Frederic Melton
Cheese is a beloved food that has been a part of human diets for thousands of years. It is a good source of calcium and protein, and it contains vitamins A, D, and B, as well as potassium and iodine. However, it is also high in calories, saturated fat, and sodium. So, is cheese good for your health or not? The answer is nuanced. While cheese can be a nutritious part of a balanced diet, it should be consumed in moderation, especially for those with heart disease or high blood pressure. Additionally, some types of cheese may be more beneficial than others, and pairing cheese with healthy foods is recommended.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a good source of calcium, protein, vitamins A, D, and B12, potassium, iodine, and zinc. It is also high in calories, saturated fats, and sodium. |
| Health benefits | Cheese may have a positive effect on cardiovascular health, oral health, and gut health. It has also been linked to a reduced risk of all-cause mortality, CVD mortality, incident CVD, CHD, and stroke. |
| Health risks | Cheese may increase the risk of heart disease, unwanted weight gain, and cancer. It may also negatively impact bone health due to its high protein and sodium content. |
| Recommended intake | Cheese should be consumed in moderation as part of a balanced diet. The recommended intake varies depending on age, energy expenditure, and individual health status. |
| Contamination concerns | Soft cheeses and blue-veined cheeses may be contaminated with listeria, especially if made with unpasteurized or "raw" milk. |
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is a rich source of calcium, with an ounce of hard cheese (about the size of your thumb) providing 180 milligrams of calcium. Softer cheeses tend to have lower calcium content, with an ounce of Brie delivering less calcium than an ounce of hard cheese. Calcium is essential for maintaining strong bones and teeth, and most adults require 1,000 mg of calcium per day. Dairy products, including cheese, are especially high in calcium, and the body absorbs calcium from dairy more easily than from plant sources.
Cheese is also a good source of protein. An ounce of hard cheese contains 8 grams of protein, while half a cup of soft cheese like cottage cheese provides 14 grams. Protein is necessary for the body to build and repair tissues, and it also helps promote muscle growth and recovery.
While cheese offers these nutritional benefits, it is also high in saturated fat and sodium. Saturated fat can increase LDL cholesterol levels, and a high intake of sodium can negatively impact heart health. Therefore, it is recommended to consume cheese in limited amounts and choose lower-fat and lower-sodium cheeses when possible.
In conclusion, cheese can be a nutritious part of a balanced diet when consumed in moderation. It provides a good source of calcium and protein, but the high levels of saturated fat and sodium should be considered when including cheese in one's diet.
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It is also high in saturated fats and sodium
Cheese is a good source of calcium and protein, but it is also high in saturated fats and sodium. Saturated fats make up about 60% of the fat in most cheeses. While saturated fats have been linked to an elevated risk of heart disease, this cannot be generalised, as there are different types of saturated fats and not all kinds necessarily lead to heightened risk. For example, one study found that those who ate full-fat cheese saw a reduction in total cholesterol and "bad" LDL cholesterol, bringing their numbers into a healthy range.
Individuals who regularly consume dairy have a reduced risk of cardiovascular disease, and fermented dairy products such as yoghurt and cheese have been found to have a positive effect on cardiovascular health. However, these findings describe moderate intake, and the research is less conclusive when larger amounts are consumed. A daily serving of cheese (averaging 1.5 ounces per day) has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
Sodium is added to cheese to minimize bacterial and fungal growth, and it also enhances the cheese's flavour. However, a high intake of sodium can negatively impact your health, especially your heart health. Sodium can increase calcium loss through urine, potentially impacting bone health. Therefore, it is important to limit your salt intake to no more than 2,300 mg of sodium per day, and ideally less than 1,500 mg. Some cheeses, including Cheddar, mozzarella, and Swiss, are often lower in sodium than others.
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Cheese may have probiotics that are good for gut health
Cheese is a beloved food that has been a part of human diets for thousands of years. While it is generally considered a healthy and delicious source of nutrients, there are some concerns about its high content of saturated fat and sodium. Moderation is key when it comes to cheese consumption, as with most foods.
Cheese may have a positive impact on gut health due to the presence of probiotics in certain varieties. Probiotics are live microorganisms or good bacteria that contribute to a healthy gut microbiome. They support the growth of beneficial bacteria and help maintain the balance between good and harmful bacteria in the gut. This balance is crucial for proper digestion, nutrient absorption, and immune function.
Cheeses that are rich in probiotics include Swiss, Cheddar, Gouda, Edam, Gruyère, cottage cheese, and provolone. These cheeses are typically aged but not heated, as heat can destroy the probiotics. Eating these cheeses fresh and uncooked is recommended to preserve their probiotic content.
The probiotics found in cheese can offer several potential health benefits. They can aid in lactose intolerance by helping to break down lactose, improving digestion for those with lactose intolerance. Probiotics can also enhance nutrient absorption, making it easier for the body to absorb essential nutrients from food. Additionally, probiotics may positively impact mental health by supporting the gut-brain axis, potentially alleviating symptoms of anxiety and depression.
Incorporating probiotic-rich cheeses into your diet in moderation can be a tasty way to support gut health and overall well-being. However, it is important to remember that cheese is just one component of a healthy diet and should be paired with other nutritious foods to ensure a balanced and diverse approach to your overall health.
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It may be linked to a lower risk of heart disease, stroke and death from cardiovascular disease
Cheese is a popular food that is rich in calcium and protein. It also contains vitamins A, D, and B, as well as potassium and iodine. While cheese can be a nutritious part of a balanced diet, it is important to consume it in moderation due to its high levels of saturated fat and sodium.
Recent studies have found that consuming cheese in moderation may be linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Specifically, eating around 1.5 ounces of cheese per day was associated with reduced risk factors for these conditions. This finding adds to the growing body of research suggesting that fermented dairy products, such as cheese and yoghurt, can have positive effects on cardiovascular health.
For example, one study found that individuals who regularly consumed dairy had a reduced risk of cardiovascular disease. Interestingly, this benefit was observed regardless of whether the dairy was full-fat or low-fat. Furthermore, another study found that consuming full-fat cheese led to a reduction in total cholesterol and "bad" LDL cholesterol, bringing these levels into a healthier range.
While the specific type of cheese may not significantly impact its health benefits, it is worth noting that some cheeses, such as mozzarella and goat cheese, have slightly lower saturated fat content than others. Additionally, soft cheeses like Brie and blue cheese tend to have higher fat content. Therefore, when incorporating cheese into your diet, it is advisable to opt for lower-fat varieties and watch your portion sizes to maintain a healthy balance.
In conclusion, while cheese has been linked to a reduced risk of heart disease and associated conditions, it is important to consume it in moderation as part of a balanced diet. Pairing cheese with healthy foods like whole-grain crackers or salad is recommended to maximize its potential benefits.
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Cheese is best enjoyed in moderation
Cheese is a delicious and nutritious food, packed with calcium, protein, vitamins, and minerals. However, it's best enjoyed in moderation due to its high-calorie content, sodium levels, and potential impact on heart health.
Firstly, cheese is a good source of calcium, which is essential for bone health. It also contains protein, which is important for muscle growth and repair. In addition, cheese provides vitamins A, D, and B, as well as potassium and iodine. These nutrients contribute to overall health and well-being.
However, cheese is also high in calories and fat, particularly saturated fat. While some sources argue that saturated fat from pasture-raised dairy is beneficial, excessive consumption can lead to weight gain and elevated cholesterol levels. Moderation is key to maintaining a healthy balance.
Cheese is also a significant source of sodium, which can impact heart health and blood pressure when consumed in excess. The sodium in cheese also contributes to calcium loss through increased urination, further emphasising the importance of moderation.
Additionally, some types of cheese, especially soft cheeses made with unpasteurized milk, can be contaminated with listeria. Therefore, it's important to practice safe food handling and storage, and for those with compromised immune systems or specific dietary restrictions, moderation or avoidance may be necessary.
Overall, cheese can be a nutritious and enjoyable part of a balanced diet when consumed in moderation. Enjoy a slice of cheddar on a whole-grain cracker or sprinkle some crumbled feta over your salad—just remember to savour the flavour and not overindulge!
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Frequently asked questions
Cheese is a good source of calcium, protein, vitamins A, D, and B, potassium, and iodine. It also contains probiotics, which can have a positive impact on gut health and oral health. However, it is also high in calories, saturated fat, and sodium, which can negatively impact heart health. Therefore, cheese should be consumed in moderation as part of a balanced diet.
The recommended number of servings of dairy per day varies depending on your age and energy expenditure. If you consume 2,000 calories daily, it is recommended to include three servings from the dairy group, including yogurt, milk, and cheese. One serving of cheese is equivalent to 1.5 ounces of hard cheese (Cheddar, mozzarella, Swiss, Parmesan), 1/3 cup of shredded cheese, 1 ounce of processed (American) cheese, 1/2 cup of ricotta cheese, 2 cups of cottage cheese, or 2 ounces of queso fresco.
It is hard to say whether certain types of cheese are more healthful than others, as there is limited research directly comparing different varieties. However, some types of cheese, such as mozzarella, goat cheese, Swiss, provolone, and cheddar, tend to be lower in sodium and saturated fat. Grass-fed cheese may also have additional nutritional benefits, as it contains higher levels of CLA, which has been linked to improved lipid panels and lower blood sugar levels.
Yes, there are a few risks associated with consuming cheese. Firstly, cheese is high in saturated fat and sodium, which can increase the risk of heart disease and negatively impact bone health. Secondly, soft cheeses and blue-veined cheeses can become contaminated with listeria if made with unpasteurized or "raw" milk. Finally, cheese is a dairy product, so it may not be suitable for those who are lactose intolerant or allergic to milk.
