Patrick Oconnell
Cheese is often criticized for its high fat and salt content, but it also has several nutritional benefits. It is a good source of calcium, protein, vitamins A and B12, phosphorus, potassium, and zinc. While cheese can be incorporated into a weight-loss diet, it is important to be mindful of portion sizes and opt for healthier alternatives like feta, mozzarella, ricotta, and Swiss cheese, which are lower in fat and sodium.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a source of calcium, protein, vitamins A and B12, zinc, phosphorus, potassium, and riboflavin. |
| High-fat content | Cheese is high in fat, including saturated fat, which can lead to high cholesterol and increased risk of cardiovascular disease. |
| Salt content | Cheese is high in salt/sodium, which can be an issue for people with high blood pressure. |
| Low-calorie alternatives | Lower-calorie cheeses include cottage cheese, ricotta, and feta. |
| Lactose intolerance | Aged cheeses like Parmesan, Swiss, and Cheddar are low in lactose and may be suitable for lactose-intolerant individuals in small amounts. |
| Milk allergy | Individuals with a milk allergy should avoid cheese, as it contains casein, a protein found in milk that can trigger an immune reaction. |
| Food safety | Soft and blue-veined cheeses may be contaminated with listeria if made with unpasteurized milk. |
| Portion control | Eating cheese in moderation is key. The standard portion size is 30g, and it is recommended to include dairy in a balanced meal pattern. |
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is often criticised for its high-fat content, but it is also a great source of calcium and protein. Calcium is essential for bone health, and protein is necessary for muscle growth and repair. Cheese also contains other important nutrients, including vitamins A and B12, phosphorus, potassium, zinc, and riboflavin.
Cheese is a versatile food that can be enjoyed in many ways, from classic comfort foods like mac & cheese to sandwiches, casseroles, salads, and pizzas. When consumed in moderation, cheese can be part of a healthy, balanced diet. Different types of cheeses have varying nutritional profiles, so it's essential to choose the right kind of cheese that aligns with your dietary needs and preferences.
For example, Swiss cheese and other alpine cheeses such as Emmental and Gruyere are lower in carbs than many other types of cheese, making them suitable for people with diabetes or those following a ketogenic diet. Feta cheese, traditionally made from sheep's milk or a combination of sheep and goat's milk, is another healthier option. It is lower in calories than many other cheeses and suitable for lactose-sensitive individuals.
Cottage cheese is another healthy option, as it can help you feel fuller after meals and reduce your overall calorie intake. It is also a good source of whey protein, which can promote muscle growth, lower blood pressure, and reduce high cholesterol levels. Ricotta cheese, made from the watery parts of milk, is a lighter version of cottage cheese and is also a good source of whey protein.
While cheese can be a nutritious addition to your diet, it's important to remember that it is calorie-dense and high in saturated fat and salt. Therefore, it should be consumed in moderation, especially for individuals with high cholesterol or blood pressure. Portion control is crucial when it comes to cheese, as it can be easy to overeat.
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It's high in saturated fat and salt
Cheese is often criticised for its high-fat content, and it is true that it contains saturated fat. However, not all experts advise limiting your intake of saturated fat. Cheese also contains monounsaturated fats and grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids.
Cheese is also high in salt, which can be an issue for people with high blood pressure. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in this amount of cheddar than in a packet of crisps.
Some cheeses are lower in salt than others, such as Swiss cheese, and are recommended for anyone who needs to monitor their salt intake.
If you are concerned about your salt intake, it is important to check the label to see whether the salt content is high, medium, or low.
Cheese is a good source of calcium, which is essential to bone health and can help against diseases like osteoporosis. It is also a source of protein and vitamins A and B12, phosphorus, potassium, zinc, and riboflavin.
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Cheese can be part of a weight loss diet
Cheese is often associated with being bad for one's health due to its high-fat content. However, cheese can be a part of a weight loss diet if consumed in moderation and if one chooses healthier options.
Cheese is a great source of calcium, protein, and other essential nutrients. Calcium is necessary for optimal bone health, and a diet high in calcium may help against diseases like osteoporosis. Cheese also contains a small amount of vitamin D, which helps the body absorb calcium. In addition, cheese is a good source of fat and protein, which can help one feel fuller for longer, reducing overall calorie intake.
When trying to lose weight, it is important to be mindful of portion sizes and the type of cheese consumed. Some cheeses, such as feta, mozzarella, ricotta, and Swiss cheese, are lower in fat and calories than other varieties. For example, feta cheese, traditionally made from sheep's or goat's milk, is lower in calories than many other cheeses and is a good option for those who are lactose intolerant. Swiss cheese and other alpine cheeses are also lower in carbs, making them suitable for those with diabetes or following a ketogenic diet.
It is also worth noting that some cheeses, such as blue cheese and feta, can be high in sodium, which may be a concern for those on a low-sodium diet or with high blood pressure. Soft cheeses and blue-veined cheeses made with unpasteurized milk can sometimes be contaminated with listeria, so it is recommended to check the label to ensure the cheese is made with pasteurized milk.
Overall, while cheese can be part of a weight loss diet, it should be consumed in moderation and alongside other nutritious foods to ensure a balanced and healthy diet.
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It's high in calories
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For instance, a 30g serving of cheddar cheese, which is about the size of a small matchbox, provides seven per cent of your daily calories. To put this into perspective, a knob of cheese weighing 5g can add up to a whole day's extra calories over a year if eaten twice a week.
Cheese is a good source of calcium, a nutrient that is essential to bone health and can help against diseases like osteoporosis. It also contains protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in fat, including saturated fat, and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
Some cheeses are lower in calories than others. For example, feta, which is traditionally made from sheep's milk or a combination of sheep and goat's milk, is lower in calories than many other cheeses. Cottage cheese may also help you feel fuller after meals and reduce your overall calorie intake. Ricotta is a lighter version of cottage cheese and is also lower in fat. Mozzarella is another cheese that is lower in fat.
If you are trying to lose weight, it is important to practice portion control and consume cheese in moderation. This can help you include cheese in your diet while still maintaining a calorie deficit.
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Some cheeses are healthier than others
Cheese is often considered unhealthy due to its high fat and salt content. However, not all cheese is bad for you, and some cheeses are healthier than others. Here are some healthier cheese options to consider:
Cottage Cheese
Cottage cheese is a great option if you're looking for a healthy cheese to include in your diet. It is lower in calories compared to other cheeses and can help you feel fuller after meals, reducing your overall calorie intake. Cottage cheese has a versatile texture, tasting great spread on toast, blended into smoothies, added to scrambled eggs, or used as a base for dips.
Feta Cheese
Feta cheese, traditionally made from sheep's milk or a combination of sheep and goat's milk, is another healthy option. It is lower in calories than many other cheeses and is a good choice for those who are lactose intolerant. Feta has a tangy and sharp taste when made with sheep's milk and a milder flavour when made with goat's milk. However, it is often packaged in brine to preserve freshness, so it can be high in sodium.
Swiss Cheese
Swiss cheese, originating in Switzerland, is a semi-hard cheese made from cow's milk with a mild, nutty flavour. It is lower in sodium than most other cheeses, making it a better option for individuals monitoring their salt intake, including those with high blood pressure. Additionally, Swiss cheese and other alpine cheeses, such as Emmental and Gruyere, are lower in carbs, which can be beneficial for people with diabetes or those following a ketogenic diet.
Blue Cheese
Blue cheese is known for its high calcium content, which is essential for bone health. Including blue cheese in your diet may help prevent bone-related health issues. However, it is also high in sodium, so it may not be suitable for those on a low-sodium diet. Blue cheese pairs well with burgers, pizzas, and salads with spinach, nuts, and fruits like apples or pears.
Parmesan Cheese
Parmesan is a hard, aged cheese with a gritty texture and a salty, nutty flavour. It is rich in calcium and phosphorus, which are crucial for bone formation and health. The ageing process of Parmesan reduces its lactose content, making it more tolerable for those with lactose intolerance. You can add grated Parmesan to pasta, pizza, eggs, or enjoy it with fruit and nuts.
While cheese can be part of a balanced diet, it's important to remember that moderation is key. Enjoy these healthier cheeses in appropriate portion sizes to maintain a healthy relationship with food.
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Frequently asked questions
Cheese is a great source of calcium, protein, and vitamins A and B12. However, it is also high in saturated fat, salt, and calories. As such, it is recommended to consume cheese in moderation as part of a balanced diet.
Feta, mozzarella, ricotta, and Swiss cheese are some examples of cheeses that are lower in fat and calories.
Cheese contains lactose, which some people are intolerant to. Those with lactose intolerance may be able to tolerate harder, aged cheeses like Parmesan, Swiss, and cheddar in small amounts. People with milk allergies should also avoid cheese.
The recommended number of servings of dairy per day varies depending on your age and energy expenditure. For example, the USDA's MyPlate recommends three servings of dairy for those consuming a 2,000-calorie diet. One serving of cheese is equivalent to 1.5 ounces of hard cheese.
Cheese can be incorporated into a weight loss diet, but portion control is important. Lower-calorie and lower-fat cheese options, such as feta, can be good choices.
