Patrick Oconnell
Cheese is a widely enjoyed food that is included in many dishes, from comfort foods like mac and cheese to sandwiches, casseroles, salads, and pizzas. It is a whole food that is generally good for health in moderate amounts. Cheese 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, it is also high in calories, saturated fat, and salt, which can be problematic for people with high blood pressure. While some studies suggest that cheese may protect against obesity, high blood pressure, and type 2 diabetes, others caution against its high-fat content and potential contamination with listeria in soft and blue-veined cheeses. As for water, it is a ubiquitous hydrating liquid that contains a spectrum of flavors and textures, from metallic to bubbly. Although water itself does not have any known negative combinations with food, the type of water, such as seawater or hose water, can significantly impact the taste and overall dining experience.
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What You'll Learn
- Health concerns: high calories, saturated fat, salt, and cholesterol
- Health benefits: calcium, protein, vitamins, and probiotics
- Grass-fed cheese: a healthier balance of omega-3 and omega-6 fatty acids
- Contamination: soft and blue-veined cheeses may contain listeria
- Water pairings: seawater, river water, hose water, and snow
Health concerns: high calories, saturated fat, salt, and cholesterol
Cheese is a whole food, which is generally considered healthy in moderation. However, it is high in calories, with about 100 calories per ounce, depending on the variety. This means that excessive consumption could lead to unwanted weight gain. Cheese is also high in saturated fat, with some experts recommending limiting intake. However, it is important to note that cheese contains CLA, a healthy fat that may help prevent obesity, heart disease, and reduce inflammation. Grass-fed cheese, in particular, may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
Cheese is also a good source of calcium, with hard cheeses containing more calcium than soft cheeses. Studies suggest that consuming cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. Additionally, cheese is a source of protein, calcium, phosphorus, potassium, and vitamin B12, contributing to a balanced diet.
Cheese also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. Fermented dairy products, including cheese, have been found to have a positive effect on cardiovascular health and may provide greater nutrition and anti-inflammatory properties when consumed as full-fat varieties. However, it is important to note that soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if made with unpasteurized milk, so it is recommended to choose pasteurized options.
While cheese offers many nutritional benefits, it is also high in salt, which can be an issue for individuals with high blood pressure. Additionally, cheese contains no fiber, which may be a consideration for those watching their fiber intake. Overall, while cheese can be a part of a healthy diet, it is important to consume it in moderation and be mindful of the potential health concerns associated with high-calorie, high-fat, and high-sodium foods.
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Health benefits: calcium, protein, vitamins, and probiotics
Cheese is a good source of calcium, protein, vitamins, and probiotics, which offer several health benefits. Firstly, calcium and protein are essential for building and maintaining strong bones and muscles. Cheese, being made from milk, is rich in calcium, which helps prevent osteoporosis and contributes to heart health, muscle function, and nerve signalling. In addition to calcium, cheese contains vitamins A, D, and K, which are also important for bone health. Vitamin K, found in cheddar cheese, specifically helps prevent heart disease by inhibiting calcium buildup in blood vessels.
Cheese is also a good source of protein, with varieties like mozzarella, blue cheese, and feta providing a substantial amount. Protein is necessary for muscle growth and repair, and whey protein, found in cheese, is particularly beneficial for muscle building.
Furthermore, cheese contains probiotic bacteria, which can improve gut health by fostering the growth of good bacteria. Certain types of cheese, such as Swiss and Gouda, are better sources of probiotics. Consuming probiotic-rich foods can help maintain a healthy balance of gut bacteria, which may be linked to improved immune function, enhanced nutrient absorption, and a reduced risk of certain conditions like allergies and mood disorders.
While cheese offers these nutritional benefits, it is important to consume it in moderation due to its high content of saturated fat, sodium, and calories. Excessive intake of saturated fat and sodium can contribute to heart disease, diabetes, and high blood pressure. However, when enjoyed as part of a balanced diet, cheese can be a nutritious and tasty addition to meals.
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Grass-fed cheese: a healthier balance of omega-3 and omega-6 fatty acids
While some food combinations are considered unhealthy, others can be turned into healthy options with slight modifications. One such combination is cheese and water. While this may seem like an unusual pairing, an April Fool's Day article in Culture: the word on cheese suggests pairing different types of water with various cheeses. For instance, the article recommends pairing Los Angeles River water with 30-year-aged Hook's Cheddar and Charles River water with clothbound cheddar.
When it comes to cheese, the type of milk used and the diet of the dairy cows can significantly impact its nutritional profile. Grass-fed cheese, for example, offers a healthier balance of omega-3 and omega-6 fatty acids compared to conventional cheese. Omega-3 and omega-6 fatty acids are essential polyunsaturated fats that our bodies cannot produce, so we must obtain them from our diet.
Research has shown that organic dairy contains up to 62% more healthy omega-3 fatty acids than conventional milk due to the cow's diet of fresh grass. Grass-fed cows' milk has been found to have higher levels of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which is known for its potential cardioprotective benefits. A study analyzing forty different cheeses found that alpine cheese, made from milk produced by cows grazing on alpine pastures, had a more favorable fatty acid profile with significantly lower n-6:omega-3 ratios.
Consuming grass-fed cheese and other grass-fed dairy products can be a great way to increase your intake of omega-3 fatty acids. Additionally, grass-fed cheese often has a rich, earthy flavor that enhances the taste experience. By incorporating grass-fed cheese into your diet, you can not only enjoy its unique flavor but also benefit from the healthier balance of omega-3 and omega-6 fatty acids it provides.
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Contamination: soft and blue-veined cheeses may contain listeria
Soft and blue-veined cheeses may be contaminated with Listeria monocytogenes, a bacterium that can grow at refrigeration temperatures. This bacterium can cause listeriosis, a severe illness that can lead to death. Those at higher risk of infection include older adults, people with weakened immune systems, pregnant women, and their newborns.
Listeriosis outbreaks associated with soft and blue-veined cheeses have been reported in the United States, Italy, and Japan. In the US, between 1998 and 2014, there were 17 listeriosis outbreaks associated with soft cheese, resulting in 180 illnesses, 14 fetal losses, and 17 deaths. Most patients (88%) were hospitalized. The types of soft cheeses implicated in these outbreaks include Latin-style, blue-veined, Italian-style, Middle Eastern-style, and sheep's-milk cheeses.
A US retail survey of several soft cheeses (Latin-style, blue-veined, and mold-ripened) from 2000 to 2001 found Listeria monocytogenes in 1.3% of cheeses made from unlabeled or unpasteurized milk and 0.5% of cheeses from pasteurized milk. However, it is important to note that pasteurized-milk cheese is consumed much more commonly than cheese made from unpasteurized milk.
The risk of listeriosis per serving of soft-ripened cheese is estimated to be 50 to 160 times greater for cheese made from unpasteurized milk than for pasteurized milk. Pasteurization effectively kills Listeria monocytogenes, but even pasteurized milk and dairy products can become contaminated due to inadequate hygiene practices after pasteurization. To prevent contamination, adherence to sanitation and hygiene protocols, as well as pasteurization protocols, is crucial.
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Water pairings: seawater, river water, hose water, and snow
While cheese and water may not be a bad combination in general, the type of water used can make a significant difference. Here are some considerations for various types of water:
Seawater
Seawater is definitely not a good option for pairing with cheese or consumption in general. Drinking seawater can be deadly to humans due to its high salt content.
River water
River water is typically not recommended for direct consumption due to potential contaminants. Drinking untreated river water can lead to illnesses such as gastroenteritis and diarrhoea. However, if you are in a situation where you have no other choice, look for water that appears clear, free of debris and odourless, as it is more likely to be safer. Boiling the water or using treatment methods like chlorine tablets or portable microfilters can also help reduce the risk of consuming harmful bacteria or viruses.
Hose water
Hose water should be approached with caution. Hoses can leech chemicals into the water, making it unsafe for drinking. If you intend to drink from a hose, it is advisable to purchase one that is specifically rated as drinking-water safe and regularly test the water for contaminants.
Snow
Consuming water from clean, white snow melt is generally considered safe, as pathogens don't usually survive in it. However, in areas with high traffic, there may be added pollutants. Collecting snow from designated "drinking snow" areas and boiling the water before consumption can reduce potential health risks.
In conclusion, while cheese and water may not be inherently incompatible, it is important to consider the source and quality of the water used. Some types of water, like seawater and untreated river water, are not suitable for consumption and can lead to health issues. Other sources, like hose water and snow melt, require specific precautions to ensure safety.
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Frequently asked questions
No, cheese and water is not a bad combination. In fact, some people recommend pairing certain types of water with certain types of cheese. For example, Los Angeles River water is recommended to be paired with 30-year-aged Hook's Cheddar.
Cheese is considered unhealthy due to its high-fat content, high-calorie content, high salt content, and low fibre content. However, cheese is also a source of many important nutrients, including calcium, fat, protein, phosphorus, potassium, and vitamin B12.
Cheese is a great source of calcium, which may protect against obesity, high blood pressure, and type 2 diabetes. Cheese also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. Additionally, cheese is a source of probiotics, which may keep the gut healthy.
Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much conjugated linoleic acid (CLA) as conventional cheddar. CLA is a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
