Andy Montoya
Cheese is a beloved food product, but is it a healthy one? Cheese is a good source of calcium, protein, vitamin A, vitamin B12, and zinc. It also contains probiotics, which are good bacteria that can help maintain a healthy gut microbiome. However, cheese is also high in calories, saturated fat, cholesterol, and salt. While some claim that saturated fat is good for you, others advise limiting your intake of it. In addition, soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria if they are made with unpasteurized milk. Overall, while cheese does have some nutritional benefits, it is best enjoyed in moderation as part of a balanced diet.
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is a nutrient-dense food that is often criticised for being high in calories and saturated fat. However, it is a good source of calcium and protein. Calcium is important for strong bones and overall health. While other foods such as seeds, nuts, sardines, and collard greens are also rich in calcium, the body absorbs the calcium in dairy products like cheese more easily than that from plant sources.
Cheddar, a semi-hard English cheese, is rich in protein and calcium and a good source of vitamin K2, which is essential for healthy bones and teeth. Gouda, another semi-hard cheese, is also rich in calcium and vitamin K2. It is also a source of compounds that inhibit the angiotensin-converting enzyme (ACE) by relaxing veins and arteries, which may help lower blood pressure.
Cottage cheese is a soft white cheese made from the loose curds of cow's milk. It has a high protein-to-calorie ratio, making it a good choice for weight management. It is also a valuable source of calcium, which is especially beneficial for women at risk of osteoporosis and athletes looking to increase their protein intake through whole foods.
Mozzarella is a creamy Italian cheese with a low-calorie, fat, and salt content. It is easily digestible and has a high protein content, mostly in the form of whey, which may play an immune-supportive role.
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Cheese contains vitamins A, D, K2, and B12
Cheese is a nutrient-dense food that contains vitamins A, D, K2, and B12. While it is high in calories, it can be a good source of several important nutrients. Vitamin A, for example, is found in Dutch-type cheeses and has various functions in the body. Vitamin D, which is also present in cheese, contributes to the maintenance of normal muscle function and bone health.
Vitamin K2, often referred to as menaquinone, is found in significant amounts in cheese, especially in certain varieties. Hard cheeses tend to have higher levels of menaquinones than soft cheeses, and the content increases with the duration of ripening. Gouda, for instance, is known to be a good source of vitamin K2, which is essential for healthy bones and teeth. Other cheeses like Blue Cheese, British Cheddar, and Swiss Emmenthal also contain moderate to high amounts of vitamin K2.
Vitamin B12, another important nutrient found in cheese, is crucial for the normal functioning of the nervous system and energy metabolism. It is naturally present in animal products, including dairy, and added to cheese during production. Overall, while cheese may have a bad reputation due to its high-calorie content and saturated fat, it can be a good source of vitamins and minerals when consumed in moderation.
In addition to vitamins, cheese is a good source of protein and calcium. Cottage cheese, for instance, has a high protein-to-calorie ratio and is beneficial for weight management. Similarly, ricotta cheese is low in fat and calories while offering a creamy texture. However, it is important to note that cheese can also be high in sodium, and its consumption should be balanced with healthy foods like whole-grain crackers or salad.
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Cheese is high in saturated fat and sodium
Cheese is a nutrient-dense food, but it is also high in saturated fat and sodium. While cheese can be enjoyed as part of a healthy diet, moderation is key.
Saturated fat is recommended to be consumed in limited quantities, as a high intake can increase LDL cholesterol levels, leading to an increased risk of cardiovascular disease (CVD), heart attack, and stroke. Sodium, or salt, is also something that people with heart disease are often urged to limit. A high sodium intake can lead to high blood pressure, which is a risk factor for heart disease.
The saturated fat and sodium content of cheese varies depending on the type. Hard cheeses tend to have higher amounts of saturated fat, with one ounce containing around 6 grams. Soft cheeses, such as cottage cheese, have lower saturated fat content, with about 3 grams per half-cup. Most cheeses are high in sodium, typically containing 300-450 mg per serving. However, some cheeses like goat cheese, whole-milk mozzarella, and Swiss cheese are lower in sodium, with only 50-100 mg per serving.
To reduce saturated fat and sodium intake, it is recommended to opt for lower-fat cheeses such as mozzarella, feta, cottage cheese, or reduced-fat cheeses. These cheeses can be used as replacements for high-fat cheeses in recipes or enjoyed as part of a snack. Additionally, consuming cheese with refined grains and processed meats may negate its health benefits. Instead, cheese can be paired with healthy foods like whole-grain crackers or salads.
While cheese is high in saturated fat and sodium, it also has some health benefits. Cheese is a good source of protein and calcium, and some fermented types contain probiotics. Replacing red meat with cheese in the diet has been associated with a lower risk of stroke. Therefore, enjoying cheese in moderation as part of a balanced diet that includes a variety of other nutritious foods is generally considered healthy.
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Cheese is calorie-dense
Cheese is a calorie-dense food. While some cheeses, like cottage cheese, ricotta, Edam, and mozzarella, are recommended for weight management, cheese is generally considered to be high in calories. This is especially true of cheese produced from cows fed on GMO corn and soy.
Cottage cheese, for example, has a unique protein-to-calorie ratio. Its high protein and low-calorie content make it a good choice for weight management, with studies suggesting it may be as satiating as eating an egg. Similarly, ricotta is significantly lower in fat and calories, yet has a creamy texture that works well in sweet and savoury dishes.
Mozzarella is also a good option for those looking for a low-calorie cheese, as it has a low-calorie, fat, and salt content. It is also a source of beneficial microbes, although this may vary depending on the milk source used.
On the other hand, some cheeses are particularly calorie-dense. Gouda, for example, is a semi-hard cheese that is rich in calcium and vitamin K2, which are essential for healthy bones and teeth. However, it also contains compounds that can help to lower blood pressure and protect the cardiovascular system from the effects of high salt levels.
Overall, while some cheeses are lower in calories than others, cheese is generally considered a calorie-dense food. It is important to consider the balance of one's diet as a whole, rather than focusing on individual foods.
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Some cheeses are healthier than others
Cheese is a nutrient-dense food that contains calcium, protein, vitamins A, D, K2, and B12, as well as zinc, riboflavin, and selenium. However, it is also high in calories, saturated fat, cholesterol, and salt. While most cheeses share these nutritional characteristics, some are healthier than others.
Cottage cheese, for example, is a good source of protein and calcium while being low in calories. Studies suggest that it may be as filling as eating an egg, making it a good choice for weight management. Similarly, ricotta cheese is a good source of whey protein, which is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels. It is also significantly lower in fat and calories than other cheeses, making it a healthier option.
For those who are lactose intolerant, goat's cheese and parmesan are good options as they have a lower lactose content. Additionally, gouda and edam are rich in calcium and contain compounds that may help lower blood pressure. They also contain antioxidants that protect the cardiovascular system from the effects of high salt levels.
While cheese can be a part of a healthy diet, it should be consumed in moderation due to its high-calorie and fat content. It is best paired with healthy foods like whole-grain crackers or salads.
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Frequently asked questions
Cheese is a good source of calcium, protein, vitamin A, vitamin B12, potassium, iodine, and zinc. It also contains probiotics, which are good bacteria that can help maintain a healthy gut microbiome. However, cheese is also high in calories, saturated fat, cholesterol, and salt. Overall, cheese can be a nutritious food when consumed in moderation as part of a balanced diet.
A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Cheese also contains omega-3 fatty acids, which are beneficial for the brain, heart, eyes, immune system, and digestion. Additionally, the probiotics in cheese can contribute to both mental and physical health.
Cheese is high in saturated fat, which is recommended to be consumed in limited quantities. It can also contain trans fats, depending on the production process, which are recommended to be avoided. Cheese is also usually high in sodium, which can be an issue for people with high blood pressure. Soft cheeses and blue-veined cheeses made with unpasteurized milk may be contaminated with listeria, which can cause illness.
Cottage cheese is a good choice for weight management due to its high protein and low-calorie content. Ricotta, Edam, and Mozzarella are also lower in fat and calories. Goat's cheese and Parmesan have lower lactose content, making them suitable for those sensitive to lactose. Cheddar, Parmesan, Gouda, and Edam are good sources of calcium and vitamin K2, which are important for bone and teeth health.
