Andy Montoya
Meat and cheese are two of the most popular food products worldwide, with cheese coming in hundreds of varieties and flavours and meat being a staple in many diets. However, both products have been associated with negative health impacts, such as an increased risk of heart disease, diabetes, and cancer. This has led to concerns about the potential harm caused by consuming them together, especially in large quantities. While some evidence suggests that the combination of meat and cheese may elevate these health risks, the impact may depend on the specific types of meat and cheese consumed and the overall diet and health of the individual.
| Characteristics | Values |
|---|---|
| Meat and cheese may increase the risk of | Heart disease, diabetes, colon cancer, and early death |
| Meat and cheese are high in | Saturated fat, protein, and calories |
| Cheese is a good source of | Calcium, fat, protein, vitamins A and B12, zinc, phosphorus, riboflavin, potassium, and probiotics |
| Cheese may protect against | Cardiovascular disease, cavities, and obesity |
| Cheese may be unsuitable for | Lactose-intolerant people and those with milk allergies |
| Cheese may cause or worsen | Acne and high blood pressure |
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What You'll Learn
Meat and cheese may increase the risk of cancer and heart disease
Meat and cheese are widely enjoyed, but they have also gained notoriety for their high-fat content. While cheese is a good source of calcium, fat, and protein, and meat is a good source of protein, eating a lot of meat and cheese together may increase the risk of cancer and heart disease.
Meat and cheese are both high in saturated fat, which can increase cholesterol levels, leading to a higher risk of heart attack and stroke. The American Heart Association recommends that saturated fats constitute no more than 7% of total calories consumed in a day. The saturated fat content of cheese varies, with cheddar containing 9.4 grams of saturated fat per ounce, while Swiss and Parmesan contain 7 grams. For meat, the saturated fat content also varies, with roast beef containing 3 grams of saturated fat per 2 ounces, while grilled chicken contains only 0.5 grams.
Excessive protein consumption, especially from animal sources, has been linked to a dramatic rise in cancer mortality. A study found that a diet rich in animal proteins during middle age made individuals four times more likely to die of cancer than those with low-protein diets. This mortality risk is comparable to that of smoking. Another study found that those who ate full-fat cheese saw a reduction in total cholesterol and LDL "bad" cholesterol, but it is important to note that this study recommended moderate intake.
While meat and cheese can be part of a healthy diet when consumed in moderation, it is important to be mindful of the potential health risks associated with high saturated fat and protein intake. Substituting lower-fat cheeses and choosing leaner meats can help reduce the overall saturated fat content of meals that combine meat and cheese. Additionally, consuming meat and cheese as part of a balanced diet that includes a variety of other whole foods can help mitigate potential health risks.
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Cheese is high in saturated fat
Cheese is widely enjoyed and included in many dishes, from comfort foods like mac & cheese to sandwiches, casseroles, salads, and pizzas. It is a great source of calcium, fat, and protein and contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. However, cheese is also high in saturated fat, and some experts advise limiting your intake of it.
The saturated fat content of cheese varies across different types. For example, 1 ounce of cheddar cheese contains 9.4 grams of saturated fat, while Swiss and Parmesan cheeses contain 7 grams. Ricotta made from skim milk has substantially less, with only 2 grams in 1 ounce. Low-fat cheeses, such as low-fat cheddar or Colby, have even lower saturated fat content, with 1.2 grams and 0.5 grams per ounce, respectively.
When cheese is combined with meat, the high saturated fat content of both foods may increase the risk of developing heart disease. The American Heart Association recommends that saturated fats constitute no more than 7% of total calories consumed in a day. For a 2,000-calorie diet, this translates to a maximum of 16 grams of saturated fats per day.
While cheese is high in saturated fat, some studies suggest that cheese and other dairy products may have protective effects against cardiovascular disease. A 2011 study from Harvard found that dairy consumption was mildly protective against cardiovascular disease, and another study showed that individuals who regularly consumed dairy had a reduced risk of cardiovascular disease, regardless of whether the dairy was full-fat or low-fat.
In summary, while cheese is high in saturated fat, the impact of this fat on health may be different from other saturated fats. The key is moderation, as excessive consumption of any food, including cheese, can lead to an unbalanced diet and potential health risks.
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Meat and cheese are high in protein, which may be linked to early death
Meat and cheese are popular food items that are widely enjoyed. They are often consumed together and are known to be rich sources of protein. However, there are concerns about the potential health risks associated with their high protein content, particularly during middle age.
Meat and cheese have been linked to an increased risk of early death. A study published in Cell Metabolism in 2014 found that middle-aged adults who consumed large amounts of protein from animal sources, including meat, milk, and cheese, had a higher risk of mortality. Specifically, they were 74% more likely to die within the study period compared to those with lower protein diets. This risk was comparable to that associated with smoking.
The high-protein content in meat and cheese can have several negative effects on health. Firstly, it has been linked to an increased risk of cancer. The study by Valter Longo and colleagues found that those with high-protein diets were four times more likely to die from cancer. This is particularly true for prostate cancer, as studies have shown a correlation between cheese intake and an elevated risk of this cancer. Additionally, high-protein diets during middle age may increase the risk of other diseases, such as diabetes and heart disease.
However, it is important to note that the relationship between meat, cheese, and health is complex. Some studies suggest that cheese, when consumed in moderation, may have protective effects against cardiovascular disease. A 2011 Harvard study found that dairy consumption was not associated with increased mortality and could even reduce the risk of cardiovascular disease. Additionally, some types of cheese, such as Swiss, Cheddar, and cottage cheese, contain probiotics that contribute to a healthy gut.
While meat and cheese can be part of a healthy diet, excessive consumption, especially during middle age, may lead to adverse health outcomes. The key lies in moderation and ensuring these foods are part of a balanced diet. It is always advisable to consult with a healthcare professional or registered dietitian to determine the appropriate intake based on individual needs and health status.
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Cheese is a good source of calcium
Cheese and meat are often considered unhealthy due to their high saturated fat content. Studies have shown that a diet high in red meat and processed meat increases the risk of heart disease, diabetes, and colon cancer. Similarly, high consumption of cheese elevates the risk of fatal prostate and ovarian cancers. However, this does not mean that cheese and meat are inherently bad for health when consumed in moderation.
Cheese, in particular, has an impressive nutritional profile and is a good source of calcium. Calcium is an essential mineral that most people do not get enough of. Cheese, especially hard cheeses like Parmesan, are excellent sources of calcium, with softer cheeses containing less. For example, one ounce of Parmesan cheese contains 242 mg of calcium, or 19% of the daily recommended value, while an ounce of Brie has only 52 mg or 4% of the DV.
The calcium content in cheese can provide several health benefits. Studies have indicated that consuming cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. Calcium is also essential for bone health and can help prevent osteoporosis. Additionally, the body absorbs calcium from dairy products like cheese more easily than from plant sources.
When it comes to choosing cheese for its calcium content, it is important to consider the saturated fat levels as well. While calcium is beneficial, excessive saturated fat intake can increase cholesterol levels and the risk of heart disease. Different types of cheese have varying amounts of saturated fat. For instance, cheddar cheese has a higher saturated fat content compared to Swiss, Parmesan, or ricotta cheese. Therefore, opting for lower-fat cheeses or those with less saturated fat can be a healthier choice.
In conclusion, while cheese may have a bad reputation due to its fat content, it is a good source of calcium and offers various health benefits when consumed in moderation. Combining cheese with meat may not be the healthiest option due to the high saturated fat content of both foods. However, choosing leaner meats and lower-fat cheeses can help mitigate these concerns. As always, a balanced diet and moderation are key to maintaining a healthy lifestyle.
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Cheese is high in calories
Cheese is a food that is often enjoyed by many and included in various dishes, such as sandwiches, casseroles, salads, and pizzas. While cheese is a good source of calcium, fat, protein, vitamins, and minerals, it has also gained a reputation for being unhealthy due to its high-fat content.
The high-fat content of cheese, particularly saturated fat, has been a primary concern for health-conscious individuals. Saturated fats are known to increase cholesterol levels, elevating the risk of heart attack and stroke. However, it is important to note that not all fats are alike, and cheese contains a mixture of different fats. For instance, high-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), which may offer potential health benefits.
The type of cheese and its fat content can make a significant difference in its nutritional profile. For example, 1 ounce of Swiss or Parmesan cheese contains about 7 grams of saturated fat, while ricotta made from skim milk has only 2 grams. Choosing low-fat cheeses or those with lower saturated fat content, such as ricotta, Parmesan, or low-fat Swiss, can help reduce the overall saturated fat intake when consuming cheese.
While cheese is high in calories and fat, it is important to consider it as part of a larger dietary pattern. Studies have found that high cheese intake is often paired with the consumption of other pro-inflammatory foods like soda and processed meat, which may contribute to health concerns. Additionally, the overall diet and lifestyle choices of an individual play a significant role in determining the impact of cheese consumption on their health.
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Frequently asked questions
Cheese is a whole food that contains many important nutrients, such as calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in calories, saturated fat, and salt. Some studies have also shown that cheese is associated with an increased risk of prostate cancer. Overall, cheese can be a part of a healthy diet when consumed in moderation.
Meat is a good source of protein but consuming high amounts of red meat and processed meat increases the risk of heart disease, diabetes, and colon cancer. A 2025 study also found that eating a diet rich in animal proteins during middle age makes individuals four times more likely to die of cancer.
When eaten together, the high saturated fat content in meat and cheese may increase the risk of developing heart disease. Substituting cheeses that are lower in saturated fat when cooking dishes that mix meat and cheese is a good practice.
