Frederic Melton
Cheese is widely enjoyed and used in a variety of dishes, from sandwiches to pizzas. It is a whole food, packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, and vitamin A. However, it is also high in calories, saturated fat, and salt, which can have negative health impacts, especially for those with high blood pressure or lactose intolerance. Cheese made from cows on factory farms that eat GMO corn and soy is also considered unhealthy. So, is cheese bad for you? The answer is nuanced, and it's important to consider factors like the type of cheese, the amount consumed, and individual dietary needs and health conditions.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food with high calcium, fat, protein, vitamins A and B12, zinc, phosphorus, riboflavin, potassium, and conjugated linoleic acid (CLA) content. |
| Health Benefits | Cheese may strengthen teeth enamel, reduce obesity, and lower cholesterol and cardiovascular disease risk. |
| Health Risks | Cheese is high in calories, saturated fat, and sodium, which can negatively impact heart health. It may also be contaminated with listeria, especially if made with unpasteurized milk, and is unsuitable for those with lactose intolerance or milk allergies. |
| Recommended Intake | Moderation is key. Three servings of cheese per week or one serving of dairy per day is recommended. |
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What You'll Learn
- Cheese is a whole food packed with nutrients like calcium, protein, phosphorus, potassium, vitamin B12, and vitamin A
- Cheese is high in fat, including saturated fat, and calories
- Cheese is usually loaded with sodium, which can negatively impact heart health
- Cheese may be contaminated with listeria, especially soft and blue-veined cheeses made with raw milk
- Cheese is a good snack for active people as it's high in calories and electrolytes
Cheese is a whole food packed with nutrients like calcium, protein, phosphorus, potassium, vitamin B12, and vitamin A
Cheese is a whole food that contains several essential nutrients. It is a good source of calcium, which contributes to the normal function of muscles, blood coagulation, and energy metabolism in the body. Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, or about one-third of the daily recommended intake for adults.
Cheese is also a source of protein, which, together with physical activity, contributes to the maintenance and growth of muscle mass. It is also rich in phosphorus, which supports normal energy metabolism and the maintenance of bones and teeth. Like calcium, about 85% of the total amount of phosphorus in the body is stored in the bones.
Cheese contains potassium, which plays a role in maintaining normal blood pressure. It is also a source of vitamin B12, which contributes to the maintenance of bones and teeth. In addition, cheese contains vitamin A, which has several benefits for human health.
While cheese is a nutrient-dense food, it is also high in calories, saturated fat, and salt. Some experts advise limiting the intake of saturated fat, which can increase LDL cholesterol levels. High salt intake can negatively affect heart health, especially for those with high blood pressure. Cheese is also low in fibre and contains lactose, which can cause digestive issues for those with lactose intolerance.
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Cheese is high in fat, including saturated fat, and calories
Cheese is a whole food, which is generally considered to be good for you, as long as it is consumed in moderation. However, it is high in fat, including saturated fat, and calories.
Cheese is made mostly of milk, from cows, sheep, goats, or buffalo, and contains a high amount of fat. The exact amount of fat varies depending on the type of cheese, with softer cheeses like cottage cheese having higher percentages of fat than harder, aged cheeses like parmesan or manchego. High-fat cheeses like blue cheese, brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), which is a healthy fat that may help prevent obesity and heart disease, and may reduce inflammation.
Cheese is also a calorie-dense food, with about 100 calories per ounce, depending on the variety. For example, one ounce of hard cheese has about 120 calories. The volume of cheese consumed is important to consider, as a larger volume of a low-fat cheese may contain a similar amount of fat as a smaller volume of a high-fat cheese.
In addition to its high-fat content, cheese also contains a significant amount of sodium, which can negatively impact heart health if consumed in excess. However, some cheeses, like cheddar, mozzarella, and Swiss, are lower in sodium than others.
While cheese is high in fat and calories, it also has several nutritional benefits. It is a good source of calcium, protein, phosphorus, potassium, vitamin A, and vitamin B12. Some studies also suggest that cheese can strengthen the enamel of teeth and reduce the risk of cavities. Overall, cheese can be a part of a healthy diet when consumed in moderation.
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Cheese is usually loaded with sodium, which can negatively impact heart health
Cheese is a whole food, which is generally considered healthy. It is a great source of calcium, protein, fat, vitamins A and B12, zinc, phosphorus, riboflavin, and potassium. However, it is also high in calories and saturated fat, and usually loaded with sodium. While sodium is added to cheese to minimize bacterial and fungal growth and enhance its flavour, high intakes of sodium can negatively impact heart health.
Sodium intake should be limited to no more than 2,300 mg per day, and ideally less than 1,500 mg, to maintain healthy blood pressure and heart health. One slice of Cheddar cheese (1 ounce) contains about 180 mg of sodium, or 8% of the daily limit. However, sodium content can vary between brands, so it is important to check the Nutrition Facts label. Other cheeses that are typically lower in sodium include mozzarella and Swiss cheese.
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 reduce inflammation. Grass-fed cheese, made from the milk of 100% grass-fed animals, may provide a healthier balance of omega-6 and omega-3 fatty acids.
While cheese has been associated with heart disease, one study found that individuals who regularly consumed dairy had a reduced risk of cardiovascular disease. The study also noted that fermented dairy, including cheese, may have the greatest benefits when consumed in moderation. Therefore, while cheese can be a part of a healthy diet, it is important to monitor sodium intake and consume cheese in moderation to maintain heart health.
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Cheese may be contaminated with listeria, especially soft and blue-veined cheeses made with raw milk
Cheese is a whole food that is generally good for you, as long as it is consumed in moderation. It is a great source of calcium, fat, and protein, and contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. However, it is important to note that cheese can sometimes be contaminated with bacteria and fungi, which can cause food spoilage and even lead to health issues.
One particular concern with cheese is the potential contamination with Listeria, especially in soft and blue-veined cheeses made with raw or unpasteurized milk. Listeria is a type of bacteria that can cause foodborne illness, and it tends to thrive in soft cheeses with a higher moisture content and those made with raw milk, where the pasteurization process has not been applied to kill harmful bacteria.
To minimize the risk of Listeria contamination, it is recommended to follow food safety guidelines and choose cheeses made with pasteurized milk. The Centers for Disease Control and Prevention (CDC) specifically advises against consuming soft cheeses unless the label clearly indicates that pasteurized milk was used in the production process. This recommendation is particularly crucial for individuals with weakened immune systems, pregnant women, and young children, who are more susceptible to the harmful effects of Listeria.
In addition to the potential presence of Listeria, soft and blue-veined cheeses made with raw milk may also harbor other harmful bacteria or pathogens. The pasteurization process is designed to eliminate these dangerous microorganisms, making the cheese safer for consumption. By opting for cheeses made with pasteurized milk, consumers can significantly reduce the risk of foodborne illnesses associated with bacterial contamination.
While cheese offers numerous nutritional benefits, it is important to be mindful of potential contamination issues, especially with certain types of cheeses. By selecting cheeses made with pasteurized milk and practicing safe food handling and storage, individuals can enjoy the taste and health benefits of cheese while minimizing the risk of consuming contaminated products.
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Cheese is a good snack for active people as it's high in calories and electrolytes
Cheese is often considered unhealthy due to its high-fat content. However, this is not necessarily true, as cheese is packed with nutrients like protein, calcium, phosphorus, vitamin B12, vitamin A, and zinc. It also contains healthy fats like omega-3 fatty acids and conjugated linoleic acid (CLA), which may offer health benefits such as reduced risk of obesity, heart disease, and inflammation. Additionally, cheese is a good source of probiotics, which can aid in mental and physical health.
While some people may need to limit their cheese intake due to lactose intolerance or milk allergies, cheese can be a nutritious and satisfying snack for most people when consumed in moderation. It is especially beneficial for active individuals as it is high in calories and electrolytes, providing a quick energy boost and helping to replenish lost minerals.
The type of cheese also matters. Grass-fed cheese, for example, has a healthier balance of omega-6 and omega-3 fatty acids compared to conventional cheese. Aged cheeses like Parmesan or Manchego are also lower in lactose, making them easier to digest for those with lactose intolerance.
Overall, cheese can be a healthy and tasty snack, especially for active people, when enjoyed in moderation and as part of a balanced diet. It is a nutrient-dense food that can provide many health benefits, including improved bone health due to its high calcium content. However, it is important to be mindful of portion sizes and to choose cheese made from pasture-raised dairy, as factory-farmed cheese may contain excess levels of omega-6 and other additives.
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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 packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, and riboflavin. However, it is also high in calories, high in fat, and high in salt, which can be bad for your health in large quantities.
According to some studies, cheese and dairy products in general could work to protect your teeth from cavities. In a Danish study from 2015, 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 intakes of sodium can negatively impact your heart health. However, some studies have shown that individuals who regularly consume dairy have a reduced risk of cardiovascular disease. One study found that those who ate full-fat cheese saw a reduction in total cholesterol and LDL "bad" cholesterol, bringing their numbers into a healthy range.
