Patrick Oconnell
Cheddar cheese is a semi-hard, matured cheese made from cow's milk. It is one of the most popular types of cheese, with a rich vitamin content and health benefits. However, it also has a high-fat content and is high in calories and sodium. So, is it bad for you? Recent news highlights that, in moderation, cheddar cheese can be part of a balanced diet, offering nutritional value and potential health benefits.
| Characteristics | Values |
|---|---|
| Calories | 114 calories per ounce |
| Fat | 9.4 grams per ounce |
| Sodium | 180 mg per ounce |
| Lactose | Low |
| Protein | 6.6 grams per ounce |
| Calcium | 200 mg per ounce |
| Vitamin K2 | Rich source |
| Conjugated linoleic acid (CLA) | Contains small amounts |
| Probiotics | May contain |
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What You'll Learn
Cheddar is a good source of calcium, protein and vitamin K2
Cheddar cheese is a good source of calcium, protein, and vitamin K2. While it is a semi-hard cheese that is high in fat and calories, it also has several health benefits. Firstly, as a dairy product, cheddar is a good source of calcium, which is essential for building and maintaining strong bones. Cheddar is also a rich source of vitamin K2, which works in conjunction with calcium to improve bone density and reduce the risk of fractures. Vitamin K2 helps to activate a protein that binds calcium to our bones, ensuring they remain strong and healthy. Additionally, vitamin K2 prevents calcium from building up in the arteries and veins, thereby reducing the risk of heart disease.
Cheddar cheese is also a good source of protein, which is essential for muscle growth and repair. Protein has several other functions in the body, including the building of skin, hair, and nails, as well as the creation of enzymes and hormones. As an aged cheese, cheddar is also low in lactose, making it suitable for people with lactose intolerance, although it is still derived from cow's milk so it is not suitable for those with a milk allergy.
While cheddar cheese can be a nutritious food, it is important to consume it in moderation as part of a balanced diet. Cheddar is high in saturated fat and salt, which can have negative health impacts if consumed in excess. However, when consumed in moderation, cheddar cheese can be a good source of calcium, protein, and vitamin K2, offering several health benefits.
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It is high in fat, calories and sodium
Cheddar cheese is a popular semi-hard cheese from England, made from cow's milk that has been matured for several months. It is rich in vitamin K2, a nutrient that prevents calcium from building up in your arteries and veins, reducing the risk of heart disease. Cheddar also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
However, cheddar is high in fat, with 9.4 grams of fat per ounce, and 230 calories in a 50-gram serving, which is more than 10% of your daily requirement. Cheddar is also high in sodium, with one slice (1 ounce) containing about 180 mg of sodium, or 8% of your daily sodium limit. While sodium content can vary from brand to brand, aged cheeses tend to be higher in sodium as they require more salt in the aging process.
Despite its high-fat content, eating cheese in moderate amounts appears to reduce the risk of hypertension or high blood pressure. It is recommended to keep cheese portions small and consume it as part of a balanced meal pattern, which may be protective against heart disease.
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Cheddar has a positive effect on cardiovascular health
Cheddar cheese is often considered unhealthy due to its high-fat content. However, when consumed in moderation, it can have a positive effect on cardiovascular health. Firstly, cheddar is a good source of calcium, a mineral essential for maintaining bone structure and strength. A calcium deficiency can increase the risk of osteoporosis, while adequate calcium intake can help prevent obesity, high blood pressure, and type 2 diabetes. Cheddar also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. Additionally, aged cheddars may contain probiotics, which can improve gut health, lower inflammation, and protect against disease.
While it is important to be mindful of the sodium and saturated fat content in cheddar, consuming it in small portions as part of a balanced diet can be beneficial for cardiovascular health. Research suggests that eating a small amount of cheese daily may have positive effects on the heart. A 2022 study in Nutrients found an inverse association between cheese intake and cardiovascular issues such as type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. This means that the more cheese was consumed, the lower the risk of these conditions.
The calcium and probiotics in cheddar are believed to contribute to its heart-healthy properties. Calcium is important for the proper electrical activity and pumping action of the heart, while probiotics can improve gut health and positively impact oral health. Furthermore, the protein content in cheddar makes it a filling food option, especially when paired with carbohydrate-rich snacks.
It is worth noting that the potential benefits of cheddar cheese may vary depending on its source. For example, cheddar sourced from 100% grass-fed animals has been found to contain twice as much CLA as conventional cheddar, but it is unclear if switching to grass-fed cheese would provide overall nutritional benefits in a typical US diet. Overall, when consumed in moderation, cheddar cheese can be a part of a heart-healthy diet, contributing to improved cardiovascular health.
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It is aged and firm, with a strong flavour
Cheddar cheese is a semi-hard, aged cheese with a strong flavour. It is made from cow's milk that has been matured for several months, and the length of maturation affects the intensity of the flavour. Cheddar is a good source of calcium, with a 30g portion providing over a quarter of an adult's daily requirements. It is also a source of vitamin K2, which is important for heart health by preventing calcium from building up in the arteries and veins. Cheddar is high in fat and calories, with 114 calories and 9.4 grams of fat per ounce, and it can be salty, with a similar sodium content to a packet of crisps. However, it is lower in sodium than some other cheeses.
Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much conjugated linoleic acid (CLA) as conventional cheddar. CLA is a healthy fat that may help prevent obesity and heart disease, and reduce inflammation. However, a high intake of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems, so cheese should be consumed in moderation. Aged cheeses like cheddar are also naturally low in lactose, so small amounts may be tolerated by people with lactose intolerance.
In addition to its nutritional content, cheddar cheese also has environmental implications. Dairy production has a large impact on greenhouse gas emissions and land use, so the environmental impact of cheese consumption should be considered alongside its health effects. Overall, when consumed in moderation, cheddar cheese can be part of a healthy diet, offering benefits such as increased calcium and vitamin K2 intake, but it should be balanced with lower-fat and lower-sodium options to mitigate potential negative health impacts.
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Cheddar sourced from grass-fed animals has more nutritional benefits
Cheddar cheese is a popular variety of cheese that is consumed worldwide. It is a hard, aged cheese with a firm texture and a strong flavour. While it is known to be high in fat, calories, and sodium, it also offers several nutritional benefits.
Cheddar cheese sourced from grass-fed animals has been found to have an even more impressive nutritional profile. The diet of cows can significantly impact the nutrient composition of their milk, and subsequently, the cheese produced from it. Grass-fed cheddar has been found to be richer in several important nutrients and may offer a range of health benefits.
Firstly, grass-fed cheddar contains higher levels of omega-3 fatty acids. Omega-3s are essential for maintaining a healthy heart and brain. The increased consumption of omega-6 fatty acids, commonly found in grain-fed animal products, can lead to an imbalance in the body, increasing the risk of cardiovascular disease, obesity, and diabetes. Therefore, the higher omega-3 content in grass-fed cheddar helps to balance the fatty acid ratio, promoting a healthier diet.
Additionally, grass-fed cheddar is a good source of vitamin E, a powerful antioxidant. Vitamin E helps protect the body by neutralising harmful free radicals, and may even contribute to slowing down the ageing process of cells. Grass-fed cheddar is also associated with higher levels of beta carotene, which is converted into vitamin A in the body. Vitamin A offers a host of benefits, including improved eyesight, enhanced bone and reproductive health, and a boost to the immune system.
Furthermore, grass-fed cheddar contains higher levels of conjugated linoleic acid (CLA), a beneficial fatty acid. CLA has been linked to a range of health benefits, including the potential prevention of cancer, reduced body fat, and a lower risk of heart attack. It may also help to prevent obesity and reduce inflammation.
While the nutritional benefits of grass-fed cheddar are evident, it is important to consume cheese in moderation as part of a balanced diet. The high-fat content of cheddar, especially when consumed in large quantities, can contribute to increased health risks. However, when enjoyed in moderation, grass-fed cheddar cheese can be a delicious and nutritious part of a healthy diet.
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Frequently asked questions
Cheddar cheese is high in fat, calories, and sodium, but it also has a high vitamin content that can bring health benefits. It is rich in vitamin K2, which prevents calcium from building up in your arteries and veins, reducing the risk of heart disease. Cheddar also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
It is recommended that adults between the ages of 19 and 50 get 1,000 milligrams of calcium daily. A 1-ounce serving of cheddar cheese contains about 200 mg of calcium, so a small amount can go a long way. Keep in mind that a generous handful of grated cheddar could easily weigh 50g, adding over 10% of your daily calorie requirement.
Cheddar is a semi-hard cheese that is usually matured for several months. It is one of the most popular types of cheese, but there are many other varieties to choose from. Compared to softer cheeses like mozzarella, cheddar has more calories and fat but is lower in sodium.
Yes, people with lactose intolerance may be able to tolerate aged and hard cheeses like cheddar in small amounts. This is because the lactose is fermented and lost during the aging process.
If you are looking for lower-calorie and lower-fat alternatives, you can try part-skim mozzarella, Swiss cheese, feta cheese, or reduced-fat varieties. For a similar flavour but less sodium, you could also try other semi-hard English cheeses.
