Frederic Melton
Cheddar cheese is a beloved food in America, ranking at the top of favourite cheese surveys. However, it has a high-calorie count and is often considered unhealthy due to its fat content. While it is a good source of calcium, vitamin K2, and protein, it also contains saturated fat, which can raise cholesterol levels and put individuals at risk of cardiovascular disease. Despite this, recent studies suggest that the saturated fat in whole foods like cheese may not have the same detrimental effects on heart health as previously believed. This article will explore the topic of fat content in cheddar cheese, addressing its health benefits and risks.
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What You'll Learn
Cheddar cheese is high in saturated fat
Cheddar cheese is a popular variety of cheese, often used for snacking and cooking. It is named after the English village of Cheddar, where it was first created in the 11th century. Cheddar cheese is rich in calcium, with a 30g portion providing over 25% of an adult's daily requirements. It is also a good source of vitamin K2, which helps to prevent calcium buildup in arteries and veins, reducing the risk of heart disease.
However, cheddar cheese is also high in saturated fat, with a higher fat content compared to other dairy products. A 1-ounce (28g) serving of cheddar cheese contains 10 grams of total fat and 6 grams of saturated fat. While saturated fat has been linked to an increased risk of cardiovascular disease, recent research suggests that the impact of saturated fat in whole foods, such as cheese, on heart health may not be as detrimental as previously believed. Nonetheless, it is generally recommended to consume cheddar cheese in moderation to maintain a balanced diet.
The high-fat content of cheddar cheese has both pros and cons. On the one hand, it makes cheddar a good option for high-fat diets like the keto diet. Additionally, the fat in cheddar cheese includes conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and reduce the risk of heart disease. On the other hand, the high-fat content contributes to cheddar's high-calorie count, with a generous handful of grated cheddar adding over 10% of the daily calorie requirement.
When considering the health implications of consuming cheddar cheese, it is important to look at the bigger picture. While the high-fat content may be a concern, especially for those watching their cholesterol levels or maintaining a calorie-controlled diet, it is important to note that eating cheddar cheese in moderation may not have detrimental effects on health. Additionally, the benefits of cheddar cheese go beyond its fat content. The calcium and vitamin K2 content of cheddar cheese promote bone health and heart health, respectively. Furthermore, cheddar cheese is a good source of protein, contributing significantly to daily protein intake.
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It is also a good source of calcium
Cheddar cheese is a good source of calcium, a nutrient that promotes bone health. A 30g portion of cheddar provides over 25% of an adult's daily calcium requirements. Calcium also plays a role in blood clotting and other important functions.
Cheddar cheese is also a source of vitamin K2, which prevents calcium from building up in your arteries and veins. Getting enough vitamin K2 may reduce your risk of heart disease.
In addition to calcium and vitamin K2, cheddar cheese provides several other micronutrients, including vitamin A, phosphorus, zinc, selenium, and riboflavin.
While cheddar cheese has nutritional benefits, it also has high levels of saturated fat compared to other dairy products. Eating foods high in saturated fat can increase cholesterol levels and the risk of cardiovascular disease. However, new research suggests that the saturated fat in whole foods like cheese may not have the same detrimental effects on heart health as previously believed.
Cheddar cheese should be enjoyed in moderation as part of a healthy diet. Reduced-fat cheddar cheese is a good alternative, containing 30% less fat than the standard variety.
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Cheddar contains vitamin K2
Cheddar cheese is a beloved food in America, ranking at the top of favourite cheese surveys. It is a good source of calcium, which promotes bone health and plays a role in blood clotting.
Cheddar is also rich in vitamin K2, a nutrient that prevents calcium from building up in arteries and veins. Getting enough vitamin K2 may reduce your risk of heart disease. Cheddar cheese's vitamin K2 content varies based on the cheese and increases with age. For instance, a 50-gram serving of Munster cheese contains 50 micrograms of vitamin K2, while a 50-gram serving of cheddar cheese contains 12 micrograms.
Vitamin K2 is found in dairy, fermented foods, and animal products. It is fat-soluble, so fatty foods tend to be among the best providers of this nutrient. A recent US study showed that K2 was more prevalent in higher-fat milk and yoghurt than in lower-fat or fat-free versions.
While cheddar cheese has a high-calorie count and saturated fat content, eating it in moderation may help lower cholesterol levels. Cheddar is also quite low in lactose, making it a good option for those who are lactose intolerant.
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It is a high-calorie food
Cheddar cheese is a high-calorie food, with 114 calories per ounce. This means that a generous handful of cheddar, weighing around 50g, can add over 230 calories to your meal, which is more than 10% of your recommended daily intake. Cheddar is also a high-fat food, with 9.4 grams of fat per ounce, or 10 grams per ounce if it is made with whole milk. This makes it a good option for those on a keto diet, which is a high-fat eating plan.
Cheddar is a high-fat food because it is made from cultured milk and rennet, with the leftover liquid, or whey, drained to leave behind the curds. These curds are then heated to remove moisture, and the resulting slabs are pressed and moulded into blocks, which are then aged. This process is similar to that of other cheeses, but the specific bacteria cultures used, as well as the length of ageing and origin, will affect the flavour and texture of the final product.
Cheddar's high-fat content is mostly made up of saturated fat, with whole-milk cheddar containing 6 grams of saturated fat per ounce. While saturated fat has long been associated with an increased risk of cardiovascular disease, new research suggests that, when consumed in whole foods such as cheese, it may not have the same detrimental effects on heart health as previously believed. In fact, some studies have shown that eating cheddar cheese in moderation may help to lower cholesterol levels, particularly in middle-aged adults. This effect is thought to be due to the "cheese matrix", which describes how the arrangement of proteins and calcium in cheese offers a variety of health benefits.
However, it is important to note that not all experts agree, and some still advise limiting your intake of saturated fat. Additionally, cheddar cheese can be high in sodium, with 190mg per ounce, which can be an issue for people with high blood pressure. As such, it is recommended that cheddar cheese is enjoyed in moderation as part of a healthy diet.
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Cheddar is low in lactose
Cheddar cheese is a beloved food in America, regularly ranking at the top of favourite cheese surveys. It is a good source of calcium, providing over a quarter of an adult's daily requirements in a 30g portion. Calcium is one of the most important nutrients for promoting bone health, and people who maintain a diet rich in calcium are less likely to develop osteoporosis.
Cheddar is also rich in vitamin K2, a nutrient that prevents calcium from building up in your arteries and veins. Getting enough vitamin K2 may decrease your risk of heart disease. Cheddar also contains vitamin A, phosphorus, and small amounts of zinc, selenium, and riboflavin.
However, cheddar cheese is also high in saturated fat compared to other dairy products, with 10 grams of fat per ounce, of which 6 grams are saturated fat. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease. However, new research suggests that the saturated fat in whole foods such as cheese may not have the detrimental effects on heart health as previously believed.
Despite its saturated fat content, eating cheddar cheese in moderation may help lower your cholesterol. This is especially true for middle-aged adults. Participants in one study had more success getting their cholesterol levels down after eating full-fat cheese than people who ate reduced-fat cheese or butter.
Cheddar is among the harder, aged cheeses that are quite low in lactose, meaning that lactose-intolerant people can often eat it without unpleasant symptoms like bloating, stomach upset, and gas. However, it still contains casein and whey, which can trigger an immune response in people with a dairy allergy.
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Frequently asked questions
Yes, cheddar cheese contains fat.
Cheddar cheese has a high percentage of fat. One ounce (28 grams) of cheddar cheese contains 10 grams of fat and 6 grams of saturated fat.
The fat in cheddar cheese contains a mix of good and bad fats. Cheddar sourced from 100% grass-fed animals contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease. However, cheddar cheese also contains saturated fat, which can raise cholesterol levels and increase the risk of cardiovascular disease.
Yes, there are reduced-fat versions of cheddar cheese that contain 30% less fat than the standard variety. However, it is important to note that reduced-fat does not mean low-fat, and these varieties may still contain a significant amount of fat.
