Patrick Oconnell
Cheese is a beloved food, but is it bad for your health? While it is high in calories, fat, and sodium, cheese also provides calcium, protein, vitamin A, B12, riboflavin, zinc, phosphorus, and beneficial bacteria. Some studies suggest that cheese may improve heart health and aid in weight control, while others indicate a potential link between cheese consumption and a reduced risk of certain cancers. However, the way we typically consume cheese—on pizza, nachos, or crackers—may negate its potential health benefits. Overall, while cheese can be part of a healthy diet, moderation is key.
| Characteristics | Values |
|---|---|
| Calories | About 100 per ounce on average |
| Fat | 6 to 9 grams per ounce, most of which is saturated |
| Sodium | 100 to 300 milligrams per ounce, but some cheeses have more |
| Protein | Good source of protein |
| Calcium | Good source of calcium |
| Vitamins | Contains vitamin A, vitamin B12, riboflavin |
| Conjugated linoleic acid (CLA) | May have anti-cancer, weight-reducing, and heart-protective effects |
| Cardiovascular health | May be linked to a lower risk of cardiovascular disease |
| Contamination | May be contaminated with listeria, especially if made with unpasteurized milk |
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What You'll Learn
Cheese may be good for your heart
Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Cheese is usually eaten slathered on pizza, poured over nachos, or stacked on crackers, and this cancels out any health benefits. Cheese is high in calories (about 100 per ounce, on average), fat (6 to 9 grams per ounce, most of which is saturated), and sodium. However, small amounts can fit into most people's diets.
Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. According to some studies, cheese and dairy products in general could protect your teeth from cavities. In a 2015 Danish study, children with an above-average dairy intake were more likely to be cavity-free after 3 years than those with a below-average intake.
High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA). CLA is a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation. Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much CLA as conventional cheddar. In large studies of overall dairy on health, butter is among the least healthy dairy foods, and cheese is among the healthiest. Interestingly, it seems that the overall amount of fat in cheese doesn't have a meaningful effect on cardiovascular or metabolic disease risk factors.
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Cheese may reduce the risk of colorectal cancer
Cheese has a reputation for being unhealthy. It is high in calories, fat, and sodium. However, cheese can be part of a healthy diet when consumed in moderation. An ounce or two a day is considered reasonable, but it is important to watch out for the calories.
Cheese is a good source of calcium, protein, vitamin A, vitamin B12, riboflavin, zinc, and phosphorus. It also contains conjugated linoleic acid (CLA), a fat that may exhibit anti-cancer properties.
Several studies have linked cheese consumption to a reduced risk of cardiovascular disease. For example, a study in the International Journal of Cardiology found no evidence that cheese increased the risk of heart disease or stroke in a large sample of Dutch people over 13 years. Similarly, a study in the Journal of Nutrition found that Swedish women who consumed the most cheese had a 25% lower risk of heart attacks compared to those who ate the least.
While the aforementioned studies do not prove causation, they suggest that cheese may be a part of a healthy diet. Furthermore, cheese may reduce the risk of colorectal cancer due to its anti-cancer properties. CLA, found in high-fat cheeses like blue cheese, Brie, and cheddar, has been linked to preventing obesity and heart disease, as well as reducing inflammation.
In conclusion, while cheese may not be especially good for the heart, it may not be as detrimental as once thought. When consumed in moderation, cheese can be part of a healthy diet and may even offer some protective health benefits, including a potential reduction in the risk of colorectal cancer.
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Cheese is high in calories and fat
Cheese is a calorie-dense food, with about 100 calories per ounce on average. However, the calorie content varies across different types of cheese. For example, Cheddar and Swiss cheeses have higher calorie contents (110 to 125 calories per ounce) compared to soft goat cheese, feta, and mozzarella (75 to 85 calories per ounce). Fresh, soft cheeses tend to be lower in calories and sodium per gram. Mozzarella, for instance, is lower in sodium and calories than most other cheeses.
Cheese is also high in fat, with 6 to 9 grams of fat per ounce, most of which is saturated fat. Again, the fat content varies across different types of cheese. Cheddar and Swiss cheeses have higher fat contents (eight to nine grams of fat per ounce) compared to soft goat cheese, feta, and mozzarella (six grams of fat per ounce).
Reduced-fat, low-fat, and nonfat cheeses are available and can be good alternatives if you consume more than an ounce of cheese per day or if a recipe calls for large amounts of cheese. These lower-fat options often taste better than their traditional counterparts.
While cheese is high in calories and fat, it can still be part of a healthy diet when consumed in moderation. An ounce or two of cheese per day is generally considered reasonable, as long as your diet is not otherwise high in saturated fat.
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Cheese provides calcium and protein
Cheese is a rich source of calcium, protein, and several other nutrients. Calcium is essential for bone health, and an ounce of cheese can provide about 20% of the daily recommended value. Hard cheeses like Parmesan are especially rich in calcium, with about 200 milligrams per ounce. Other calcium-rich options include low-fat Swiss cheese (270 milligrams per ounce) and cottage cheese (140 milligrams per cup).
Cheese also provides high-quality protein, which is essential for muscle health and growth. In addition, cheese contains beneficial bacteria from fermentation, which may improve gut health and promote immunity.
While cheese is a good source of calcium and protein, it is also high in calories, saturated fat, and sodium. An ounce of cheese contains about 100 calories and 6 to 9 grams of fat, most of which is saturated. Therefore, while cheese can be part of a healthy diet, it should be consumed in moderation. An ounce or two of cheese per day is generally considered reasonable, but it is important to consider the overall calorie and fat content of your diet.
Reduced-fat, low-fat, and nonfat cheeses are available, which can be good alternatives if you consume more than an ounce of cheese per day or if a recipe calls for large amounts of cheese. Strong and savory cheeses, such as Parmesan, feta, and blue cheese, have more flavour, so you can use less while still enjoying the nutritional benefits.
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Cheese may aid weight control
Cheese is a calorie-dense food, with about 100 calories per ounce, on average. It is also high in fat, with 6 to 9 grams per ounce, most of which is saturated. However, despite its saturated fat content, cheese may have a positive impact on weight control.
Firstly, cheese is a good source of protein, which can help increase feelings of fullness and reduce appetite. This may lead to reduced calorie intake and aid in weight control.
Secondly, cheese contains conjugated linoleic acid (CLA), a type of fat that has been linked to potential weight-reducing effects. CLA is found in higher amounts in grass-fed cheese, and some studies suggest it may help prevent obesity.
Additionally, cheese is a source of calcium and other essential nutrients. Calcium plays a role in maintaining a healthy weight by promoting the breakdown of fat in fat cells and reducing the formation of new fat cells.
While cheese can be part of a healthy diet, it should be consumed in moderation. An ounce or two of cheese per day is generally considered reasonable, as long as your diet is not otherwise high in saturated fat.
To optimize the potential benefits of cheese for weight control, it is recommended to choose low-fat or reduced-fat cheese options and to use strong or savory cheeses in smaller amounts, as they have more flavor and can satisfy cravings with lesser quantities.
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Frequently asked questions
Whether cheese is good or bad for your health depends on the amount consumed and what it's consumed with. Cheese is high in calories, fat, and sodium. However, it also contains calcium, protein, vitamin A, B12, riboflavin, zinc, phosphorus, and beneficial bacteria. Some studies suggest that cheese may improve heart health and aid in weight control, while others indicate that it may not be especially good for the heart.
Cheese contains several important nutrients, including calcium, protein, vitamin A, B12, riboflavin, zinc, phosphorus, and beneficial bacteria. Some studies suggest that cheese may improve heart health, aid in weight control, and protect teeth from cavities.
Cheese is high in calories, fat, and sodium, which could lead to weight gain and other health issues if consumed in excess. Additionally, some people may be allergic or intolerant to cheese, which could cause digestive issues and other negative reactions.
