Patrick Oconnell
Cheese is often considered unhealthy due to its high-fat content, including saturated fats, which have been linked to an elevated risk of heart disease. However, cheese is a whole food, and whole foods are generally considered healthy in moderation. Cheese is packed with nutrients like protein, calcium, phosphorus, vitamin B12, zinc, and riboflavin. It may also contain probiotics, which can benefit oral and gut health. While cheese is calorie-dense, studies suggest that it does not contribute to weight gain and may even aid weight loss and muscle growth. The key is to consume cheese in moderation as part of a balanced diet.
Is Cheese Bad for Gains?
| Characteristics | Values |
|---|---|
| High in protein | Supports muscle repair and growth |
| Rich in calcium | Critical for bone health and nerve function |
| Contains other essential nutrients | Vitamin B12, zinc, phosphorus, vitamin A, riboflavin |
| High in fat | Saturated fat could lead to cardiovascular issues if consumed in large amounts |
| High in calories | Can lead to weight gain if not consumed in balanced portions |
| High in salt | Loaded with sodium, which can be an issue for people with high blood pressure |
| Low in fiber | Very high amounts of dairy can be an issue |
| Contains probiotics | May keep the gut healthy and benefit oral health |
| May protect against obesity, high blood pressure, and type 2 diabetes | Eating cheese with higher calcium may have these benefits |
| May be contaminated | Soft cheeses and blue-veined cheeses can become contaminated with listeria |
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What You'll Learn
- Cheese is a whole food, rich in calcium, protein, vitamins, and minerals
- It's calorie-dense, so can cause weight gain if not consumed in moderation
- Cheese contains saturated fat, which may lead to cardiovascular issues in large amounts
- Cheese can be contaminated with listeria, especially if made with raw milk
- Cheese may help with weight control due to its protein and fat content
Cheese is a whole food, rich in calcium, protein, vitamins, and minerals
Cheese is often considered a whole food, packed with calcium, protein, vitamins, and minerals. It is an age-old staple, loved for its rich, creamy flavour and satiating qualities. 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, with hard cheeses like Cheddar containing more calcium than softer varieties.
Cheese also contains high amounts of protein, which may help moderate appetite and contribute to weight control. In addition, cheese is a good source of vitamins A and B12, as well as zinc, phosphorus, and riboflavin. Some cheeses, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, may also contain probiotics, which support a healthy gut and overall health.
The type of milk and feeding practices of the animals used to make the cheese can also impact its nutritional profile. For example, grass-fed cheese is made from the milk of 100% grass-fed animals and may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health. Similarly, 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, heart disease, and reduce inflammation.
While cheese is a nutrient-rich food, it is also high in calories, saturated fat, and salt. Therefore, it is important to consume cheese as part of a balanced diet and not in excess. For those with certain health conditions, such as lactose intolerance or milk allergies, cheese may need to be avoided or limited. Additionally, soft cheeses and blue-veined cheeses can sometimes be contaminated with listeria, especially if made with unpasteurized or raw milk, so caution should be exercised when consuming these varieties.
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It's calorie-dense, so can cause weight gain if not consumed in moderation
Cheese is a calorie-dense food, providing around 100 calories per ounce, depending on the variety. This means that consuming cheese can lead to weight gain if not balanced with other nutritional considerations. For example, it is recommended that adults between the ages of 19 and 50 get 1,000 milligrams of calcium daily. Most cheeses are rich in calcium, with hard cheeses containing more calcium than soft cheeses. A 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, contributing significantly to daily calcium needs. Therefore, including cheese in your diet can be beneficial for bone health, but moderation is essential to avoid excessive calorie intake.
Cheese is also a good source of protein, which is essential for muscle repair and growth. The protein in cheese breaks down into amino acids, which the body uses to repair muscle fibres damaged during intense workouts. However, the high-fat content of cheese, particularly saturated fat, has been a point of concern for those watching their weight. Saturated fats make up about 60% of the fat in most cheeses, and while these fats have been linked to an elevated risk of heart disease, this finding is not generalisable as there are different types of saturated fats.
Some studies suggest that consuming full-fat cheese may reduce total cholesterol and "bad" LDL cholesterol, bringing them into a healthy range. Additionally, individuals who regularly consume dairy have a reduced risk of cardiovascular disease, and the type of dairy (full-fat or low-fat) does not seem to matter. Fermented dairy, including cheese, seems to have the greatest benefits for cardiovascular health, but these findings are based on moderate intake, and research is less conclusive when larger amounts are consumed.
When incorporating cheese into your diet, it is essential to consider balance and moderation. Cheese can be a flavourful addition to nutritious foods, enhancing their taste and making it more likely that you will consume higher amounts of healthy meals and snacks. For example, adding a few chunks of feta to a veggie-rich salad or grating aged cheddar over homemade chilli can make these dishes more exciting. Cheese is also a good source of other vital nutrients like vitamin B12, zinc, and phosphorus, all of which play roles in energy production and muscle function.
In conclusion, while cheese is calorie-dense and can contribute to weight gain if consumed in excess, it also offers nutritional benefits that can support weight management and overall health when eaten in moderation. Its protein content supports muscle repair and growth, and its calcium content contributes to bone health. Additionally, cheese may have positive effects on cardiovascular health when consumed in moderation, particularly fermented varieties like Swiss, Cheddar, and Gouda.
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Cheese contains saturated fat, which may lead to cardiovascular issues in large amounts
Cheese is often associated with being unhealthy due to its high-fat content. Saturated fats make up about 60% of the fat in most cheeses. While saturated fats have been linked to elevating the risk of heart disease, this finding cannot be generalized, as there are different types of saturated fats. Not all saturated fats, including those found in cheese, necessarily lead to a heightened risk for heart disease.
Some studies have found that individuals who regularly consume dairy have a reduced risk of cardiovascular disease. In particular, the study authors say that fermented dairy—including yogurt and cheese—seems to have the greatest benefits. However, they also note that this includes a moderate intake of these foods and that research is less conclusive when larger amounts are consumed.
Cheese is a whole food, and whole foods are generally good for you, as long as you don't eat too much of one thing. Cheese is packed with nutrients like protein, calcium, and phosphorus, and can serve a healthy purpose in the diet. It also contains high amounts of vitamins A and B12, along with zinc, riboflavin, and other essential vitamins and minerals.
Cheese is also a great source of calcium, which is critical for bone health and strong bones, which are necessary for effective and safe muscle training. Eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. Additionally, 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 and heart disease and may reduce inflammation.
While cheese contains saturated fat, which may lead to cardiovascular issues in large amounts, the overall nutritional profile of conventional, organic, and grass-fed dairy products is similar. Grass-fed cheese is made from the milk of 100% grass-fed animals. The best way to eat your cheese is to use it as a flavor enhancer for nutritious foods.
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Cheese can be contaminated with listeria, especially if made with raw milk
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. However, cheese may have undesired effects if it is contaminated or if you have certain health conditions or dietary needs.
Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk. Listeria is a bacteria that can cause listeriosis, an illness with symptoms including fever, muscle aches, nausea, and diarrhea. Eating listeria-contaminated foods can cause serious and sometimes life-threatening infections.
Raw milk and products made from raw milk, including cheese, ice cream, and yogurt, may contain Listeria and other harmful germs. This is because raw milk can be a source of foodborne illness. While good practices on farms can reduce contamination, they cannot guarantee safety from harmful germs. The CDC recommends that everyone choose pasteurized milk and dairy products to avoid the risks associated with raw milk consumption.
Cheeses that are fresh, soft, and do not go through a significant aging process are more likely to be contaminated with Listeria. This is because the aging process can help kill Listeria in some cheeses. Queso fresco-type cheeses are more likely to make people sick from Listeria because they are high-moisture, low-acidity cheeses that can support the growth of Listeria.
To avoid the risks associated with consuming contaminated cheese, the CDC recommends avoiding soft cheeses unless the label clearly states that the product was made with pasteurized milk. Additionally, it is important to be aware of the symptoms of listeriosis and to seek medical treatment if necessary.
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Cheese may help with weight control due to its protein and fat content
Cheese is often believed to cause weight gain due to its high fat and calorie content. However, studies suggest that cheese may not be as detrimental to weight control as previously thought. In fact, cheese may even help with weight management due to its protein and fat content.
Cheese is a rich source of protein, which is essential for muscle repair and growth. High-protein foods are crucial for individuals aiming to build and maintain muscle mass. The body breaks down protein into amino acids, which are then used to repair muscle fibres damaged during intense workouts. Thus, including cheese in a muscle-building diet can be beneficial, provided it is consumed in moderation as part of a well-rounded diet.
The fat content of cheese, particularly the presence of conjugated linoleic acid (CLA), may also contribute to weight control. CLA is a healthy fat found in high-fat cheeses like blue cheese, Brie, and cheddar. Research suggests that CLA may help prevent obesity and reduce inflammation in the body. Additionally, the protein and fat content of cheese can help moderate appetite, potentially reducing overall calorie intake.
While cheese is nutrient-dense, it is also calorie-dense, providing approximately 100 calories per ounce. Therefore, excessive cheese consumption can contribute to weight gain if not balanced with other nutritious foods. It is important to note that full-fat cheese is generally more satisfying in terms of taste and texture, and most studies indicating the health benefits of cheese involved the consumption of regular cheese.
In conclusion, cheese may aid in weight control due to its protein and fat content, but it should be consumed in moderation as part of a balanced diet. The key is to enjoy cheese as a flavour enhancer for nutritious foods, such as adding feta to a veggie-rich salad or grated cheddar to a homemade chilli. This approach allows individuals to reap the nutritional benefits of cheese while controlling their weight by consuming a variety of healthy foods.
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Frequently asked questions
Cheese is calorie-dense, which can lead to weight gain if not consumed in balanced portions. However, cheese is also a great source of protein, calcium, and other essential vitamins and minerals, which can support muscle repair and growth. Thus, cheese can be beneficial for gains when consumed in moderation as part of a well-rounded diet.
Cheese is a whole food that contains many important nutrients, including protein, calcium, vitamin B12, zinc, phosphorus, and riboflavin. It also contains probiotics, which can support gut health and oral health. Additionally, some studies suggest that eating cheese may help protect against obesity, high blood pressure, and type 2 diabetes.
Cheese is high in saturated fat, which has been linked to an elevated risk of heart disease. It is also usually high in sodium, which can be a concern for people with high blood pressure. Cheese is also high in calories, so it can contribute to weight gain if consumed in excess. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if made with unpasteurized milk, which can cause illness.
Cheese can be added to nutritious foods as a flavor enhancer. For example, adding feta to a veggie-rich salad, grating cheddar over a homemade chili, or including ricotta in a smoothie for added protein. When choosing between low-fat and full-fat cheese, it is generally recommended to opt for full-fat cheese as it is more satisfying and most research suggesting the benefits of cheese has involved the consumption of regular cheese. However, it is important to consume cheese in moderation as part of a balanced diet.
