Kamil Perry
Cheese is a dairy product that has been a part of human diets for centuries. It is a rich source of calcium, fat, and protein, as well as vitamins and minerals. However, it has also been criticised for its high-fat content, particularly saturated fat, which has been linked to an elevated risk of heart disease. Acesulfame potassium, on the other hand, is a modern invention—an artificial sweetener that is 200 times sweeter than sugar. It has been the subject of controversy due to its association with health risks such as cancer, hormone disruption, and potential negative effects on brain function. So, how do these two seemingly unrelated topics intersect? Is cheese bad for you if you consume acesulfame potassium? Or does the combination of the two present unique health concerns? Let's delve into the evidence and explore the impact of cheese and acesulfame potassium on our health.
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What You'll Learn
Cheese is a whole food, containing calcium, vitamins, and protein
Cheese is often criticised for its high fat and calorie content. However, it is a whole food, packed with calcium, vitamins, and protein.
Cheese is a great source of calcium, which is essential for bone development and maintaining healthy bones, as well as playing a role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, and hard cheeses tend to contain more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while Brie has 52 mg.
Cheese also contains high amounts of vitamins A and B12, as well as zinc, phosphorus, and riboflavin. It is also a source of protein. Grass-fed cheese may also provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health.
Some studies have also shown that cheese may have anti-inflammatory properties and a positive effect on cardiovascular health. Fermented dairy products, such as cheese, may also have a positive impact on gut health, as they can produce short-chain fatty acids, which support the absorption of calcium, iron, and magnesium.
However, it is important to note that cheese is also high in saturated fat, salt, and calories, and low in fibre. Therefore, while cheese is a whole food with many nutrients, it should be consumed in moderation as part of a balanced diet.
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It is high in saturated fat, salt, and calories
Cheese is a staple in many diets around the world and is widely enjoyed. It is added to many dishes, from comfort foods like mac & cheese to sandwiches, casseroles, salads, and pizzas. Cheese is known to elevate culinary dishes with flavor, aroma, texture, and color. It is also a good source of calcium, protein, and probiotics.
However, cheese is also high in saturated fat, salt, and calories. A diet high in saturated fat and sodium has been linked to heart disease, diabetes, and high blood pressure. While saturated fats have been linked to an elevated risk of heart disease, this finding cannot be generalized, as there are different types of saturated fats. Not all kinds, including those found in cheese, necessarily lead to a heightened risk for heart disease. In fact, one study found that those who ate full-fat cheese saw a reduction in total cholesterol and LDL "bad" cholesterol, bringing their numbers into a healthy range.
Individuals who regularly consume dairy had a reduced risk of cardiovascular disease. However, this includes a moderate intake of these foods, and research is less conclusive when a larger amount is consumed. Lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure.
The best evidence for the benign impact of cheese comes from long-term cohort studies that tracked the health and eating habits of tens or hundreds of thousands of people. A 2011 paper published in the New England Journal of Medicine analyzed three cohorts that together tracked 120,877 US adults over several decades. The authors found that eating more or less cheese had essentially no effect on weight.
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Cheese may have anti-inflammatory properties and protect against heart disease
Cheese is often considered unhealthy due to its high-fat content. However, research suggests that cheese does not deserve to be treated the same as meat or milk in terms of its impact on health. In fact, cheese is a whole food, which is generally considered good for health in moderation.
Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. One ounce of cheddar cheese, for example, contains about 200 mg of calcium, contributing significantly to the recommended daily intake of 1,000 mg for adults between 19 and 50 years old.
While saturated fats have been linked to an elevated risk of heart disease, this does not apply to all types of saturated fats, including those found in cheese. In fact, one study found that individuals who consumed full-fat cheese experienced a reduction in total cholesterol and LDL ("bad") cholesterol, improving their cardiovascular health. This finding is supported by a 2018 study, which concluded that fermented dairy products, such as yogurt and cheese, positively impact cardiovascular health.
Furthermore, a 2017 systematic review found that cheese may have anti-inflammatory properties. Out of several clinical trials, 13 found anti-inflammatory effects, 13 found no effect, and only 4 found pro-inflammatory effects. This suggests that cheese may not contribute significantly to inflammation in the body.
In conclusion, while cheese has been associated with certain health concerns, such as its high-fat content and salt content, it also offers various nutritional benefits. Moderation is key when it comes to cheese consumption, as with any food. By being mindful of portion sizes and choosing healthier types of cheese, individuals can enjoy cheese as part of a balanced and nutritious diet.
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Soft cheeses may become contaminated with listeria
Cheese is a whole food that is generally healthy and delicious. 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, it is also high in calories, saturated fat, and salt. Some people may limit or avoid cheese due to these factors, or because of specific health conditions or dietary needs.
One concern regarding the consumption of cheese is the potential for contamination with listeria. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk. The Centers for Disease Control and Prevention (CDC) recommends avoiding soft cheeses unless the label clearly states that the product was made with pasteurized milk. This is especially important for pregnant women, as listeria infection can cause serious complications during pregnancy.
Listeria is a type of bacteria that can contaminate food products, including soft cheeses. It is important to handle and store soft cheeses properly to reduce the risk of listeria contamination. This includes practicing good hygiene when handling cheese, keeping the cheese refrigerated at the proper temperature, and consuming the cheese within the recommended time frame.
In addition to the potential for listeria contamination, soft cheeses made with unpasteurized milk may also carry other bacteria such as E. coli and Salmonella. These bacteria can cause foodborne illnesses, which can be particularly dangerous for individuals with weakened immune systems, older adults, pregnant women, and young children.
To minimize the risk of consuming contaminated soft cheeses, it is recommended to choose products made with pasteurized milk. Pasteurization is a heat treatment process that kills harmful bacteria while preserving the nutritional value of the milk. By opting for pasteurized soft cheeses, consumers can reduce the risk of exposure to listeria and other harmful bacteria.
In conclusion, while cheese is generally a healthy and nutritious food, it is important to be aware of the potential risks associated with soft cheeses. To stay safe, consumers should follow the recommendations of health organizations, such as the CDC, and opt for soft cheeses made with pasteurized milk whenever possible. By taking these precautions, individuals can enjoy soft cheeses while minimizing the risk of exposure to listeria and other harmful contaminants.
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Cheese is linked to an increased risk of prostate cancer
Cheese is often associated with a bad reputation due to its high-fat content. However, it offers an impressive nutritional profile, including protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, vitamin D, vitamin K, and zinc.
While cheese has several health benefits, it is also linked to an increased risk of prostate cancer. According to a 2015 meta-analysis in the American Journal of Clinical Nutrition, high intakes of dairy products, including whole and low-fat milk and cheese, increase the risk of prostate cancer. This meta-analysis found that men drinking more than one glass of whole milk per day had double the risk of fatal prostate cancer compared to men drinking less.
Another study published in the International Journal of Cancer reported similar findings. Men who consumed three or more servings of dairy products per day had a 141% higher risk of dying from prostate cancer compared to those who consumed less than one serving. Both high- and low-fat dairy products were associated with increased mortality.
The Adventist Health Study-2 also found that men who followed a vegan diet had a 35% lower risk of prostate cancer than those who did not. Additionally, a 2012 study suggested that men with prostate cancer who drank whole milk had a greater risk of lethal prostate cancer.
While the research on the link between cheese and prostate cancer is not conclusive, it highlights the importance of moderating dairy intake, particularly for those at risk of prostate cancer.
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Frequently asked questions
Acesulfame potassium, also known as Ace-K, is a highly versatile artificial sweetener that is 200 times sweeter than sugar. It is often used in beverages, including soda, fruit juices, non-carbonated drinks, and alcohol.
Acesulfame potassium has been approved by the FDA as a food additive, and the agency recommends an acceptable daily intake of 15 milligrams per kilogram of body weight per day. However, some agencies have stated that current research does not prove the safety of Ace-K due to the shortcomings of initial safety tests. There are health concerns associated with its consumption, including cancer, hormone disruption, and risks to pregnant people.
Acesulfame potassium can aid in weight management, help reduce sugar intake, and lower the risk of tooth decay. It is also heat stable, making it suitable for use in baked goods.
