-6 fatty acids, it should not be relied upon as the sole source of omega-3 in the diet. A varied and balanced diet, including other omega-3-rich foods, is recommended for optimal health.
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Cheese is best eaten in moderation, with a recommended serving size of 20-30g
Cheese is a whole food, which means it is generally good for health when consumed in moderation. It is a source of calcium, protein, fat, phosphorus, potassium, vitamin B12, vitamin A, vitamin K, vitamin D, and zinc. Cheese also contains probiotics, which may keep the gut healthy and improve oral health.
However, cheese is also a source of sodium and saturated fat, which can be detrimental to health in large quantities. A single slice of cheese can contain up to 450 milligrams of sodium, contributing to 8% of the daily limit of 2,300 milligrams. The saturated fat in cheese has been linked to an elevated risk of heart disease, though this may vary depending on the type of saturated fat.
Therefore, it is recommended to consume cheese in moderation, with a serving size of 20-30 grams, which is roughly the size of a small matchbox. This amount can provide over a quarter of an adult's daily calcium requirements. However, it is important to note that other dairy products, such as yogurt and milk, can also provide similar nutritional benefits with lower fat and salt content.
When choosing cheese, opt for varieties with lower sodium and saturated fat content, such as mozzarella, Swiss cheese, or cheddar. If you have lactose intolerance, go for low-lactose options like Swiss, Parmesan, cheddar, goat cheese, or buffalo mozzarella. Additionally, consider the overall balance of your diet and limit the consumption of processed foods that are often paired with cheese, such as pizza crust, pepperoni, or crackers.
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Some cheeses are better for those with lactose intolerance, such as aged, hard cheeses
Eating a slice of cheese every day can be part of a healthy diet, but it's important to watch your sodium and saturated fat intake. Cheese is a whole food and a good source of calcium, protein, and fat. It also contains vitamins A, K, D, and B12, as well as phosphorus, zinc, and other nutrients.
However, cheese can be high in sodium and saturated fat, which may increase the risk of heart disease and elevate cholesterol levels. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet. The specific amount of cheese that constitutes a serving can vary depending on the type of cheese, but it is typically considered to be around one ounce, or one thin slice.
For those with lactose intolerance, the good news is that some cheeses are better options than others. Lactose intolerance is a digestive condition where the body lacks the enzyme lactase, making it difficult to digest lactose, a sugar found in milk and other dairy products. While soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain significantly more lactose than hard cheeses, aged and hard cheeses are naturally low in lactose. This is because, over time, the lactose in cheese converts to lactic acid, so the longer a cheese is aged, the less lactose it contains.
Examples of aged, hard cheeses that are suitable for those with lactose intolerance include:
- Cheddar: This nutty, crumbly cheese has a 0-2.1% lactose range and is versatile, working well in macaroni, as a sauce, or in cheese puffs.
- Provolone: With a 0-2.2% lactose range, this buttery cheese is great for sandwiches, casseroles, and homemade pizza.
- Gouda: With a 0-2.2% lactose range, Gouda can be slightly sweet and is a good choice for grilled cheese, cheese platters, or cheese puffs.
- Parmesan: Parmesan has a 0-3.2% lactose range and adds tanginess to spaghetti, pizza, scrambled eggs, or breaded chicken cutlets.
- Swiss: Swiss cheese is another option for those with lactose intolerance, though it is higher in sodium.
In addition to aged, hard cheeses, there are other dairy products that are low in lactose and may be suitable for those with lactose intolerance, including Greek and Icelandic-style yogurts, lactose-free milk, and butter. It is also important to note that the severity of lactose intolerance can vary, so some individuals with lactose intolerance may be able to tolerate small portions of higher-lactose cheeses without experiencing symptoms.
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Frequently asked questions
Cheese is a whole food, which is generally good for you, but only if consumed in moderation. A slice of cheese can have up to 450 milligrams of sodium, which is about 8% of your daily sodium limit. Therefore, one slice of cheese a day is healthy, as long as you are mindful of your overall sodium and saturated fat intake.
Cheese is a great source of calcium, fat, protein, phosphorus, potassium and vitamin B12. It also contains vitamin A, which is important for eye health, and vitamin D, which helps us absorb calcium. Cheese may also contain probiotics, which can keep the gut healthy and contribute to overall health.
Cheese is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease. Cheese is also relatively high in calories, so eating too much of it may cause weight gain.
Mozzarella is lower in sodium and calories than most other cheeses. It also contains beneficial bacteria that act as probiotics, which may improve gut health and boost your immune system. Other healthy cheeses include Swiss, Parmesan, and Cheddar, which are lower in sodium and lactose.
