Frederic Melton
Cheese is a staple in many kitchens and is widely enjoyed. It is a good source of calcium, protein, phosphorus, potassium, vitamin B12, and vitamin D. However, it is also high in calories, saturated fat, and salt, and low in fibre. So, is it healthy to eat cheese every day?
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a source of protein, calcium, phosphorus, potassium, vitamin B12, vitamin D, and omega-3 fatty acids. |
| Oral health | Cheese may help reduce cavities by stimulating saliva production and reducing cariogenic bacteria in the mouth. |
| Gut health | Some cheeses contain probiotics, which can support a healthy gut microbiome. |
| Cardiovascular health | Cheese consumption has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, high-fat cheeses and excessive consumption may increase the risk of cardiovascular issues. |
| Weight management | Cheese is high in calories and fat, particularly saturated fat. Excessive consumption may contribute to weight gain and obesity. |
| Cholesterol | Cheese, especially high-fat varieties, can increase cholesterol levels, which may impact cardiovascular health. |
| Blood pressure | Cheese contains sodium and may affect blood pressure. Lower-fat cheeses and moderate consumption are recommended for individuals with blood pressure concerns. |
| Serving size | The recommended daily intake of cheese is around 30-40 grams, equivalent to a small matchbox or two-and-a-half dominoes. |
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What You'll Learn
- Cheese is a good source of calcium, protein and other nutrients
- Eating cheese may reduce cavities and be good for oral health
- Cheese is high in saturated fat and salt, which can lead to high cholesterol and blood pressure
- Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids
- Cheese is a whole food, which is generally good for you in moderation
Cheese is a good source of calcium, protein and other nutrients
Cheese is a good source of calcium, protein, and other nutrients. Calcium is well-known for supporting bone development and maintaining healthy bones, and it also plays an essential role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, with hard cheeses tending to have more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie only has 52 mg.
Cheese is also a source of protein, with 1 ounce of hard cheese containing about 8 grams of protein, and a half-cup of soft cheese like cottage cheese providing about 14 grams. The calcium and protein in cheese are great for building strong bones and muscles. Whey protein, the same type of protein used in many powdered muscle-building supplements, is plentiful in cheese.
In addition to calcium and protein, cheese also offers other nutrients such as phosphorus, potassium, vitamin B12, vitamin A, vitamin D, vitamin K, and zinc. These nutrients contribute to overall health and well-being. For example, vitamin K is important for blood clotting, and potassium plays a role in maintaining healthy blood pressure.
While cheese is a good source of nutrients, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet. The high levels of calcium and protein in cheese can also be obtained from other food sources, so it is not the only option for meeting daily nutrient requirements. However, for those who enjoy cheese, it can be a tasty and nutritious addition to meals or snacks when consumed in appropriate amounts.
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Eating cheese may reduce cavities and be good for oral health
Cheese is a whole food that is rich in calcium, fat, protein, phosphorus, potassium, and vitamin B12. While it is often associated with high-fat content, eating cheese in moderation can have several health benefits.
Cheese may be good for oral health and can help reduce cavities. Firstly, cheese stimulates saliva flow. Saliva has an alkaline nature that helps to neutralise acids formed in plaque and increases the rate of sugar clearance, reducing the risk of tooth decay. Secondly, the presence of probiotics and other components in cheese positively influence the types of bacteria and pH in saliva. This creates an alkaline environment in the mouth, which, along with the nutrients in cheese, reduces cavities, inhibits demineralisation of the teeth, and encourages remineralisation.
A 2015 Danish study found that children with an above-average dairy intake were more likely to be cavity-free after 3 years than those with a below-average intake. Similarly, a 2023 scientific review found that 15 grams of cheese increased the calcium concentration of dental plaque, which may protect teeth. Another study published in the Academy of General Dentistry journal in 2013 also found that subjects who ate cheese showed an increase in pH levels, suggesting anti-cavity properties.
Aged cheeses like Gouda and Gruyère are particularly beneficial due to their enhanced protective peptides, which are formed during the fermentation process. These peptides inhibit the growth of Streptococcus mutans, the primary bacterium responsible for tooth decay.
Therefore, eating cheese in moderation may help improve oral health and reduce cavities.
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Cheese is high in saturated fat and salt, which can lead to high cholesterol and blood pressure
Cheese is a whole food, typically containing calcium, fat, protein, phosphorus, potassium, vitamin B12, and probiotics. While cheese can be a part of a healthy, well-balanced diet, it is high in saturated fat and salt, which can lead to high cholesterol and high blood pressure.
Cheese is a good source of calcium, which supports bone development and maintains healthy bones. It also plays a role in blood circulation and muscle and nerve functions. However, cheese is also high in saturated fat, which can increase cholesterol levels and lead to high blood pressure and cardiovascular disease. People who already have risk factors for heart disease, such as high blood pressure and diabetes, should be especially mindful of their saturated fat and cholesterol intake.
The saturated fat content of cheese varies depending on the type of cheese. For example, mozzarella, feta, cottage cheese, and ricotta are lower in fat, while soft goat's cheese, brie, and edam have higher fat content. Cheddar cheese, a popular variety, is high in both fat and salt, with a 50g serving adding 230 calories to your diet.
To reduce the risk of high cholesterol and blood pressure, it is recommended to opt for low-fat or reduced-fat cheeses, such as those mentioned above. People who enjoy cheese can continue to include it in their diets but should do so in moderation, keeping portions small and weighing them to reduce temptation. Additionally, those concerned about their cholesterol levels should check nutrition labels before purchasing cheese, as the nutritional content varies between products and brands.
While cheese can be a part of a healthy diet, it is important to be mindful of the variety and amount consumed. By choosing low-fat cheeses and practising moderation, individuals can enjoy cheese while maintaining their health.
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Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids
Cheese is a whole food that is widely enjoyed and offers an impressive nutritional profile. It contains calcium, fat, protein, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet. However, cheese often gets criticised for its high fat content.
Grass-fed cheese is made from the milk of 100% grass-fed animals. A diet high in grass-fed dairy may provide a healthier balance of omega-6 and omega-3 fatty acids than diets that rely on conventional dairy. Omega-3 fats are important for heart and metabolic health. They can lower triglycerides, a risk factor for heart disease, by up to 30%. They can also reduce blood pressure, help prevent plaque buildup in arteries, and reduce arrhythmias.
Research by Chuck Benbrook, a research professor at Washington State University, found that organic dairy has 62% more healthy omega-3s than conventional milk, partly due to the cow's diet of fresh grass. Benbrook states that "pasture grasses and legumes provide milk cows with the building blocks for health-promoting omega-3 fatty acids, as well as the rich, earthy flavour in grass-fed whole milk."
While grass-fed dairy products cost more than standard versions, some may choose to purchase them for their higher omega-3 content. However, more research is needed to understand if this difference in nutrients is large enough to have significant benefits in an average diet.
In conclusion, grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, but it should not be relied upon as the sole source of omega-3s in one's diet. It is important to consume a variety of omega-3-rich foods, such as fatty fish, seeds, nuts, and algae, in addition to grass-fed cheese.
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Cheese is a whole food, which is generally good for you in moderation
Cheese is a whole food, which means it is generally good for you in moderation. Cheese is a great source of calcium, protein, and fat. Calcium is well-known for supporting bone development and maintaining healthy bones, and it also plays an essential role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, though 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, fulfilling one-fifth of your daily calcium needs.
Cheese also contains a small amount of vitamin D, which helps us absorb calcium from food. In addition, cheese offers potassium and vitamin B12, making it an important food for a balanced diet. Eating cheese may also benefit your oral health. The presence of probiotics and other components of cheese may positively influence the types of bacteria and pH in saliva. Eating cheese may create a more alkaline environment in the mouth, which works with the nutrients found in cheese to reduce cavities, inhibit demineralization of the teeth, and encourage remineralization.
However, it is important to note that cheese is also high in calories, saturated fat, and salt, and low in fiber. This means that eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, while cheese can be a healthy part of a balanced diet, it should be consumed in moderation. The recommended amount of cheese is 30-40 grams per day.
Additionally, some types of cheese may be healthier than others. For example, grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. Furthermore, some studies suggest that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes. However, more research is needed to confirm these findings. Overall, while cheese can be a nutritious and delicious part of a healthy diet, it is important to consume it in moderation and alongside a variety of other foods.
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Frequently asked questions
Cheese is a good source of calcium, protein, phosphorus, potassium and vitamin B12, making it an important food for a balanced diet. However, it is also high in calories, saturated fat and salt, and low in fibre. Therefore, it is recommended that adults get their calcium from cheese in moderation.
The recommended amount of cheese consumption per day is 30-40 grams. However, a daily serving of cheese, averaging 1.5 ounces (approximately 42 grams), is considered healthy and may even be good for your heart.
Lower-fat dairy products such as yoghurt, milk and semi-skimmed milk are healthier alternatives to cheese as they are just as good for the bones and are much lower in fat and salt.
Cheese contains probiotics, which are good bacteria that can help maintain a healthy gut microbiome and reduce cavities. It is also a good source of calcium, which supports bone development and maintains healthy bones. Studies have also indicated that eating cheese may protect against obesity, high blood pressure and type 2 diabetes.
