Randy Chandler
Cheese is often considered a dieting don't due to its calorie density and saturated fat content. However, depriving yourself of cheese is not necessary when trying to lose weight. Eating cheese in moderation and choosing low-fat options can help you include cheese in your diet while still achieving your weight loss goals. Additionally, cheese is a good source of calcium and protein, providing nutritional benefits that support bone health and keep you feeling full. The key is to be mindful of portion sizes and to balance cheese consumption with other sources of calcium and protein, such as low-fat yoghurt, tofu, and beans.
| Characteristics | Values |
|---|---|
| Calories | Cheese is calorie-dense, with a 30g portion providing 7% of an adult's daily calories. |
| Fat | Cheese contains saturated fat, with some varieties containing up to 9g of fat per ounce. Low-fat and reduced-fat options are available. |
| Protein | Cheese is a good source of protein, providing at least 6-8 grams of protein per ounce. |
| Calcium | Cheese is a source of calcium, with a 30g portion of cheddar providing over 25% of an adult's daily requirements. |
| Vitamins | Feta cheese is full of vitamins and minerals, and cheese contains small amounts of vitamin D. |
| Sodium | Some cheeses, like feta, can have high sodium content. |
| Weight Loss | While cheese is often considered a dieting "don't", small servings may aid weight loss. Studies suggest that increased dairy intake can promote weight and fat loss. |
| Taste | Full-fat cheese has a stronger flavor, but low-fat cheese can also be tasty and satisfying when used strategically. |
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What You'll Learn
Cheese and weight loss
Cheese is often considered a food to be avoided when trying to lose weight due to its calorie density and high-fat content. However, this does not mean that cheese cannot be included in a diet geared towards weight loss. In fact, depriving yourself of a food you love is not a sustainable strategy for long-term weight loss. The key is moderation and making smart choices about which cheeses to include in your diet.
Cheese is a good source of protein, which helps you feel full after meals, and minerals like calcium and phosphorus. Some cheeses are also a source of vitamins A and D, as well as zinc. These nutrients are important for bone health and muscle maintenance, which is key when losing weight.
When trying to lose weight, it is recommended to be mindful of portion sizes and opt for low-fat or reduced-fat cheeses to stay within your daily calorie goals. For example, mozzarella is a good choice as it is relatively low in calories compared to other cheeses with a similar amount of protein. One ounce of mozzarella contains 6 grams of protein and just 85 calories. Feta cheese is also a good option as it is relatively low in fat and a good source of protein.
It is also important to note that not all cheeses are created equal. Ultra-processed cheeses, such as spray canned cheeses, cream cheese, and American cheese, often contain added sugars, sodium, and fewer nutrients, which can hinder weight loss and increase the risk of chronic diseases. Instead, opt for less-processed cheeses with fewer additives, such as those made with the fewest number of ingredients and from humane-raised farms.
In addition to the nutritional benefits, cheese can also add flavour to meals, making it easier to stick to a weight loss diet. It is all about finding a healthy way to include cheese in your diet that works for you. Sustainable weight loss comes from long-term changes in lifestyle, such as adopting a healthy eating pattern, regular physical activity, and prioritising sleep.
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Nutritional value of cheese
Cheese is a beloved staple food, known for its rich, creamy flavour and satiating qualities. It is made from milk and contains many of the same nutrients found in milk, including calcium, protein, and fat. Cheese is also a good source of vitamins A and B12, zinc, phosphorus, and riboflavin.
The nutritional value of cheese can vary depending on the type of cheese and the milk used to make it. For example, grass-fed cheese is made from the milk of 100% grass-fed animals and may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. 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.
In terms of protein content, different cheeses vary significantly. Parmesan cheese has the greatest protein content by weight, with 35.75g of protein for every 100g of cheese. Nonfat mozzarella and cottage cheese are also good sources of protein and can be great options for adding protein to your diet.
While cheese can be a nutritious part of a balanced diet, it is important to consume it in moderation. Eating too much of any one food is not recommended, and pairing cheese with processed foods may negate its potential health benefits. Additionally, for individuals who are lactose intolerant or allergic to milk, consuming cheese may cause problems.
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Health concerns and cheese
Cheese is a whole food that is packed with nutrients like protein, calcium, phosphorus, potassium, vitamin B12, vitamin A, vitamin K2, vitamin B2, folate, and zinc. It is also a source of probiotics and bioactive compounds, which can be beneficial for gut health. However, it is high in saturated fat and sodium, which are generally considered unhealthy in large quantities and are two things people with heart disease are often advised to limit.
Cheese has been linked to several health benefits. Firstly, it may help reduce cavities and improve oral health. This is because chewing cheese stimulates saliva flow, which helps break down plaque and removes sugar from the mouth. Additionally, the casein and whey proteins in cheese reduce cariogenic bacteria and create an alkaline environment in the mouth, further inhibiting tooth decay.
Secondly, cheese may provide protection against obesity, high blood pressure, and type 2 diabetes. This is due to its high calcium content, which can also support bone development and maintenance. However, it is important to note that the association between dairy product consumption and body mass index (BMI) remains controversial, with conflicting research findings.
Thirdly, a daily serving of cheese has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. This is contrary to the common belief that cheese consumption contributes to heart disease due to its saturated fat content. However, it is important to note that the type of saturated fat in cheese may not necessarily lead to a heightened risk of heart disease. Additionally, one study found that consuming full-fat cheese reduced total cholesterol and "bad" LDL cholesterol levels.
Despite these benefits, there are some health concerns associated with cheese consumption. Firstly, for individuals with heart concerns or those trying to eat healthily, it is recommended to limit cheese intake to one ounce of high-quality cheese per day or even less. Secondly, pregnant individuals are advised to avoid soft cheeses due to the potential risk of Listeria contamination. Thirdly, while lactose-intolerant individuals can still consume some cheeses with lower lactose content, such as Muenster and Parmesan, they should generally limit their cheese intake as excessive consumption can harm their gut. Finally, the environmental impact of cheese production should also be considered when discussing the health implications of cheese consumption.
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Dairy alternatives to cheese
Cheese is often consumed by people who are cutting, as it is a good source of protein. However, it is also high in fat and calories, which can be a concern for those trying to lose weight or maintain a specific body composition. For those looking for dairy alternatives to cheese, there are several options available:
Vegan Cheese
Vegan cheese is made from plant-based ingredients such as nuts, seeds, tofu, oats, or beans. While it may not perfectly replicate the taste and texture of dairy cheese, it is a great alternative for those who are lactose intolerant, vegan, or simply looking to consume fewer dairy products. Some popular brands of vegan cheese include Violife, Myokos, Follow Your Heart, Daiya, and Trader Joe's.
Nutritional Yeast
Nutritional yeast, also known as "nooch," is often used to give food a cheesy flavour. It is a common ingredient in non-dairy cheese alternatives and can add an umami flavour to dishes.
Avocado
Avocado is a good alternative to cheese due to its high fat content and creamy texture. It can be used as a spread or added to dishes to replace the creaminess of cheese.
Other Dairy Products
For those looking for dairy alternatives specifically to cheese, other dairy products such as Greek yoghurt or low-fat milk may be suitable options. These provide similar nutritional benefits to cheese without the high-calorie content.
Salad Toppings
If you're adding cheese to salads, try alternatives like olives for saltiness or hummus or avocado for creaminess.
Overall, there are a variety of dairy alternatives to cheese available, and it may be worth experimenting with different options to find the ones that best suit your taste preferences and dietary needs.
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Full-fat vs low-fat cheese
Cheese is a dairy product that contains calcium and protein and can be consumed in moderation. However, it is also high in fat and calories, with a 30-gram portion providing about seven percent of your daily calories. When considering full-fat versus low-fat cheese, there are several factors to keep in mind, especially if you are trying to cut down on calories and fat.
Full-fat cheeses are best used as a flavour enhancer in small amounts rather than as the main component of a meal. For example, when making an open-faced cheese toast, using a small amount of full-fat cheese and spreading it over the entire slice of toast can reduce fat and calories while still allowing you to enjoy the cheese you love. Feta, Parmesan, and goat cheese are examples of cheeses with strong flavours that can be used sparingly to add a lot of flavour to a dish. Additionally, spreadable cheeses like Laughing Cow come in various flavours and can be used in place of higher-fat cheeses.
On the other hand, low-fat cheeses can be a good alternative if you're looking to reduce your fat and calorie intake. Lower-fat cheeses such as mozzarella, feta, cottage cheese, and reduced-fat cheeses provide less saturated fat. It's important to note that "reduced fat" doesn't necessarily mean "low fat", but indicates a reduction of at least 25% in fat content compared to the original product. Reading nutrition labels and aiming for no more than 3 grams of saturated fat per serving is recommended to maintain a healthy diet.
While cheese can be a part of a healthy diet, it's important to be mindful of portion sizes and the overall fat and calorie content of the cheese you choose. If you're trying to cut down on calories and fat, opting for low-fat cheeses or using full-fat cheeses sparingly as a flavour enhancer can be a good strategy. Additionally, combining this with other strategies such as choosing lower-fat meats and reducing carbohydrate intake can help balance your overall diet and ensure you're getting the right nutrients.
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Frequently asked questions
Cheese is often considered a dieting "don't" due to its calorie density and fat content. However, small servings of cheese may help with weight loss. It's important to consider the type of cheese and the portion size.
Fresh cheeses like cottage cheese, cream cheese, mascarpone, mozzarella, and ricotta are lower in fat and salt. Feta cheese is also a good option as it's full of vitamins and minerals, but it has a high sodium content, so consume it in moderation.
In the UK, the standard portion size is 30 grams, which is about the size of a small matchbox or two-and-a-half dominoes.
Use full-fat cheese sparingly and strategically. For example, use grated Parmesan to add flavour to low-calorie vegetables. Switch to low-fat cheese when possible, such as low-fat ricotta, mozzarella, or cottage cheese.
Cheese is a good source of protein and calcium, which can help keep you feeling full and support bone health. Studies have also shown that increasing dairy intake can aid weight loss and reduce the risk of obesity.
