Bushra Griffith
Cheese is a beloved food product, with per-person consumption in the US reaching 42 pounds per year. But is cheese good for your health? Cheese contains many important nutrients, including protein, calcium, and phosphorus. However, it is also high in calories, saturated fat, cholesterol, and salt. For most people, a balanced diet can include cheese, but it's best to consume it in moderation and pair it with healthy foods. Those with dietary restrictions, such as vegans and the lactose intolerant, can opt for vegan cheese made from soy, almonds, or cashews.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a nutrient-dense food, packed with protein, calcium, and phosphorus. |
| Health Benefits | Cheese consumption is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. |
| Health Risks | Cheese is high in calories, saturated fat, cholesterol, and salt. It may be contaminated with listeria, especially if made with unpasteurized milk, and is unsuitable for those with milk allergies or lactose intolerance. |
| Dietary Considerations | Cheese made from soy, almonds, or cashews can be an alternative for vegans and those with lactose intolerance. Low-fat cheeses may aid in weight loss. |
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What You'll Learn
Cheese is a calorie-dense food
Cheese is a popular dairy product that can be made from the milk of cows, goats, sheep, and other animals. It is a nutrient-dense food, containing protein, calcium, and phosphorus. However, it is also high in calories, with approximately 100 calories per ounce, depending on the variety. This makes it a calorie-dense food, meaning that it contains a significant number of calories in a small amount of volume.
The high-calorie content of cheese is due in part to its high fat and protein content. While these nutrients are essential for a healthy diet, it is important to consume them in moderation as part of a balanced diet. For this reason, it is recommended to consume cheese in moderation, as overeating any one food is not advisable.
In addition to being high in calories, cheese also contains high amounts of saturated fat, cholesterol, and salt. Diets high in saturated fat and sodium have been linked to an increased risk of heart disease, diabetes, and high blood pressure. Therefore, it is important for individuals to be mindful of their cheese consumption, especially if they have existing health conditions or are at risk for these diseases.
However, it is important to note that the effects of cheese consumption may depend on the specific type of cheese and the individual's overall diet and health status. Some studies have suggested that consuming a small amount of cheese, such as 1.5 ounces per day, may be linked to a lower risk of heart disease and stroke. Additionally, low-fat cheeses may aid in weight loss by increasing the body's fat-burning capabilities when adequate calcium is consumed.
Overall, while cheese can be a part of a healthy diet, it is important to consume it in moderation and to be mindful of its high-calorie content and potential negative effects on health when consumed in excess. For individuals who are lactose intolerant or allergic to milk, there are also alternative options available, such as vegan cheese made from soy, almonds, or cashews.
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It contains saturated fat, cholesterol and salt
Cheese is a nutrient-dense food that contains protein, calcium, and phosphorus. However, it is also high in saturated fat, cholesterol, and salt, which can have negative health impacts when consumed in excess.
Saturated fat, for instance, is recommended to be consumed in limited quantities as diets high in saturated fats and sodium have been linked to an increased risk of heart disease, diabetes, and high blood pressure. While cheese contains beneficial nutrients, it is important to be mindful of the amount consumed due to its high saturated fat content. Moderation is key when including cheese in a healthy diet.
Cholesterol is another component of cheese that has been linked to an increased risk of heart disease. High cholesterol levels can lead to a build-up of plaque in the arteries, reducing blood flow and increasing the risk of cardiovascular events. Therefore, it is generally recommended to limit the consumption of foods high in cholesterol, such as cheese, to maintain healthy cholesterol levels and reduce the risk of heart-related health issues.
Salt, or sodium, is also present in cheese, and excessive salt intake is associated with negative health effects. High salt consumption can contribute to increased blood pressure, which can lead to cardiovascular problems over time. As such, it is important to be mindful of the salt content in cheese and other processed foods.
While cheese contains these less desirable components, it can still be enjoyed as part of a balanced diet in moderation. The key is not to overindulge and to pair cheese with healthy foods like whole-grain crackers or salads. Additionally, there are alternative options available, such as low-fat cheeses or vegan cheese made from soy, almonds, or cashews, which can provide similar nutritional benefits with reduced negative impacts.
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Cheese is a good source of protein
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is also a good source of calcium and vitamin D. The protein content of cheese varies depending on the type of cheese. For example, one ounce of hard cheese contains about 8 grams of protein, while a half-cup of soft cheese like cottage cheese has about 14 grams.
Cheese is a widely consumed dairy product and a good source of protein. Most cheeses contain a significant amount of protein, with some varieties offering more than others. For instance, cheddar cheese is a rich source of protein, providing about 8 grams in a 1-ounce (28-gram) serving. Other types of cheese, such as cottage cheese, can provide even more protein, with about 14 grams in a half-cup serving.
Goat's cheese, or chevre, is another type of cheese that provides a good amount of protein. It is also lower in lactose than cow's milk cheese, making it easier for some people to digest. Crumbled goat cheese can be added to salads, pizzas, and eggs, while whipped goat cheese makes a delicious dip for fruit or vegetables.
While cheese is a good source of protein, it is important to consume it in moderation as part of a balanced diet. Cheese is also high in saturated fat and sodium, which can have negative health effects if consumed in excess. Additionally, the health benefits of cheese may be diminished when it is paired with refined grains or processed meats. However, when consumed in moderation and paired with healthy foods, cheese can be a nutritious and tasty part of a balanced diet.
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It may be unsuitable for people with dietary restrictions
Cheese is a nutrient-dense food, packed with protein, calcium and phosphorus. However, it is also high in calories, saturated fat, cholesterol and salt. For this reason, it may be unsuitable for people with dietary restrictions.
Firstly, cheese is a dairy product, so it is not suitable for vegans or people with a milk allergy. A milk allergy is when the body has an immune reaction to one or more milk proteins, such as casein. Casein is one of the main proteins found in milk, and it is also an ingredient in some soy-based cheeses. Lactose intolerance is another common dietary restriction that may make cheese unsuitable for consumption. For those who are lactose intolerant, vegan cheese made from soy, almonds, or cashews can be a suitable alternative.
Secondly, cheese is often made using animal rennet, which is unsuitable for vegans and some vegetarians. Animal rennet is extracted from the lining of a calf's stomach, and it is used in the cheesemaking process to break down milk proteins. However, alternatives to animal rennet exist, such as vegetable rennet, which is made from plants like figs, nettles, and thistles. Microbial rennet is another alternative, made from mould, fungi, or yeast.
Thirdly, soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or "raw" milk. Eating listeria-contaminated foods can cause illness, so it is important to check the label before consuming these types of cheese.
Finally, while cheese can be a good source of protein, there is nothing in cheese that cannot be sourced more effectively from other foods. For this reason, it may be unsuitable for people with dietary restrictions related to calorie intake, as cheese is calorie-dense, with about 100 calories per ounce.
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Cheese is linked to a lower risk of heart disease
Cheese is often considered an indulgent food, but research suggests that it may be linked to a lower risk of heart disease. While it contains saturated fat and sodium, which are typically linked to an increased risk of heart disease, cheese may also have cardiovascular benefits.
Several studies have found that consuming a small amount of cheese every day was linked to a lower risk of heart disease, compared to those who rarely or never ate cheese. For example, a 2023 review in Advances in Nutrition found that eating an average of 1.5 ounces of cheese per day was linked to a reduced risk of heart disease. Similarly, a two-sample MR analysis found that cheese intake was inversely associated with heart failure, coronary heart disease, and ischemic stroke. This analysis also found that the lower risk of heart disease in those who consumed cheese could be explained by a lower body mass index (BMI), waist circumference, and triglyceride levels.
In addition to these potential cardiovascular benefits, cheese contains beneficial ingredients like calcium, protein, and probiotics. The fermentation of dairy products also produces vitamin K, which has been shown to help slow the buildup of harmful calcium deposits in the heart's arteries and valves. Muenster, Camembert, and Edam cheeses contain the highest amounts of vitamin K.
However, it is important to note that cheese is high in calories and saturated fat, and it may be contaminated with listeria if made with unpasteurized milk. Therefore, while cheese can be a part of a balanced diet, it should be consumed in moderation and paired with healthy foods like whole-grain crackers or salad.
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Frequently asked questions
Cheese is high in calories and saturated fat, which can lead to heart disease, diabetes, and high blood pressure if consumed in large quantities. However, cheese also contains beneficial nutrients like protein, calcium, and phosphorus. Overall, cheese can be consumed in moderation as part of a balanced diet.
Eating too much cheese can be harmful due to its high saturated fat, cholesterol, and salt content. Additionally, those who are lactose intolerant or allergic to milk should avoid or limit their cheese consumption. Soft cheeses and blue-veined cheeses may also be contaminated with listeria if made with unpasteurized milk.
Yes, cheese is a good source of protein and calcium. Some studies suggest that consuming a small amount of cheese daily (around 1.5 ounces) may be linked to a lower risk of heart disease, stroke, and cardiovascular disease.
For those who are lactose intolerant or vegan, there are alternative cheese options made from soy, almonds, or cashews. These "vegan cheeses" can be a good substitute, but it's important to watch out for added salt or other ingredients. Fat-free cheese is another alternative for those concerned about fat intake.
While there is no one-size-fits-all recommendation, moderation is key. A daily serving of around 1.5 ounces of cheese can provide potential health benefits without the negative consequences of overconsumption. It's also important to pair cheese with healthy foods like whole-grain crackers or salads.
