Andy Montoya
Cheese is a beloved food product enjoyed by many, but is it bad for human health? Cheese is a whole food that is rich in calcium, protein, vitamin D, and healthy bacteria. These nutrients provide various benefits, including improved bone health, enhanced dental health, and a reduced risk of hypertension. However, cheese also contains saturated fat and sodium, which can lead to high cholesterol and blood pressure when consumed in excess. While some studies suggest that cheese consumption is linked to lower cardiovascular disease risk, others caution against the high-calorie content of cheese, which can contribute to weight gain. Ultimately, the impact of cheese on health depends on the individual, the type of cheese, and the amount consumed.
Is Cheese Bad for Humans?
| Characteristics | Values |
|---|---|
| Nutritional Benefits | Cheese is a good source of calcium, protein, vitamin B12, vitamin D, and omega-3 fatty acids. |
| Calories | Cheese is calorie-dense, with about 100-150 calories per 1.5-ounce serving. However, this is comparable to other calorie-dense foods like nuts and avocado. |
| Saturated Fat | Cheese contains saturated fat, which has been linked to an increased risk of cardiovascular disease. However, newer research suggests that saturated fat from dairy may be associated with lower rates of cardiovascular disease. |
| Sodium | Cheese is high in sodium, which can contribute to high blood pressure. |
| Lactose | Aged, firm cheeses like Parmesan, Swiss, and cheddar contain low levels of lactose and may be suitable for those with lactose intolerance in small amounts. |
| Allergies | Dairy allergies are common, and those allergic to milk or dairy may need to avoid cheese. |
| Weight Gain | While cheese is often associated with weight gain, studies suggest that it is neutral or may even be associated with weight loss when consumed in moderation. |
| Dental Health | Cheese may enhance dental health and protect against cavities by raising the pH level in dental plaque. |
| Gut Health | Aged but not heated or pasteurized cheeses may contain probiotics that improve gut health and reduce inflammation. |
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What You'll Learn
- Cheese is a good source of calcium, protein, and vitamin D
- It is high in calories, saturated fat, and salt
- Cheese may be bad for those with milk allergies or lactose intolerance
- Cheese may protect against cavities and improve bone health
- Cheese is a whole food and can be part of a healthy diet in moderation
Cheese is a good source of calcium, protein, and vitamin D
Cheese is often associated with being a fattening, heart-imperiling food. However, research suggests that this reputation is largely undeserved. While cheese is high in calories, saturated fat, and sodium, it is also a good source of calcium, protein, and vitamin D.
Calcium is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. Cheddar cheese, for example, can offer 6.6 grams of protein and 180 milligrams of calcium per ounce, while also providing 6 grams of saturated fat. Parmesan cheese packs 19% of the daily value (DV) for calcium, while Brie delivers around 4%. Other calcium-rich foods include yogurt, goat's milk, sardines, and collard greens.
Protein is essential for cell building and repair, and cheese is a good source of this nutrient. One ounce of hard cheese can provide about 8 grams of protein, while a half-cup of soft cheese like cottage cheese may contain up to 14 grams.
Vitamin D is also found in cheese, although the amount can vary depending on the type of cheese. Vitamin D, along with calcium, is crucial for bone health.
While cheese can be a good source of these nutrients, it is generally recommended to consume it in moderation as part of a balanced diet. Excessive intake of saturated fat and sodium can have negative health effects. Additionally, those with lactose intolerance or milk allergies may need to limit or avoid cheese consumption.
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It is high in calories, saturated fat, and salt
Cheese is a whole food, which is generally considered healthy, as long as it is consumed in moderation. However, it is high in calories, with about 100-150 calories per 1.5-ounce serving, depending on the type of cheese. This is similar to other calorie-dense foods like avocado, nuts, and dark chocolate. While cheese is not particularly fattening, it is important to watch your portion sizes as it is easy to exceed the recommended daily calorie intake.
Cheese is also high in saturated fat, which has been linked to an increased risk of cardiovascular disease (CVD) and diabetes. However, recent studies suggest that saturated fat from dairy may be associated with lower rates of cardiovascular disease and diabetes. For example, a nine-year study of 136,000 adults found that those who consumed more full-fat dairy had lower rates of heart attack, stroke, and death. Additionally, some cheeses contain conjugated linoleic acid (CLA), which may promote artery health, reduce body fat, and fight inflammation.
Cheese is also a significant source of salt, with a 30-gram portion of cheddar containing more salt than a packet of crisps. High salt intake is linked to an increased risk of high blood pressure, heart disease, and stroke. Therefore, those with high blood pressure should limit their intake of salty cheeses.
While cheese is high in calories, saturated fat, and salt, it is also a good source of calcium, protein, and vitamin D. These nutrients provide several health benefits, including stronger bones and teeth, reduced fracture risk, and improved blood clotting. Overall, cheese can be part of a healthy diet when consumed in moderation, but it is important to be mindful of the potential negative effects of excessive intake.
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Cheese may be bad for those with milk allergies or lactose intolerance
Cheese is a whole food, and whole foods are generally considered good for health. However, cheese may be unsuitable for people with milk allergies or lactose intolerance.
Milk allergies are caused by an immune reaction to one or more proteins in milk, such as casein, which is one of the main proteins found in milk and is also an ingredient in some soy-based cheeses. Symptoms of a milk allergy can vary and may include inflammation and swelling in the digestive tract, congestion, mild to severe skin reactions, or difficulty breathing. In some cases, a milk allergy can be life-threatening.
Lactose intolerance occurs when the body is unable to digest lactose, a sugar found in milk and other dairy products. While many aged, firm cheeses, such as Parmesan, Swiss, and cheddar, are low in lactose and may be tolerated in small amounts by those with lactose intolerance, softer cheeses such as ricotta and brie contain higher amounts of lactose and are more likely to cause symptoms.
For those with milk allergies or lactose intolerance, consuming cheese can lead to adverse reactions, making it a less suitable food option. However, it is important to note that the severity of reactions can vary, and some individuals may be able to tolerate small amounts of certain types of cheese.
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Cheese may protect against cavities and improve bone health
Cheese is a whole food, and whole foods are generally considered good for health. Cheese is a great source of calcium, fat, and protein. Dairy products, in general, are an excellent source of calcium and proteins, which are essential for bone health.
Parmigiano Reggiano (P-R) cheese, for example, is a homemade Italian food that is easy to digest and rich in calcium. It is also free of lactose and has a possible prebiotic and probiotic effect. P-R cheese is recommended for all feeding groups. Several studies have shown that CPPs (found in P-R cheese) inhibit calcium phosphate precipitation in the intestine and enhance calcium absorption. This makes it bioavailable and promotes its passive absorption, which is essential for bone calcification.
Cheese may also protect against cavities. According to a 2015 Danish study, children with an above-average dairy intake were more likely to be cavity-free after 3 years than those with a below-average intake. Research has also suggested that chewing cheese may reduce cariogenic bacteria levels due to the reduced incidence of caries. The high calcium and phosphorus content seems to be another factor in the cariostatic mechanism of cheese. Both casein and whey protein are involved in reducing enamel demineralization.
In addition, a study on 66 healthy women who consumed a daily portion of Jarlsberg or Camembert cheese showed that Jarlsberg cheese might help prevent osteopenia (the stage before osteoporosis) and metabolic diseases such as diabetes. This is because Jarlsberg is rich in vitamin K2, which is essential for bone health.
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Cheese is a whole food and can be part of a healthy diet in moderation
Cheese is a whole food, and in moderation, it can be part of a healthy diet. It is a good source of calcium, protein, and vitamin B12, which are essential for bone health, tissue repair, and blood health.
However, it is also high in saturated fat and salt, which can lead to high cholesterol and blood pressure if consumed in excess. As such, it is important to be mindful of portion sizes and to include cheese as part of a balanced diet that includes other dairy products and sources of calcium, such as yogurt, milk, and leafy greens.
While some studies have linked cheese consumption to lower rates of heart attacks and strokes, the role of saturated fat in cheese in the development of heart disease is still controversial. Nevertheless, newer research suggests that the consumption of full-fat dairy may be beneficial for heart health. For example, grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for maintaining heart and metabolic health.
In addition, cheese is often high in calories, with about 100 to 150 calories per 1.5-ounce serving, so it is important to be mindful of how much cheese one is consuming. Furthermore, for those with lactose intolerance or milk allergies, cheese can be difficult to digest or even dangerous. However, some aged cheeses, such as Parmesan, Swiss, and cheddar, are low in lactose and may be tolerated in small amounts by those with lactose intolerance.
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Frequently asked questions
Cheese is a whole food, which is generally good for health. It is a great source of calcium, protein, and vitamin B12. However, it is also high in calories, saturated fat, and salt. Therefore, it is best consumed in moderation.
Cheese is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. It is also high in calories, which can contribute to weight gain. Additionally, cheese contains lactose, which some people are intolerant to, and can be a hidden source of dairy for those allergic to milk.
Cheese contains many important nutrients, including calcium, which is essential for bone health. It is also a source of protein, which is necessary for tissue repair and synthesis. Some studies suggest that cheese may protect against dental cavities and reduce the risk of hypertension and heart disease.
The general recommendation is to consume three servings of dairy per day, with each serving of cheese being about 30-40 grams, or the size of a small matchbox. However, it is important to watch your portion size and not exceed the recommended intake, especially if you have high cholesterol or blood pressure.
