Kamil Perry
Cheese is often associated with weight gain and an unhealthy diet due to its high fat and calorie content. However, recent studies have shown that cheese can be a part of a healthy diet and may even aid in weight loss. While some varieties are highly processed and should be consumed in moderation, cheese is a good source of protein, calcium, and other essential nutrients. In addition, certain types of cheese contain probiotics, which have been linked to improved metabolism and reduced belly fat. For those looking to shed pounds, the key lies in moderation and choosing healthier options like low-fat cheeses or those with higher protein content, such as cottage cheese and quark.
| Characteristics | Values |
|---|---|
| Cheese bad for losing weight | No |
| Cheese nutrient composition | Protein, calcium, phosphorus, zinc, vitamins A and D |
| Cheese health benefits | Cardiometabolic health, cancer risk reduction |
| Cheese and weight loss | Probiotics in cheese may aid weight loss, full-fat cheese may be beneficial |
| Recommended cheese serving size | 40g |
| Low-fat cheese options | Low-fat mozzarella, low-fat cottage cheese, quark, Neufchâtel cheese |
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What You'll Learn
- Cheese is rich in nutrients like protein, calcium, zinc, and vitamins
- Cheese is high in fats, which can be limited by watching serving sizes
- Some cheeses are highly processed and high in sodium
- Cheese can be part of a healthy eating pattern that supports weight loss
- Some studies suggest that eating more dairy products could aid weight loss
Cheese is rich in nutrients like protein, calcium, zinc, and vitamins
Cheese is often associated with being unhealthy due to its high fat, sodium, and calorie content. However, cheese is also rich in nutrients like protein, calcium, zinc, and vitamins, making it a nutritious component of a balanced diet.
Protein is essential for muscle growth and repair, and cheese is an excellent source of this nutrient. For example, one ounce of hard cheese contains about 8 grams of protein. Cheddar cheese, in particular, is a good source of protein and also provides vitamin K2, which is important for heart and bone health. It helps prevent calcium buildup in the walls of arteries and veins, reducing the risk of heart disease.
Cheese is also a good source of calcium, which has several health benefits. Calcium helps to maintain strong bones and can also contribute to lower blood pressure. In addition, calcium plays a role in weight loss, as research suggests that consuming adequate calcium helps the body burn more fat.
Some cheeses also contain zinc, which is important for immune function, wound healing, and the synthesis of proteins and DNA. Furthermore, certain types of cheese provide vitamins A and D, which have various roles in the body, including supporting bone health and immune function.
While cheese can be part of a healthy diet, it is important to be mindful of serving sizes and the overall diet. Full-fat cheeses are high in saturated fat, which can increase LDL cholesterol levels, so low-fat or reduced-fat cheeses may be preferable for those concerned about fat intake. Additionally, cheese is often high in sodium, so it is recommended to consume it in moderation and choose lower-sodium varieties when possible.
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Cheese is high in fats, which can be limited by watching serving sizes
Cheese is a beloved food for many, but its reputation as a fatty food has made it a confusing item for those trying to lose weight. While some cheese varieties do contain saturated fat, which public health guidelines recommend limiting, this doesn’t mean you have to give it up entirely. Cheese is also packed with nutrients like protein, calcium, phosphorus, zinc, and vitamins A and D.
The key to including cheese in your diet while trying to lose weight is to watch your serving sizes. The recommended serving size for cheese is 40 grams, which can provide a good source of protein. For example, a 40-gram serving of feta cheese is a relatively low-fat option that delivers a good amount of protein.
To make room for the saturated fat in cheese, consider swapping in sources of unsaturated fat in other parts of your diet. For example, you can use avocado instead of mayonnaise on a sandwich or grill salmon for dinner instead of steak. Additionally, there are low-fat or reduced-fat cheese options available that can support your weight-loss journey.
It's worth noting that ultra-processed foods, such as heavily processed cheese products, may cause you to eat more, leading to weight gain. These highly processed cheese products are often paired with other refined grain products, increasing the overall calorie intake. Therefore, it is essential to be mindful of the type of cheese and the other components of your meal when watching your serving sizes.
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Some cheeses are highly processed and high in sodium
While cheese can be incorporated into a healthy diet, some varieties are highly processed and high in sodium. For example, American cheese is a processed cheese product made from a variety of ingredients, including milk, cheddar cheese, whey, milk protein concentrate, milk fat, sodium citrate, salt, lactic acid, annatto, paprika, enzymes, cheese culture, and vitamin D3. This type of processed cheese is often melted and served with salty nacho chips, increasing sodium intake.
Ultra-processed foods, such as highly processed cheese, may lead to increased consumption and subsequent weight gain, according to a 2019 study in Cell Metabolism. Therefore, it is important to be mindful of the processing and sodium content of different cheeses when incorporating them into a weight loss journey.
In contrast to highly processed cheeses, some cheeses have minimal ingredients, such as a milk source, salt, and enzymes or cultures. For example, cottage cheese has a good calorie-to-protein ratio, with 185 calories and 23 grams of protein per 1-cup serving, according to the United States Department of Agriculture. Additionally, quark, a European-style cheese similar to Greek yogurt, is low in calories and fat, with 120 calories and 3 grams of saturated fat per 1-cup serving.
When considering weight loss, it is essential to make informed choices about the types of cheese consumed. While some cheeses are highly processed and high in sodium, others offer a good balance of calories, protein, and other nutrients.
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Cheese can be part of a healthy eating pattern that supports weight loss
Cheese is often associated with being unhealthy due to its high fat and calorie content. However, this doesn't mean that cheese lovers need to give up their favourite snack or ingredient to achieve their weight loss goals. Cheese can be enjoyed as part of a healthy eating pattern that supports weight loss, as long as it is consumed in moderation and complemented by regular physical activity and adequate sleep.
Firstly, it is important to understand that not all cheeses are created equal. While some varieties, like ultra-processed cheese products, are high in sodium and should be limited or avoided, there are many other types of cheese that offer nutritional benefits. For example, cottage cheese has an excellent calorie-to-protein ratio, providing 185 calories and a substantial 23 grams of protein per 1-cup serving, according to the United States Department of Agriculture. Similarly, quark, a European-style cheese similar to Greek yogurt, is low in calories and fat, with just 120 calories and 3 grams of saturated fat per 1-cup serving.
In addition to cottage cheese and quark, other types of cheese that can be part of a healthy eating pattern include feta, a tangy and creamy cheese that is relatively low in fat, and Neufchâtel cheese, which is lower in calories and fat and higher in protein and calcium compared to regular cream cheese. These options can add flavour and nutritional value to a balanced diet.
Cheese also contains beneficial nutrients such as protein, calcium, zinc, and vitamins A and D. These nutrients can support overall health and may even contribute to weight loss when consumed in moderation as part of a balanced diet. For example, a multi-university study found that consuming dairy products can protect the bones of postmenopausal women while also increasing the rate at which they burn fat from their belly and hips. Additionally, some strains of probiotics found in aged cheeses like cheddar, Swiss, and Parmesan may aid in weight loss and reducing belly fat.
While cheese can be included in a healthy eating pattern, it is important to be mindful of serving sizes. The recommended serving size for cheese is 40 grams, and it should be enjoyed as part of a balanced meal or snack. To maintain a healthy eating pattern that supports weight loss, it is beneficial to combine cheese with other nutritious foods such as fresh fruits and vegetables and healthy sources of unsaturated fat.
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Some studies suggest that eating more dairy products could aid weight loss
Cheese is often associated with weight gain due to its high fat and calorie content. However, some studies suggest that eating more dairy products could aid weight loss. While it's important to monitor portion sizes and consider the overall diet, cheese can be a part of a healthy eating pattern that supports weight loss.
Firstly, cheese is a rich source of protein, which promotes satiety and can help reduce overall calorie intake. In addition, certain types of cheese, such as cottage cheese and quark, have excellent calorie-to-protein ratios. For example, a 1-cup serving of cottage cheese provides 185 calories and 23 grams of protein.
Secondly, cheese contains beneficial probiotics, which have been linked to weight loss. Studies have shown that consuming probiotic-rich yogurt can lead to significant reductions in body fat and belly fat. Aged cheeses like cheddar, Swiss, Parmesan, and cottage cheese contain probiotics that may aid in weight loss.
Moreover, dairy products are packed with essential nutrients like calcium, zinc, and vitamins A and D. A multi-university study found that a diet rich in dairy foods can protect the bones of postmenopausal women while also accelerating fat burning from the belly and hips. Full-fat cheese, in particular, has been described as a "secret weapon" for weight loss by a Harvard endocrinologist and researcher, David S. Ludwig, MD, PhD.
While cheese can be incorporated into a weight loss journey, it's important to be mindful of the type of cheese and its fat content. Ultra-processed cheeses are often high in sodium and can lead to excessive consumption, contributing to weight gain. Therefore, opting for less processed, full-fat, or reduced-fat cheeses in appropriate serving sizes can be a healthier choice.
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Frequently asked questions
Cheese is rich in protein but also contains fats, which can make it confusing for people trying to lose weight. However, cheese can be part of a healthy diet and weight loss journey. The key is to watch your portion sizes and be mindful of the overall balance of your diet.
Cottage cheese has one of the best calorie-to-protein ratios, with 185 calories and 23 grams of protein per 1-cup serving. Neufchâtel cheese is a healthier option than cream cheese, with 30% fewer calories and fat and more protein and calcium. Feta is also relatively low in fat and a good source of protein.
Yes, certain strains of probiotics found in aged but not heated cheeses like Cheddar, Swiss, Parmesan, and cottage cheese can aid in weight loss. These probiotics have been shown to help reduce body fat and target belly fat specifically.
The recommended serving size for cheese is 40 grams. It's important to be mindful of portion sizes and ensure your overall diet is balanced.
While cheese on its own won't cause weight loss, some research suggests that eating dairy products as part of a broader weight-loss program can be beneficial. Dairy is rich in nutrients, and full-fat cheese can be especially helpful in reaching a healthy weight.
