Andy Montoya
Cheese is widely enjoyed, but its health benefits are often debated. While cheese is a good source of calcium, protein, and vitamins, it is also high in fat, salt, and calories. Some studies have shown that cheese can be good for dental health and heart health, while others suggest that its high sodium content can negatively impact heart health. Ultimately, the health benefits of cheese depend on various factors, including the type of cheese, the amount consumed, and individual health considerations such as lactose intolerance or allergies.
Is Cheese Bad for You?
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food with nutritional value, including calcium, protein, vitamins A and B12, zinc, phosphorus, potassium, and riboflavin. |
| High-Fat Content | Cheese is high in fat, including saturated fat, which some experts advise limiting. However, one study found that consuming full-fat cheese reduced total cholesterol and "bad" cholesterol. |
| Calorie-Dense | Cheese is calorie-dense, with about 100-120 calories per ounce, depending on the variety. |
| High in Salt | Cheese is often loaded with sodium, which can negatively impact heart health and be an issue for people with high blood pressure. |
| Low in Fiber | Cheese contains no fiber. |
| Lactose Intolerance | Cheese contains lactose, which can cause digestive issues for lactose-intolerant individuals. However, aged cheeses are generally lower in lactose. |
| Food Safety | Soft cheeses and blue-veined cheeses may be contaminated with listeria if made with unpasteurized milk. |
| Cardiometabolic Health | Milk fat globule membrane (MFGM) in cheese has been linked to improved cardiometabolic health by decreasing cardiovascular markers. |
| Dental Health | Cheese may protect teeth from cavities, and some studies suggest it can strengthen tooth enamel. |
| Grass-Fed Dairy | Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, but it is more expensive. |
| Moderation | While cheese has nutritional benefits, moderation is essential, and excessive consumption may have negative consequences. |
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What You'll Learn
Histamine intolerance
When someone has histamine intolerance, they cannot break down histamine correctly, causing it to build up in the body. This build-up can lead to symptoms such as an upset stomach, headache, itching or burning sensations, flushing, and breathing difficulties. In severe cases, histamine intolerance could lead to a dangerous condition called anaphylaxis.
Cheeses, particularly aged varieties, are known to have high levels of histamine due to the cheese-making process, especially during ripening, which raises histamine levels. Examples of aged cheeses to avoid if you have histamine intolerance include Parmesan, Asiago, Cheddar, Swiss cheese, and Gouda.
However, not all cheeses are high in histamine. Fresh cheeses, such as mozzarella, ricotta, mascarpone, and cream cheese, are considered low-histamine options. These cheeses are typically made with milk that has been recently curdled and has not undergone significant aging or fermentation processes.
If you suspect you have histamine intolerance, it is important to consult a healthcare professional for guidance and advice. They can help determine if your symptoms are due to histamine intolerance or another condition and provide recommendations for managing your diet and symptoms.
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Allergies and anaphylaxis
Allergies are a common health issue, with millions of people worldwide suffering from protein allergies, including cheese allergies. A protein allergy occurs when the immune system mistakenly identifies a protein as harmful and triggers a reaction.
Cheese, a dairy product, contains milk proteins like casein and whey, which can provoke allergic reactions in susceptible individuals. Symptoms of a cheese allergy can vary from mild to severe and may include skin reactions such as hives, eczema, and itching, as well as respiratory problems like nasal congestion, a runny nose, sneezing, coughing, wheezing, and shortness of breath. In severe cases, exposure to cheese proteins can trigger asthma-like symptoms or even anaphylaxis.
Anaphylaxis is a severe, potentially life-threatening allergic reaction that can affect the entire body and impair breathing. It can cause a rapid drop in blood pressure, affect heart rate, and send the body into shock. Anaphylaxis requires immediate medical attention and is treated with an injection of epinephrine (adrenaline). It is important to note that up to one-third of anaphylactic reactions can have a second wave of symptoms several hours after the initial attack, so observation in a clinic or hospital may be necessary.
If you suspect you have a cheese allergy, it is important to consult a healthcare professional for a proper diagnosis and guidance on management. Allergy testing may include skin prick tests, blood tests, and elimination diets followed by controlled food challenges under medical supervision. The primary strategy for managing a cheese allergy is the strict avoidance of cheese and cheese-containing products, and there are several non-dairy cheese alternatives available.
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Oral health benefits
Cheese is one of the best foods for maintaining good oral health. Firstly, the calcium in cheese helps to keep teeth and bones healthy and strong. Cheese is also thought to increase and balance the pH levels in the mouth. The protein in cheese helps to balance the pH level, reducing the risk of acid causing oral problems and preventing tooth decay.
Cheese also has microbial properties, which can help to prevent cavities and gum disease. The high vitamin content in cheese also contributes to healthier gums. In addition, the act of chewing cheese can help to cleanse the mouth of bacteria, further reducing the risk of tooth decay.
Some people experience a tingling sensation in their mouth when eating cheese. This is caused by histamine, a naturally occurring compound found in many foods and beverages, including cheese. Histamine is produced when the body's immune system is activated to defend against a potential allergen. For most people, the levels of histamine in cheese are too low to be detected. However, for some sensitive individuals, histamine can cause a localised tingling sensation in the mouth.
Despite the oral health benefits of cheese, it is important to consume it in moderation as part of a balanced diet. Excessive consumption of cheese could contribute to weight gain and high cholesterol, which may indirectly impact oral health. Additionally, some individuals may have allergies or intolerances to cheese, which can cause various symptoms, including oral reactions.
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Lactose intolerance
Cheese is a dairy product that contains lactose, but the amount can vary depending on the type of cheese. Aged, hard cheeses such as Swiss, Parmesan, and cheddar are lower in lactose because the bacteria in the cheese break down some of the lactose over time. Fresh cheeses, such as cottage cheese, and soft cheeses like ricotta, cream cheese, and Brie, are higher in lactose.
People with lactose intolerance can usually tolerate small amounts of lactose, such as a glass of milk, which contains 8 to 10 grams of lactose. Most people with lactose intolerance can also handle small amounts of cheese, especially aged, hard cheeses with low lactose content. Yogurt with live and active bacterial cultures is also well-tolerated, as the bacteria help break down the lactose. Lactose-free milk and cheese are also options for those with lactose intolerance.
It is important to note that dairy foods are rich sources of nutrients, including calcium, protein, and vitamins. Therefore, it is not recommended to eliminate dairy completely from the diet if lactose intolerance is suspected. Instead, people with lactose intolerance can experiment with different types of cheese and dairy products to find what works for them. Lactase enzyme supplements can also help in managing lactose intolerance.
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Casein allergy
A casein allergy occurs when the body's immune system mistakenly identifies casein, a protein in milk, as harmful. This triggers an allergic reaction as the body tries to fight off what it perceives as a threat. Casein allergies are most prevalent in infants and young children, with symptoms typically appearing around three months of age. Usually, a casein allergy resolves by the time a child reaches three to five years of age, but some continue to have it into adulthood. Casein allergies can cause a range of symptoms, including swelling of the lips, mouth, tongue, face, or throat, skin reactions such as hives, rashes, or itchy skin, and nasal congestion.
The best way to manage a casein allergy is prevention and avoidance. People with this allergy must follow a strict casein-free diet, steering clear of all foods containing milk or milk products. This includes obvious sources like dairy products and baked goods, but also extends to less obvious sources like canned tuna, sausages, non-dairy creamers, and flavourings. Reading food labels carefully and inquiring about ingredients when dining out are crucial steps to avoid accidental ingestion.
In addition to avoiding milk and milk products, those with a casein allergy should be cautious when consuming meat, as casein is sometimes found in canned tuna and sausages. It is also important to scrutinize labels on non-dairy products, as casein can be present even in items labelled "milk-free" or "non-dairy." When in doubt, contacting the manufacturer is advisable to ensure a product is safe for consumption.
The American Academy of Pediatrics (AAP) recommends delaying the introduction of cow's milk to children until after their first birthday. Breastfeeding or formula feeding is suggested until solid foods are introduced around six months of age, after which breastfeeding should continue for as long as possible. Hypoallergenic formulas are available for infants at high risk of developing milk allergies. These formulas use enzymes to break down milk proteins like casein, reducing the likelihood of an allergic reaction.
While most casein allergies manifest in infancy and often resolve with age, it is possible, albeit unusual, for adults to develop this allergy later in life. If you suspect a casein allergy, it is important to consult a healthcare professional for diagnosis and guidance on managing your diet to avoid allergic reactions.
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Frequently asked questions
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 a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, potassium, riboflavin and healthy fats. However, it is also high in calories, salt and saturated fat, which can be bad for your health in large quantities.
Cheese is packed with nutrients and can be good for your teeth, bones and heart. It may also help to prevent obesity and reduce inflammation.
Cheese is high in salt, which can be an issue for people with high blood pressure. It is also high in saturated fat, which some experts advise limiting your intake of. Cheese also contains lactose, which can cause digestive problems for people who are lactose intolerant. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or “raw” milk.
Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids. 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. Aged cheeses are also lower in lactose, which can be beneficial for people who are lactose intolerant.
