Kamil Perry
Cheese is a beloved staple in many diets, but is it a good fat or a bad fat? Cheese is a good source of calcium and protein, and some types of cheese are rich in probiotics and vitamin K. However, cheese is also high in calories, saturated fat, and salt, and low in fibre. While cheese can be part of a healthy, well-balanced diet, it is important to consider which types of cheese to consume and in what quantities.
| Characteristics | Values |
|---|---|
| Good source of calcium | Yes |
| Good source of protein | Yes |
| High in calories | Yes |
| High in saturated fat | Yes |
| High in salt | Yes |
| High in sodium | Yes |
| Low in fibre | Yes |
| Good source of vitamin K | Yes |
| Good source of vitamin D | Yes |
| Good source of probiotics | Yes |
| Good source of omega-3 fatty acids | Yes |
| High in cholesterol | Yes |
| Good for heart health | In moderation |
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is a beloved food, enjoyed for its rich, creamy flavour and satiating qualities. It is also a good source of calcium and protein, which are essential nutrients for the human body.
Calcium is important for maintaining healthy bones and teeth. Dairy products like milk, cheese, and yoghurt are especially high in calcium, and cheese is an excellent way to meet your daily calcium requirements. Parmesan cheese, for example, contains 242 mg of calcium per ounce (28 grams), which is 24% of the daily recommended value. Other cheeses also contain significant amounts of calcium, although softer cheeses tend to have less. A 30g portion of cheddar, for instance, provides over a quarter of an adult's daily calcium needs.
Cheese is also a good source of protein. Protein is essential for the growth and repair of body tissues, and it helps to promote muscle growth and recovery. An ounce of hard cheese contains about 8 grams of protein, while a half-cup of soft cheese like cottage cheese provides 14 grams.
While cheese is a good source of calcium and protein, it is also high in saturated fat and sodium, which can have negative health effects. Therefore, it is generally recommended to consume cheese in limited amounts and to pair it with healthy foods like whole-grain crackers or salad. Reduced-fat cheeses are also available, which can be a good option for those watching their fat intake.
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Some cheeses are high in saturated fat and sodium
Cheese is a staple food in many kitchens and has thousands of varieties, including Gorgonzola, Camembert, and pecorino Romano. While it is a good source of calcium and protein, it is also high in calories, saturated fat, and salt.
Some cheeses are higher in saturated fat and sodium than others. For example, whole milk cheeses, such as Cheddar, are made from regular, unskimmed milk and are high in saturated fat. Other popular cheeses, such as mozzarella, can be high in fat, depending on how they are made and consumed. For instance, mozzarella made from Italian water buffalo milk can have around 18% fat and 12% saturated fat, while mozzarella made from cow's milk is often stretched and melted on pizza, which can increase its fat content.
Reduced-fat versions of cheese are available, typically containing 30% less fat than the standard variety. For example, reduced-fat Cheddar contains around 22% fat (14% saturated) compared to standard Cheddar, which contains about 35% fat (22% saturated). Other low-fat cheeses include ricotta, cottage cheese, and quark, a soft, fresh cheese that is virtually fat-free and has no added salt.
While some cheeses are high in saturated fat and sodium, they can still be enjoyed as part of a healthy diet in moderation. A daily serving of cheese, averaging 1.5 ounces per day, is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. In addition, some fermentation byproducts in cheese have health effects that may counteract the sodium and saturated fat content. For example, bacteria in certain cheeses break down milk proteins to create compounds similar to those found in ACE inhibitors, a widely used class of blood pressure drugs.
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Low-fat and reduced-fat cheeses are available
While cheese is a good source of protein and calcium, many of the most popular varieties are made from whole milk and are high in saturated fat. However, low-fat and reduced-fat cheeses are available and can be a good alternative for those looking to reduce their fat intake. These cheeses are made with non-fat or low-fat milk and contain significantly less saturated fat and cholesterol than their whole-fat counterparts.
Reduced-fat Cheddar cheese, for example, contains 30% less fat than the standard variety, with 22% fat compared to 35% in the regular version. Similarly, part-skim mozzarella is a reduced-fat option that can help keep your fat intake lower without sacrificing the mild flavour and texture of regular mozzarella. Other low-fat cheese options include Swiss cheese, cottage cheese, ricotta, and feta. These cheeses typically have less than 1 gram of saturated fat per serving and can be used as substitutes for high-fat cheeses in recipes.
It is important to note that reducing the fat in cheese can sometimes affect its texture and flavour. Low-fat cheeses may have a harder, gummier, or chewier texture, and might contain additives to improve their texture. Additionally, when cooking with low-fat or reduced-fat cheeses, they may take longer to melt and can produce a skin when baked or grilled, so it is recommended to add them towards the end of the baking time.
While incorporating low-fat cheese into your diet can aid in weight loss by reducing overall calorie intake, it is important to remember that eating low-fat cheese alone will not cause weight loss. It should be paired with healthy foods like whole-grain crackers or salad, and consumed in moderation as part of a balanced diet.
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Cheese may be good for your heart
While cheese is often associated with high levels of saturated fat and sodium, which can increase the risk of cardiovascular disease, a daily serving of cheese may be good for your heart. A 2023 review in Advances in Nutrition found that consuming an average of 1.5 ounces of cheese per day was linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. This may be due to cheese's ability to lower body mass index (BMI), waist circumference, triglycerides, and fasting glucose levels. Additionally, some fermentation byproducts in cheese may counteract the negative effects of sodium and saturated fat. For example, bacteria in certain cheeses break down milk proteins to create compounds similar to ACE inhibitors, which are used to treat high blood pressure.
When it comes to specific types of cheese, mozzarella is often recommended for heart health. It is a good source of protein and calcium and contains probiotics that benefit gut and immune health. Fresh mozzarella is also lower in saturated fat and sodium than other cheeses, making it a better option for those concerned about heart health. Other cheeses that are considered heart-healthy include unripened cheeses like feta, cottage cheese (especially the low-fat or fat-free versions), and ricotta (in its mild form). These cheeses are lower in fat and sodium compared to other varieties.
On the other hand, highly processed cheeses, such as American cheese slices, are often high in sodium and saturated fat, which can negatively impact heart health. Similarly, Brie and other super-soft cheeses like Camembert are made with large amounts of cream, resulting in high-fat content. While goat's cheese is considered a "high-fat" product, it is touted as being better for individuals with lactose intolerance than soft cheeses made from cow's milk. Overall, when incorporating cheese into your diet, it is important to practice moderation and pair it with healthy foods like whole-grain crackers or salad.
In summary, while cheese can be part of a heart-healthy diet, it is crucial to choose varieties that are not too high in saturated fat and sodium. Opting for reduced-fat or low-fat cheeses and consuming them in moderation can make a significant difference in maintaining a healthy cardiovascular system.
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Cheese can be part of a healthy, well-balanced diet
Cheese is a beloved staple in many diets, but it has gained a bad reputation for being high in fat and salt. However, this does not mean that cheese cannot be part of a healthy, well-balanced diet. The key is moderation and making smart choices about the types of cheese consumed.
Firstly, it is important to understand that not all fats are created equal. While cheese does contain saturated fat, some varieties have lower amounts than others. For example, mozzarella and goat cheese have about 4 grams of saturated fat per ounce, while an ounce of Swiss, provolone, or cheddar has around 5 grams. Surprisingly, soft cheeses like Brie and blue cheese, which are often assumed to be higher in fat, contain similar amounts.
In addition to choosing lower-fat options, it is essential to watch portion sizes. A little cheese goes a long way, especially with strongly flavoured varieties like feta or blue cheese, which can be used sparingly to add a punch of flavour without excessive fat or salt. Reduced-fat cheeses are also a good option, containing up to 30% less fat than their standard counterparts.
Cheese also has some redeeming nutritional qualities. It is a good source of calcium, an essential mineral for bone and teeth health. Cheese also contains protein and, in some cases, probiotics, which promote a healthy gut microbiome. Additionally, certain cheeses, like Asiago, cheddar, and Parmesan, contain compounds similar to those found in ACE inhibitors, a class of blood pressure drugs.
When incorporating cheese into a well-balanced diet, it is best paired with healthy foods like whole-grain crackers or salad. For those with severe heart issues or high blood pressure, it is advisable to limit cheese consumption due to its sodium and saturated fat content. However, for most people, enjoying a moderate amount of cheese as part of a balanced diet can be perfectly healthy.
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Frequently asked questions
Cheese is high in saturated fat and salt, and low in fiber. However, it is also a good source of calcium and protein. While it's not necessarily a "good" or "bad" fat, it can be enjoyed as part of a healthy, well-balanced diet, in moderation.
Some cheeses are lower in fat than others, including mozzarella, ricotta, cottage cheese, and feta. Reduced-fat versions of cheese are also available and are a good alternative to the standard varieties.
A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Cheese also contains probiotics, the good bacteria that can help maintain a healthy gut microbiome.
