Andy Montoya
Cheese is widely enjoyed and used in many dishes, but it has a controversial reputation for its high fat and salt content. However, cheese is a whole food and provides nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, and riboflavin. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease. While cheese has nutritional benefits, it can be contaminated with listeria, especially if made with raw milk, and it is high in calories and salt, which may be problematic for people with high blood pressure. Overall, cheese can be part of a healthy diet in moderation, and grass-fed cheese may be a healthier option due to its higher omega-3 content.
Is Cheese Bad For You?
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food that provides protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, riboflavin, and fat. |
| High-Fat Content | Cheese is high in fat, including saturated fat. However, some studies suggest that full-fat cheese can reduce total cholesterol and "bad" cholesterol, improving heart health. |
| High-Calorie Content | Cheese is calorie-dense, with approximately 100-120 calories per ounce, depending on the variety. |
| High Sodium Content | Cheese contains sodium, which can negatively impact heart health if consumed in excess. Cheddar, mozzarella, and Swiss cheeses tend to be lower in sodium. |
| Low Fiber Content | Cheese contains no fiber. |
| Lactose Intolerance | Cheese contains lactose, which can cause digestive issues for those who are intolerant. Aged cheeses tend to be lower in lactose. |
| Food Contamination | Soft cheeses and blue-veined cheeses may be contaminated with listeria if made with unpasteurized milk. |
| Dental Health | Cheese may help strengthen tooth enamel and protect against cavities, according to some studies. |
| Cardiometabolic Health | Milk fat globule membrane (MFGM) in cheese has potential cardiometabolic health benefits, according to research. |
| Fermented Cheese | Fermented dairy products, including cheese, may have additional health benefits, such as reduced risk of cardiovascular disease. |
| Grass-Fed Dairy | Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids compared to conventional dairy. |
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What You'll Learn
- Cheese is a whole food, packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc and riboflavin
- Cheese is high in fat, including saturated fat. Some experts advise limiting saturated fat intake
- Cheese is high in salt, which can be an issue for people with high blood pressure
- Cheese is a calorie-dense food
- Cheese may be contaminated with listeria, especially if made with raw milk
Cheese is a whole food, packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc and riboflavin
Cheese is a whole food, packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, and riboflavin. Whole foods are generally considered good for you, provided you don't eat too much of one thing. Cheese is a nutrient-dense food, offering a wide range of health benefits.
Protein, calcium, phosphorus, potassium, and vitamin B12 are among the essential nutrients found in cheese. These nutrients make cheese an important part of a balanced diet. Calcium, for example, is crucial for bone health and reducing blood pressure. Cheese is also a good source of protein, which is essential for muscle health and growth.
Cheese is also a source of vitamins A and B12, which have various health benefits. Vitamin A is important for maintaining healthy vision, while vitamin B12 boosts cardiovascular health and aids in the production of red blood cells. Additionally, cheese contains zinc, which boosts the immune system and contributes to bone health.
Cheese also contains riboflavin, a type of B vitamin that helps the body convert food into energy. Riboflavin also aids in the maintenance of healthy skin, nails, and hair. Cheese is a whole food, and whole foods are generally unprocessed or minimally processed. This means that the structure and combination of nutrients in cheese, known as the "dairy matrix," remain intact.
While cheese is a whole food packed with nutrients, it is also high in calories, saturated fat, and sodium. Therefore, it should be consumed in moderation as part of a balanced diet.
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Cheese is high in fat, including saturated fat. Some experts advise limiting saturated fat intake
Cheese is widely enjoyed and included in many dishes, from comfort foods to salads and sandwiches. It is a whole food, offering an impressive nutritional profile. Cheese is a great source of calcium, protein, vitamins A and B12, phosphorus, potassium, zinc, and riboflavin.
However, cheese is high in fat, including saturated fat, and some experts advise limiting saturated fat intake. 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. Nevertheless, the amount of cheese consumed is important, and cheese is often added in large quantities to dishes.
The view that cheese is unhealthy is not universally accepted, and some sources suggest that cheese does not deserve its negative reputation. Indeed, cheese made from pasture-raised animals, as opposed to factory-farmed dairy, is considered healthier. Furthermore, cheese is lower in lactose than milk, making it more easily digestible for those with lactose intolerance.
In terms of food safety, sodium is added to cheese to minimize bacterial and fungal growth, enhancing its flavor. However, high sodium intake can negatively impact heart health, and cheese is often high in salt. Therefore, it is important to consider the amount of cheese consumed and whether it aligns with individual dietary needs and health considerations.
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Cheese is high in salt, which can be an issue for people with high blood pressure
Cheese is a whole food, generally considered good for health. It is a great source of calcium, fat, and protein, and contains high amounts of vitamins A and B12, along with zinc, phosphorus, riboflavin, and potassium. However, cheese is also high in salt, which can be an issue for people with high blood pressure.
Sodium, or salt, is added to cheese to minimize bacterial and fungal growth, preventing spoilage. It also enhances the flavor of the cheese, making it more savory and satisfying. While sodium is an essential electrolyte, high intakes can negatively impact your health, particularly your heart health. Limiting salt intake to no more than 2,300 mg per day, and ideally less than 1,500 mg, can help maintain healthy blood pressure and heart function.
The sodium content in cheese varies depending on the type and brand. For example, one slice of Cheddar cheese (1 ounce) contains about 180 mg of sodium, contributing 8% of the daily sodium limit. Mozzarella and Swiss cheeses are also typically lower in sodium. However, even within the same variety, sodium levels can differ between brands, so checking the Nutrition Facts label is advisable.
Individuals with high blood pressure should be mindful of their salt intake, including that from cheese. While cheese offers nutritional benefits, its high salt content can be detrimental to cardiovascular health when consumed in excess. Therefore, moderation is essential, especially for those managing blood pressure or heart-related conditions.
In summary, while cheese is a nutrient-rich food, its high salt content can be a concern for individuals with high blood pressure. It is important to balance the consumption of cheese with other low-sodium foods and monitor salt intake to maintain overall health and manage blood pressure effectively.
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Cheese is a calorie-dense food
Cheese is a nutrient-dense food, providing protein, fats, and minerals. However, it is also calorie-dense, with about 100 to 120 calories per ounce, depending on the variety. This means that a relatively small amount of cheese can contribute a significant number of calories to your diet.
The calorie content of cheese is due in part to its high fat content, which has given cheese a bad reputation in some circles. However, it is important to distinguish between refined and unrefined fats. While the former is generally considered unhealthy, the latter—which includes pasture-raised dairy—can be beneficial. Indeed, some studies have shown that full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol, bringing them into a healthy range.
Cheese also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. Grass-fed cheese, in particular, has been found to contain higher levels of CLA and omega-3 fatty acids, which may provide health benefits.
Despite the benefits of cheese, it is important to consume it in moderation as part of a balanced diet. This is because cheese can be high in sodium, which can negatively impact heart health if consumed in excess. Additionally, those with lactose intolerance or milk allergies may experience digestive issues when consuming cheese due to its lactose content.
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Cheese may be contaminated with listeria, especially if made with raw milk
Cheese is a whole food that is generally good for you, offering protein, calcium, fat, phosphorus, potassium, vitamin B12, zinc, and riboflavin. However, it is also high in calories and saturated fat, and can be loaded with sodium, which may be an issue for people with high blood pressure. Some people may also limit or avoid cheese due to conditions such as lactose intolerance or milk allergies.
When it comes to the potential risks associated with eating cheese, one concern is contamination with Listeria, especially in soft cheeses and blue-veined cheeses made with unpasteurized or "raw" milk. Listeria is a type of bacteria that can cause a serious infection, known as listeriosis, which is particularly harmful to pregnant women, newborns, adults over 65, and individuals with weakened immune systems. Symptoms of listeriosis typically appear within two weeks of consuming contaminated food but may occur as early as the same day or as late as ten weeks later. They include fever, muscle aches, tiredness, nausea, vomiting, diarrhea, headache, stiff neck, confusion, loss of balance, and seizures.
Raw milk is milk that has not undergone pasteurization, a process that involves heating the milk to a high temperature for an extended period to kill germs. While pasteurization effectively kills Listeria, soft cheeses made from pasteurized milk can still become contaminated during the cheese-making process. Listeria can survive in refrigerated temperatures and spread easily to other foods and surfaces, making it challenging to prevent cross-contamination.
To reduce the risk of Listeria infection, the Centers for Disease Control and Prevention (CDC) recommends avoiding soft cheeses unless the label clearly indicates that pasteurized milk was used in their production. This recommendation is especially pertinent for individuals at higher risk for listeriosis. Additionally, practicing safe food handling and cleaning procedures is essential. For instance, washing hands with soap and warm water for at least 20 seconds after handling cheese can help prevent the spread of Listeria.
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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 them. Cheese is a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, potassium, riboflavin and healthy fats. However, it is also high in calories, saturated fat and salt, which can be bad for your health in large quantities.
Cheese has been found to strengthen the enamel of teeth, reducing the risk of cavities. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and reduce inflammation.
Cheese is high in sodium, which can negatively impact your heart health. It is also high in lactose, which can cause digestive problems for people who are lactose intolerant. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria if they are made with unpasteurized 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 CLA as conventional cheddar. Aged cheeses like parmesan and manchego are lower in lactose, as it is fermented and lost as the cheese ages.
As with most things, moderation is key. Research suggests eating 200 grams of dairy per day, which could include around three servings of cheese per week.
