Andy Montoya
Cheese is widely enjoyed and used in many dishes, from comfort foods to salads. It is a whole food, packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, zinc, and riboflavin. However, cheese is also high in fat, salt, and calories, and can be contaminated with listeria if it's a soft or blue-veined cheese made with raw milk. So, is cheese bad for you? The answer is nuanced. While cheese has nutritional benefits, it's important to consider the amount consumed and individual dietary needs. Moderation is key, and cheese can be part of a healthy diet when balanced with other foods.
Is Cheese Bad or Good for You?
| Characteristics | Values |
|---|---|
| Nutrients | Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is packed with calcium, vitamins A, D, K, and zinc, and has some potassium and iodine. |
| Probiotics | Some cheeses, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, may have probiotics, which keep the gut healthy and contribute to overall health. |
| Oral Health | The presence of probiotics and other components in cheese may positively influence the types of bacteria and pH in saliva. |
| Calories | Cheese is calorie-dense, with about 100-120 calories per ounce, depending on the variety. |
| Fat | Cheese is high in fat, including saturated fat. However, some studies suggest that full-fat cheese may reduce total cholesterol and "bad" LDL cholesterol. |
| Lactose | Cheese is lower in lactose than milk, which may make it more tolerable for those with lactose intolerance. Aged cheeses like Parmesan, Swiss, and Cheddar are low in lactose. |
| Salt | Cheese is usually loaded with sodium, which can be an issue for people with high blood pressure. |
| Allergies | Those with milk allergies may need to avoid cheese. |
| Portion Size | It is easy to eat too much cheese, and it can be challenging to stick to a healthy portion size, especially when grated. |
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What You'll Learn
- Cheese is a whole food, packed with nutrients like protein, calcium and phosphorus
- Cheese is high in fat, including saturated fat. Some experts advise limiting intake
- Cheese is high in salt, which can be an issue for people with high blood pressure
- Cheese may be contaminated with listeria, especially if made with raw milk
- Cheese is a good snack if you're active, as it's high in calories and electrolytes
Cheese is a whole food, packed with nutrients like protein, calcium and phosphorus
Cheese is a whole food, packed with nutrients like protein, calcium, and phosphorus. Whole foods are generally good for you, provided you don't eat too much of them. Cheese is made from milk, which explains its high calcium content. Calcium is essential for building strong bones and preventing osteoporosis. In addition to calcium, cheese is also a good source of vitamins A, D, K, and zinc, which contribute to bone health.
Cheese also contains whey protein, the same type of protein found in muscle-building supplements. A single ounce of hard cheese contains about 8 grams of protein. Cheddar, a popular variety of cheese, is also a source of vitamin K2, which is important for heart and bone health. Vitamin K2 helps prevent calcium buildup in the walls of arteries and veins, thereby reducing the risk of heart disease.
Some varieties of cheese, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, contain probiotics, which are beneficial for gut health and overall health. Additionally, the presence of probiotics in cheese can positively influence oral health by affecting the types of bacteria and pH in the saliva.
While cheese is a nutrient-rich food, it is also high in saturated fat and sodium. Excessive consumption of saturated fat can increase LDL cholesterol levels, leading to potential negative health effects. Therefore, it is generally recommended to consume cheese in limited amounts and to opt for lower-fat and low-sodium varieties when possible, especially for those with high blood pressure or cholesterol concerns.
The key to enjoying cheese as part of a healthy diet is moderation and making informed choices. Reading labels and choosing minimally processed cheese varieties are important. Harder cheeses tend to be higher in sodium, so opting for softer cheeses or low-sodium options can be a healthier choice. Additionally, pairing cheese with certain foods, such as refined grains or processed meats, may negate its health benefits. However, consuming cheese as a replacement for red and processed meats or as a snack instead of less healthy options can be beneficial.
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Cheese is high in fat, including saturated fat. Some experts advise limiting intake
Cheese is widely enjoyed and used in many dishes, from comfort foods to sandwiches, casseroles, salads, and pizzas. It is a whole food, generally considered good for health, but only when consumed in moderation. Cheese is rich in calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, riboflavin, and potassium.
Cheese is high in fat, including saturated fat. While some experts advise limiting the intake of saturated fat, others argue that saturated fat from pasture-raised dairy is healthy. According to some studies, cheese and dairy products can help protect teeth from cavities. High-fat cheeses like blue cheese, Brie, and cheddar contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation.
Cheese is also high in calories and sodium, which can negatively impact heart health. Those with high blood pressure may need to limit their intake. The sodium content varies between different types of cheese and even within the same variety, depending on the brand. Cheddar, mozzarella, and Swiss cheeses are often lower in sodium than other varieties.
The amount of cheese consumed is essential. About one serving of dairy foods a day is a good target. Some evidence suggests that yogurt has more health advantages than cheese. Additionally, the type of cheese consumed matters. Pasteurized, grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids than conventional dairy.
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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, which is 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, and riboflavin. However, cheese is also high in salt, which can be an issue for people with high blood pressure.
High blood pressure, or hypertension, occurs when blood pressure readings are consistently above 140/90 millimeters of mercury. This means the heart has to work harder, increasing the risk of heart attack or stroke. According to the AHA, it is recommended to limit sodium intake to no more than 2,300 mg per day, which is about one teaspoon of salt. Sodium is added to cheese to prevent spoilage and enhance flavor, but it can negatively impact health, especially for those with high blood pressure.
Some cheeses are lower in sodium than others. For example, Swiss, feta, and Parmesan are recommended as lower-sodium options. Ricotta cheese is also suggested as a lower-sodium alternative to cottage cheese. Additionally, choosing low-sodium or reduced-sodium menu options or asking for meals to be prepared without added salt can help reduce sodium intake.
While cheese can be part of a healthy diet, it is important to be mindful of sodium content, especially for individuals with high blood pressure. Limiting serving sizes and opting for lower-sodium cheeses can help maintain a healthy blood pressure.
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Cheese may be contaminated with listeria, especially if made with raw milk
Cheese is a whole food, which is generally good for health. It is a great source of calcium, fat, and protein, and contains vitamins A and B12, zinc, phosphorus, and riboflavin. However, cheese may be contaminated with listeria, especially if made with raw milk.
Raw milk is milk that has not been pasteurized. Pasteurization involves heating milk to a high temperature for a long time to kill germs. Raw milk and products made from it, such as cheese, ice cream, and yogurt, may contain listeria and other harmful germs. Listeria is a type of bacteria that can cause listeriosis, a serious infection. This infection can be very dangerous for certain groups, including pregnant women, newborns, adults over 65, and people with weakened immune systems.
Symptoms of listeria contamination usually appear within two weeks of consuming contaminated food but can start as early as the same day or as late as 10 weeks later. Mild symptoms include fever, muscle aches, nausea, tiredness, vomiting, and diarrhea. More severe symptoms include headache, stiff neck, confusion, loss of balance, and convulsions.
Soft cheeses, such as queso fresco and cotija cheese, have been linked to listeria outbreaks. In 2024, an outbreak of listeria was linked to these cheeses produced by Rizo-López Foods, affecting multiple states. Therefore, it is recommended to avoid consuming soft cheeses unless the label clearly states that pasteurized milk was used in the production process.
To reduce the risk of listeria contamination, it is important to practice safe food handling and cleaning procedures. Surfaces and containers that come into contact with potentially contaminated food should be cleaned and sanitized. Additionally, it is advised to wash hands with soap and warm water for at least 20 seconds after handling soft cheeses.
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Cheese is a good snack if you're active, as it's high in calories and electrolytes
Cheese is a beloved food, enjoyed for its flavour and satiating qualities. It is also a good snack, especially for active people. This is because cheese is high in calories and electrolytes, which can be beneficial for those with higher energy requirements.
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. For example, one ounce of hard cheese contains about 120 calories, while a half-cup of soft cheese like cottage cheese has about the same number of calories. This calorie density can be advantageous for people with high energy demands, such as those who are physically active or have physically demanding jobs. The calories in cheese can provide the energy needed to sustain their activity levels.
In addition to being a good source of calories, cheese also contains electrolytes, primarily sodium and calcium. Electrolytes are essential minerals that play a crucial role in various bodily functions. They help regulate nerve and muscle function, maintain fluid balance, and support overall health. The sodium and calcium in cheese contribute to the electrolyte content, making it a snack that can replenish these essential minerals. This can be especially beneficial for active individuals who lose electrolytes through sweating during physical activity.
While cheese is indeed a good snack for active people due to its calorie and electrolyte content, it is important to consider it as part of a broader dietary pattern. Cheese is also high in saturated fat and sodium, which can have adverse health effects when consumed in excess. Therefore, moderation is key when it comes to cheese consumption. It is generally recommended to consume cheese in limited amounts and as part of a balanced diet.
Additionally, it is worth noting that cheese may not be suitable for everyone. Some people may have dietary restrictions or health conditions that make cheese consumption inadvisable. For example, individuals with lactose intolerance or milk allergies may experience digestive issues or adverse reactions to cheese. In such cases, it is important to consult with a registered dietitian or a healthcare professional to determine whether and how cheese can be included in the diet.
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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 a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, riboflavin, and potassium. However, it is also high in calories, high in fat, and high in salt.
Cheese is high in saturated fat and salt, both of which can negatively impact your heart health. However, some studies have 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.
Some studies have shown that cheese can strengthen the enamel of your teeth. According to 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.
Cheese is high in calories and fat, which can contribute to weight gain. However, one study found that individuals who regularly consumed dairy had a reduced risk of obesity.
Many firm, aged cheeses are low in lactose. However, soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk.
