Frederic Melton
Cheese is widely enjoyed, but it has a reputation for being unhealthy due to its high-fat content. However, cheese is a whole food, and whole foods are generally good for you as long as they are consumed in moderation. Cheese offers an impressive nutritional profile, providing protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, and riboflavin. Some studies have also shown that cheese can strengthen the enamel of your teeth and reduce the risk of cardiovascular disease. However, cheese is high in calories, saturated fat, and sodium, which can negatively impact health, especially for those with high blood pressure or lactose intolerance.
Is Cheese Bad for You?
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a whole food with nutritional value, including protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, riboflavin, and healthy fats. |
| High-Fat Content | Cheese is high in fat, including saturated fat, which some experts advise limiting. |
| High-Calorie Density | Cheese is calorie-dense, with about 100-120 calories per ounce, depending on the variety. |
| High Sodium Content | Cheese is loaded with sodium, which can negatively impact heart health and cause issues for people with high blood pressure. |
| Low Fiber Content | Cheese contains no fiber. |
| Contamination Risk | Soft and blue-veined cheeses can be contaminated with listeria, especially if made with unpasteurized milk, which can cause illness. |
| Allergies and Intolerances | Cheese contains lactose, which can cause digestive issues for lactose-intolerant individuals. It may also be unsuitable for those with milk allergies. |
| Cardiometabolic Health | Cheese may improve cardiometabolic health by reducing lipid cardiovascular markers and "bad" cholesterol. |
| Dental Health | Cheese may strengthen tooth enamel and protect against cavities, according to some studies. |
| Fermented Dairy Benefits | Fermented dairy, 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 calcium, protein, vitamins, and minerals
- Cheese is high in fat, salt, and calories, which can be bad for your health in large quantities
- Some cheeses can be contaminated with listeria, especially if made with raw milk
- Cheese may be better tolerated than milk for lactose-intolerant people due to lower lactose content
- Cheese has been linked to improved heart health, reduced risk of cavities, and stronger teeth enamel
Cheese is a whole food, packed with nutrients like calcium, protein, vitamins, and minerals
Cheese is a great source of calcium, which is essential for building strong bones and preventing osteoporosis. It is also rich in protein, with one ounce of hard cheese containing around 8 grams. This includes whey protein, the same type used in muscle-building supplements. Cheese also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin, and potassium.
Some hard cheeses, like Parmigiano-Reggiano and aged cheddar, are easily stored and transported as they do not require refrigeration. They are also lower in lactose, which can be beneficial for those who are intolerant. Harder cheeses tend to be higher in sodium, and sodium content can vary between brands. One slice of cheddar cheese (1 ounce) contains about 180 mg of sodium, contributing to the daily limit.
Cheese is often associated with a high-fat content, particularly saturated fat. However, some studies suggest that consuming full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol, with similar results seen for both full-fat and low-fat dairy. High-fat cheeses like blue cheese, brie, and cheddar also contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.
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Cheese is high in fat, salt, and calories, which can be bad for your health in large quantities
Cheese is a whole food, which is generally considered to be good for health. However, cheese is high in fat, salt, and calories, which can be detrimental to health in large quantities.
Cheese is a good source of calcium, protein, vitamins A and B12, phosphorus, potassium, zinc, riboflavin, and fat. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids.
However, cheese is also high in fat, including saturated fat, which some experts advise limiting in one's diet. High-fat foods like cheese are calorie-dense, with about 100 calories per ounce, depending on the variety. Excessive calorie intake can contribute to weight gain and obesity.
Cheese is also typically high in sodium, which is added to minimize bacterial and fungal growth and enhance flavor. While sodium is an essential electrolyte, excessive intake can negatively impact heart health, especially for those with high blood pressure. It is recommended to limit sodium intake to no more than 2,300 mg per day and ideally less than 1,500 mg.
Therefore, while cheese has nutritional benefits, its high-fat, salt, and calorie content can be detrimental to health when consumed in large quantities. Moderation is key when it comes to including cheese in a healthy diet.
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Some cheeses can be contaminated with listeria, especially if made with raw milk
Cheese is a whole food that is generally 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, and riboflavin. However, cheese can sometimes be contaminated with bacteria, which can cause foodborne illnesses.
Some cheeses, especially soft cheeses and blue-veined cheeses, can be contaminated with Listeria monocytogenes bacteria, which can cause listeriosis, a serious infection. This contamination typically occurs when cheese is made with raw (unpasteurized) milk. Raw milk is milk that has not been pasteurized, a process that involves heating milk to a high temperature for a long enough time to kill germs. While good practices on farms can reduce contamination, they cannot guarantee the absence of harmful germs.
Soft cheeses made with raw milk, such as queso fresco and cotija cheese, have been linked to listeria outbreaks. Symptoms of listeriosis usually appear within two weeks of consuming contaminated food but may occur as early as the same day or as late as ten weeks after. Mild symptoms include fever, muscle aches, nausea, tiredness, vomiting, and diarrhea. In more severe cases, individuals may experience a headache, stiff neck, confusion, loss of balance, convulsions, or even seizures.
Listeriosis is particularly harmful to pregnant women, newborns, adults over 65, and people with weakened immune systems. Therefore, the CDC recommends avoiding soft cheeses unless the label clearly states that pasteurized milk was used in the production process. Proper handling and cleaning practices, such as washing hands with soap and warm water after handling cheese, can also help reduce the risk of cross-contamination.
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Cheese may be better tolerated than milk for lactose-intolerant people due to lower lactose content
Cheese is a whole food that is generally considered good for health. It is a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in calories and saturated fat, and its sodium content can be an issue for people with high blood pressure.
Cheese is made by adding bacteria or acid to milk and then separating the cheese curds from the whey. The lactose in milk is found in the whey, so a lot of it is removed when cheese is being made. However, the amount of lactose found in cheese can vary, and cheeses with the lowest amounts are those that have been aged the longest. This is because, over time, the lactose in cheese converts to lactic acid. The bacteria in cheese are able to break down some of the remaining lactose, lowering its content. Therefore, aged, hard cheeses are often very low in lactose and may be better tolerated than milk by lactose-intolerant individuals.
Lactose intolerance is a digestive condition where the body lacks the enzyme lactase, which is needed to break down lactose, a sugar found in milk and other dairy products. It is a very common condition, affecting around 65% of the world's population, with a particularly high prevalence in Asia and among people of East Asian descent. Lactose-intolerant individuals can usually tolerate some lactose before showing symptoms, and the severity of symptoms can vary.
For lactose-intolerant individuals, consuming ingredients with high levels of lactose can lead to digestive issues such as bloating, gas, cramping, and stomach pain. However, not all cheeses are forbidden on a low-lactose diet. Aged, hard cheeses like Parmesan, Swiss, and cheddar have very low lactose content and can often be tolerated by lactose-intolerant people. Other low-lactose cheeses include Muenster (0-1.1% lactose), Camembert (0-1.8% lactose), and Havarti (0.1-2% lactose). Feta cheese is also practically lactose-free, with only 0.5-1.5% lactose, and it is lower in fat than many other cheeses.
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Cheese has been linked to improved heart health, reduced risk of cavities, and stronger teeth enamel
Cheese is often considered unhealthy due to its high-fat content, but it also has several nutritional benefits. Firstly, cheese has been linked to improved heart health. While some experts advise limiting saturated fat intake, studies have shown that consuming full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol, lowering the risk of cardiovascular disease. Additionally, cheese is a good source of calcium, which is essential for bone health. Hard cheeses like Cheddar or Parmesan tend to have higher calcium content than softer varieties.
Cheese has also been associated with reduced risk of cavities and stronger teeth enamel. A 2015 Danish study found that children with a higher dairy intake had fewer cavities after three years than those with a lower intake. Furthermore, some studies suggest that cheese consumption can strengthen tooth enamel, although the source of these studies is unclear.
While cheese offers these potential health benefits, it is important to consider its other nutritional aspects. Cheese is high in calories and sodium, which can negatively impact heart health and blood pressure if consumed in excess. It is also low in fiber and contains lactose, which can cause digestive issues for lactose-intolerant individuals. Therefore, as with all foods, moderation is key when it comes to cheese consumption.
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Frequently asked questions
Cheese is a whole food and, in moderation, it can be part of a healthy diet. Cheese contains calcium, protein, vitamins A and B12, zinc, phosphorus, riboflavin, potassium, and healthy fats. However, it is also high in calories, salt, and saturated fat, which some experts advise limiting.
Cheese is a good source of calcium, which is important for bone health. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease. Some studies have also shown that cheese can strengthen tooth enamel and protect teeth from cavities.
Cheese is high in sodium, which can negatively impact heart health. It is also high in saturated fat, which may be a concern for some people. Soft cheeses and blue-veined cheeses can also become contaminated with listeria, especially if made with unpasteurized milk, which can cause illness.
Cheese is a nutrient-dense dairy food, but it is high in fat and calories. It may be better tolerated than milk for some people with lactose intolerance, as the lactose is fermented and lost as cheese ages.
