Andy Montoya
Cheese is a widely enjoyed food that offers a number of health benefits. However, it has also been associated with potential negative effects, particularly for women. Cheese is a good source of calcium, protein, and other essential nutrients. It has been linked to improved bone health, lower fracture risk, and enhanced dental health. On the other hand, cheese is often high in saturated fat, calories, and salt, which has raised concerns about its impact on heart health and weight management. Some studies suggest that cheese consumption may not be as detrimental to cardiovascular health as once thought, and that moderation is key. Pregnant women are advised to avoid certain types of soft cheeses due to potential health risks. Overall, the impact of cheese consumption on health depends on individual factors, the type of cheese, and the amount consumed.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a source of calcium, fat, protein, phosphorus, potassium, vitamin B12, vitamin D, and other nutrients. |
| Calories | Cheese is calorie-dense, with about 100 calories per ounce, depending on the variety. |
| Saturated fat | Cheese contains saturated fat, which has been linked to an increased risk of cardiovascular problems, diabetes, and obesity. However, studies suggest that dairy foods, despite their saturated fat content, may not harm cardiovascular health and may even reduce the risk. |
| Salt | Cheese is often high in salt or sodium, which can increase the risk of high blood pressure, heart disease, and stroke. |
| Listeria | Soft, mould-ripened, or blue-veined cheeses may contain higher levels of listeria, which can be dangerous for pregnant women or those with compromised immune systems. |
| Dental health | Cheese may protect against dental cavities and has been linked to higher bone mineral density and a lower risk of fractures. |
| Cholesterol | Cheese consumption has been associated with reduced total cholesterol and LDL ("bad") cholesterol levels in some studies. However, excessive cheese intake may negatively impact cholesterol due to its high-calorie content. |
| Probiotics | Certain aged cheeses may contain probiotics, which can improve gut health and overall health. |
| Portion size | The standard portion size in the UK is 30g, but it's easy to consume more, especially when grating cheese into dishes. |
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What You'll Learn
Cheese is a good source of calcium, protein, and vitamin D
Cheese also contains other essential nutrients such as phosphorus, potassium, and vitamins B2 and B12. These vitamins are important for immune function, heart health, and nutrient absorption. In addition, cheese is a source of conjugated linoleic acid (CLA), which may provide health benefits.
However, it is important to note that cheese is also high in calories, saturated fat, and salt. Therefore, while cheese can be a nutritious part of a balanced diet, it should be consumed in moderation. The key is to enjoy cheese as part of a varied and balanced diet, ensuring that you are also consuming other nutrient-rich foods to maintain overall health.
Some studies have shown that cheese may have a unique effect on cholesterol levels. Despite its high saturated fat content, cheese does not appear to be harmful to cardiovascular health and may even reduce the risk of heart disease. This may be due to the way cheese is metabolised in the body. However, excessive consumption of cheese can contribute to high cholesterol due to its high-calorie content.
Overall, cheese can be a good source of calcium, protein, and vitamin D, but it should be consumed in moderation as part of a balanced diet to maintain overall health and well-being.
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Cheese is high in calories, saturated fat, and salt
Cheese is a whole food, typically rich in calcium, protein, fat, and salt. While it is a good source of nutrients, it is also high in calories, saturated fat, and salt.
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For instance, a 1-ounce serving of Brie has 52 calories, while a 1-ounce serving of Cheddar has about 200 calories. A 30-gram portion of cheese, the standard in the UK, provides seven percent of the daily calories. Eating slabs of cheese can increase your cholesterol and swing it in the wrong direction due to the excess calories, so moderation is essential.
Cheese is also high in saturated fat, which has been linked to an increased risk of heart disease, diabetes, obesity, and cardiovascular problems. However, not all saturated fats lead to heightened heart disease risk, and some studies have shown that dairy foods, despite their saturated fat content, do not negatively impact cardiovascular health and may even reduce the risk. Additionally, a study found that those who ate full-fat cheese experienced a reduction in total cholesterol and LDL ("bad") cholesterol, contrary to the common belief that cheese causes high cholesterol.
Cheese is also a significant contributor to salt intake, with a 30-gram portion of Cheddar containing more salt than a packet of crisps. A high-salt diet can increase the risk of high blood pressure, heart disease, and stroke. Therefore, it is crucial to monitor your portion sizes when consuming cheese, especially if you have high cholesterol or blood pressure.
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Cheese may negatively impact cardiovascular health
Cheese is a whole food that is generally healthy and a good source of calcium, fat, and protein. However, it is also high in calories, saturated fat, and salt. As such, consuming too much cheese could lead to high cholesterol and high blood pressure, which are risk factors for cardiovascular disease.
Cheese is a rich source of calcium, a nutrient essential for bone development and maintaining healthy bones. It also plays a role in blood circulation, muscle function, and nerve function. However, it is important to note that the recommended daily calcium intake may be overstated, as current recommendations suggest 1000 mg daily for adults, while 600 mg may be sufficient.
While cheese offers nutritional benefits, its high-fat content, particularly saturated fat, has been linked to potential negative impacts on cardiovascular health. Saturated fat consumption has been associated with increased levels of LDL ("bad") cholesterol and an elevated risk of heart disease. However, studies have shown that dairy foods, despite their saturated fat content, may not negatively affect cardiovascular health and could even reduce the risk.
For example, an Australian study found that a diet including mature cheese did not increase total or LDL cholesterol, while a similar study with butter showed an increase in these cholesterol levels. Additionally, a more recent study comparing full-fat cheddar cheese, reduced-fat cheese with butter, and butter with calcium supplementation found that those consuming full-fat cheese had lower cholesterol levels. These findings suggest a unique effect of cheese on metabolism and that fermentation in dairy products may contribute to these benefits.
Furthermore, cheese is one of the top contributors to salt intake in the UK, and high salt consumption is linked to increased blood pressure and a higher risk of cardiovascular disease. Therefore, while cheese offers nutritional benefits, its potential negative impact on cardiovascular health through elevated cholesterol and blood pressure highlights the importance of moderation in consumption.
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Cheese may protect against cavities and bone fractures
Cheese is a whole food that is generally healthy and a good source of many nutrients, including calcium, fat, and protein. While it is also high in calories, saturated fat, and salt, and low in fiber, cheese may have protective effects against cavities and bone fractures due to its calcium content.
Cheese has been found to possess anti-cavity properties, possibly due to its ability to increase saliva production and raise pH levels in the mouth, inhibiting the growth of cariogenic bacteria. Additionally, compounds in cheese may adhere to tooth enamel, further protecting teeth from acid and reducing enamel demineralization. A 2015 Danish study found that children with a higher dairy intake were more likely to be cavity-free after three years than those with a lower intake.
Cheese is a good source of calcium, which is essential for maintaining bone health and preventing conditions like osteoporosis and rickets. However, one study indicated that eating a certain type of cheese does not prevent osteoporosis or bone fractures. Nevertheless, a well-balanced diet that includes sufficient calcium can contribute to stronger bones and a reduced risk of fractures.
While cheese may offer some protective benefits, it is important to remember that whole foods like cheese should be consumed in moderation as part of a balanced diet. Excessive intake of cheese may contribute to unwanted weight gain and potentially increase the risk of heart disease due to its high-fat content. Therefore, while cheese can be a part of a healthy diet, it should be consumed in appropriate amounts.
In conclusion, while cheese may provide some protection against cavities and contribute to bone health through its calcium content, it should be enjoyed as part of a well-rounded and balanced diet to ensure overall health and well-being.
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Grass-fed cheese may offer a healthier balance of fatty acids
Cheese is a whole food that is generally healthy and nutritious. However, it is also high in calories, saturated fat, and salt, which can be detrimental to health in large quantities. For this reason, it is often recommended to consume cheese in moderation.
Grass-fed cheese, made from the milk of grass-fed cows, may offer a healthier balance of omega-6 and omega-3 fatty acids compared to conventional cheese. Omega-3 fats are important for heart and metabolic health. A study by the University of Minnesota found that grass-fed milk has a higher proportion of omega-3, bringing the omega-6/omega-3 ratio to nearly 1-to-1, compared to nearly 6-to-1 in conventional whole milk.
Grass-fed cheese may also be higher in other vital nutrients such as Vitamin E and beta carotene. Vitamin E is a powerful antioxidant that may help slow down the aging of cells. Chuck Benbrook, a research professor at Washington State University, also found that organic dairy has 62% more healthy omega-3s than conventional milk, which he attributes to the cow's diet of fresh grass.
While grass-fed dairy products tend to be more expensive, some people may opt for them due to their higher omega-3 content. However, more research is needed to determine whether this difference in nutrient content translates to significant health benefits in the average diet.
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Frequently asked questions
Cheese is not inherently bad for women. It is a whole food that is a good source of calcium, protein, and fat. However, it is also high in calories, saturated fat, and salt, so it should be consumed in moderation as part of a balanced diet.
Cheese is a source of many important nutrients, including calcium, protein, fat, phosphorus, potassium, and vitamin B12. It has been linked to higher bone mineral density and a lower risk of fractures, and it may also contribute to dental health by protecting against cavities. Some studies suggest that eating cheese can reduce the risk of hypertension and cardiovascular disease, although more research is needed in this area.
Cheese is high in calories, saturated fat, and salt, so consuming too much could lead to weight gain, high cholesterol, and high blood pressure, increasing the risk of cardiovascular disease. Pregnant women should avoid eating raw, mould-ripened soft cheeses and soft blue-veined cheeses, as they may contain higher levels of listeria, which can cause listeriosis.
Cheese can be a part of a healthy diet when consumed in moderation. The recommended daily intake of dairy products is three 30-gram portions, and this can include cheese. However, it is important to be mindful of portion sizes, as it is easy to consume too much cheese, especially when it is grated or in small chunks.
