Randy Chandler
Cheese is a whole food that is widely enjoyed in a variety of dishes, from sandwiches to pizzas. It is known for its distinctive flavour, aroma, texture, and colour. While cheese is often criticized for its high fat content, it also provides several health benefits. The key to understanding the role of cheese in a healthy diet is moderation. This article will explore the nutritional profile of cheese, focusing on its fat content, and provide insights into how it can be incorporated into a balanced diet.
| Characteristics | Values |
|---|---|
| High in calories | Yes, with some types containing 100 calories or more per ounce |
| High in saturated fat | Yes, but small amounts of conjugated linoleic acid (CLA), a healthy fat, are present in high-fat cheeses |
| High in salt | Yes, especially harder cheeses |
| Low in fibre | Yes |
| Good source of calcium | Yes |
| Good source of protein | Yes |
| Contains vitamins | Yes, including vitamins A, B12, D, and K, as well as zinc and riboflavin |
| Contains selenium | Yes |
| Contains probiotics | Yes, including Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese |
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What You'll Learn
Cheese is a good source of calcium, protein, vitamins, and minerals
Cheese is often associated with being a high-fat food, and while this is true, it is also a good source of calcium, protein, vitamins, and minerals.
Calcium is essential for bone development and maintaining healthy bones, and cheese is an excellent source of this nutrient. In fact, for many people, cheese is the main source of calcium in their diet. A 30g portion of cheddar, for example, provides over a quarter of an adult's daily calcium requirements. Cheese also contains vitamin D, which helps the body absorb calcium. Other vitamins found in cheese include vitamins A, B12, and K, which contribute to bone health.
Cheese is also a good source of protein, which is necessary for maintaining strong and healthy muscles. Additionally, cheese contains minerals such as phosphorus, potassium, zinc, and selenium. Selenium, for example, is an antioxidant that aids the immune system.
While cheese is a good source of these nutrients, it is important to consume it in moderation as part of a balanced diet. Cheese is high in calories and saturated fat, and it can also be high in sodium, which may be a concern for people with high blood pressure. However, lower-fat, low-sodium cheeses can be part of a healthy diet and may even help lower blood pressure.
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It's also high in calories, saturated fat, and salt
Cheese is a calorie-dense food, with some types containing 100 calories or more per ounce. For example, a generous handful of grated cheddar, weighing 50g, adds 230 calories to your meal. This is more than 10% of your recommended daily calorie intake.
Cheese is also high in saturated fat, which has been linked to raising "bad" LDL cholesterol levels, a known risk factor for heart disease. Some experts advise limiting saturated fat intake, although not all agree. However, the full-fat varieties of cheese contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
Cheese is also a significant source of salt, with harder cheeses tending to be higher in sodium. High salt intake is linked to high blood pressure, so those with blood pressure issues may want to limit their cheese consumption.
While cheese has a bad reputation for being high in calories, saturated fat, and salt, it also has several health benefits when consumed in moderation.
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Some cheeses contain conjugated linoleic acid (CLA), a healthy fat
Cheese is often associated with a high-fat food, but it also has some health benefits. Some cheeses, such as Brie, cheddar, blue, and Swiss cheese, contain conjugated linoleic acid (CLA), a type of omega-6 fatty acid found in dairy products and beef. CLA is a healthy fat that may offer several benefits.
Firstly, CLA may help prevent obesity and heart disease. Studies suggest that full-fat dairy products, when consumed in moderation, can be beneficial and even exhibit anti-inflammatory properties. Specifically, CLA may help reduce inflammation, a key driver of many chronic diseases, including heart disease. This is supported by the fact that cheese is a good source of calcium, which helps to reduce blood pressure, a risk factor for heart disease.
Secondly, cheese derived from grass-fed animals has been shown to contain higher levels of CLA. Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much CLA as conventional cheddar. This suggests that the way dairy animals are fed can significantly impact the nutritional profile of the resulting cheese.
However, it is important to note that while cheese can be a part of a healthy diet, moderation is key. Cheese is calorie-dense, with about 100 calories per ounce, and it is high in saturated fat and sodium. Excessive consumption of saturated fat and sodium has been linked to heart disease, diabetes, and high blood pressure. Therefore, while some cheeses contain the beneficial CLA, it is important to consume cheese in moderation as part of a balanced diet.
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Full-fat cheeses may be healthier than low-fat alternatives
Cheese is a whole food, which means it is a food as close to its natural form as possible, with minimal to no processing. It is widely enjoyed and used in many dishes, from sandwiches to casseroles and pizzas. Cheese is a good source of calcium, protein, phosphorus, potassium, and vitamin B12. It also contains selenium, an antioxidant that aids our immune systems.
However, cheese often gets a bad rap for its high fat content. It is a calorie-dense food, with about 100 calories per ounce, depending on the variety. It is also high in saturated fat and salt, which can be an issue for people with high blood pressure. Some experts advise limiting the intake of saturated fat, as diets high in saturated fats and sodium have been linked to heart disease, diabetes, and high blood pressure.
Despite this, full-fat cheeses may be healthier than low-fat alternatives. Firstly, lower-fat cheeses are not as effective at providing certain nutrients. For example, lower-fat dairy products such as semi-skimmed milk do not contain as much vitamin D as full-fat cheese. Secondly, some studies show that full-fat cheese won't necessarily make you gain weight or give you a heart attack. In fact, cheese seems to reduce the risk of weight gain and several chronic diseases. While the saturated fats in cheese can be beneficial in small amounts, it is important to consume cheese in moderation.
Additionally, some types of full-fat cheese contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation. Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much CLA as conventional cheddar. However, it is not clear whether switching to grass-fed cheese would have overall nutritional benefits in an average U.S. diet.
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Cheese is a whole food, with minimal processing
Cheese is a good source of calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily requirements. Calcium helps developing bones grow stronger and prevents osteoporosis as we age. It also plays a role in blood circulation and muscle and nerve function. Cheese is also a source of vitamin D, which helps the body absorb calcium.
Cheese is often considered a high-fat food, and it is true that it contains a significant amount of fat, including saturated fat. However, not all experts advise limiting saturated fat intake, and some studies suggest that full-fat dairy products can be healthy when consumed in moderation. For example, high-fat cheeses like blue cheese, brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and inflammation.
When considering the health benefits of cheese, it is important to remember that it is a calorie-dense food, with some types containing 100 calories or more per ounce. It is also usually high in sodium, which can be an issue for people with high blood pressure. Therefore, while cheese can be part of a healthy diet, it should be consumed in moderation, especially for those with certain health conditions or dietary restrictions.
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Frequently asked questions
Cheese is a source of fat, but it is high in saturated fat and sodium, so it should be eaten in moderation as part of a balanced diet.
Cheese is a good source of calcium, protein, vitamins A, B12, D, K, phosphorus, potassium, selenium, and zinc. It also contains probiotics, which are good bacteria that can help maintain a healthy gut.
Cheese is high in calories and fat, including saturated fat, which has been linked to heart disease, diabetes, and high blood pressure. It is also usually loaded with sodium, which can be an issue for people with high blood pressure.
Lower-fat, low-sodium cheeses, such as cottage cheese, ricotta cheese, parmesan, feta, or goat cheese, can help lower blood pressure when eaten in moderation as part of a healthy diet. Harder cheeses tend to be higher in sodium, so it is best to opt for minimally processed varieties.
