Patrick Oconnell
Cheese is a beloved food for many, but it has a controversial reputation for its high fat and salt content. However, it is also a whole food packed with nutrients like calcium, protein, phosphorus, and vitamins A, D, K, and zinc. So, is cheese good for humans? While it can be enjoyed as part of a healthy diet, moderation is key. Excessive consumption of cheese, especially varieties high in saturated fat and sodium, has been linked to adverse health effects. On the other hand, some studies suggest that cheese may offer benefits for cardiovascular health and bone strength. The key lies in balancing portion sizes and choosing the right types of cheese to suit individual dietary needs.
| Characteristics | Values |
|---|---|
| Nutritional value | Cheese is a source of calcium, protein, phosphorus, vitamins A, D, K, and zinc. |
| Health benefits | Cheese may help to prevent osteoporosis, heart disease, obesity, high blood pressure, and type 2 diabetes. It may also reduce inflammation and protect blood vessels. |
| Cardiovascular health | A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. |
| High-fat content | Cheese is high in fat, including saturated fat. |
| High-calorie content | Cheese is calorie-dense, with approximately 100 calories per ounce. |
| High sodium content | Cheese is typically loaded with sodium, which can be an issue for people with high blood pressure. |
| Low fiber content | Cheese contains no fiber. |
| Lactose intolerance | Lactose-intolerant individuals can consume cheese in moderation, as it contains low levels of lactose. |
| Alternative options | Vegan cheese made from soy, almonds, or cashews is available, but may contain added salt. Fat-free cheese is another alternative. |
| Portion size | The standard portion size in the UK is 30g, but portions can vary depending on the type of cheese and how it is consumed (e.g., grated, sliced, or melted). |
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What You'll Learn
- Cheese is a whole food, packed with nutrients like calcium, protein, phosphorus, vitamins A, D, K, and zinc
- High-fat cheeses like blue cheese, Brie, and cheddar contain conjugated linoleic acid (CLA), which may help ease inflammation and prevent heart disease
- Cheese is high in fat, including saturated fat, and salt, which can be bad for people with high blood pressure
- Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health
- Cheese is high in calcium, which can help prevent osteoporosis and protect against obesity, high blood pressure, and type 2 diabetes
Cheese is a whole food, packed with nutrients like calcium, protein, phosphorus, vitamins A, D, K, and zinc
Cheese is a whole food, which means it is a food in its most natural form, with minimal to no processing. Whole foods are generally considered good for health. Cheese is packed with nutrients, including calcium, protein, phosphorus, vitamins A, D, K, and zinc.
Calcium and protein are essential for building strong bones and muscles. Calcium helps developing bones grow stronger and prevents osteoporosis in older adults. Vitamin K2, a nutrient found in grass-fed cheese, is also important for bone health and blood clotting. Vitamin A, D, K, and zinc also contribute to bone health.
Cheese is a good source of fat and protein, which can aid in weight loss by increasing fat burning when the body has sufficient calcium. However, cheese is high in calories and saturated fat, and some experts advise limiting saturated fat intake. High-fat cheeses like blue cheese, brie, and cheddar contain conjugated linoleic acid (CLA), which may help reduce inflammation and the risk of heart disease and obesity.
Cheese also contains vitamins B5, B6, B12, and riboflavin. Grass-fed cheese is a source of omega-3 fatty acids, which are important for heart and metabolic health. Cheese may also help protect teeth from cavities, lower blood pressure, and support brain health through its antioxidant properties.
While cheese offers many nutritional benefits, it should be consumed in moderation as part of a balanced diet. Harder cheeses tend to be higher in sodium, and some individuals may be allergic or intolerant to certain proteins or lactose in cheese.
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High-fat cheeses like blue cheese, Brie, and cheddar contain conjugated linoleic acid (CLA), which may help ease inflammation and prevent heart disease
Cheese is a whole food, which means it is minimally processed and generally good for health. However, it is also high in calories, saturated fat, and salt. While some experts advise limiting saturated fat intake, others argue that cheese can be part of a healthy diet when consumed in moderation.
High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA). CLA is a group of naturally occurring isomers of linoleic acid, predominantly cis-9, trans-11 CLA (c9,t11-CLA) and trans-10, cis-12 CLA (t10,c12-CLA). These isomers have been shown to have anti-inflammatory effects, which may help ease inflammation and prevent heart disease.
Studies have found that CLA supplementation can decrease pro-inflammatory markers and increase anti-inflammatory cytokines, such as IL-10. This can lead to improved inflammatory bowel disease and better intestinal health. CLA may also help prevent atherosclerosis, a chronic inflammatory disease that contributes to heart attacks and strokes. By inhibiting the progression of atherosclerosis and improving blood pressure, CLA may play a role in reducing the risk of cardiovascular disease.
In addition to its potential benefits for inflammation and heart health, CLA has been linked to improved physical performance and a reduced risk of colorectal cancer. However, the effects of CLA supplementation on inflammation and oxidative stress are still being studied, and some results from clinical trials have been mixed. While CLA shows promise in various health areas, more research is needed to fully understand its effects.
Overall, while high-fat cheeses like blue cheese, Brie, and cheddar do contain beneficial compounds like CLA, it is important to consume them in moderation as part of a balanced diet.
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Cheese is high in fat, including saturated fat, and salt, which can be bad for people with high blood pressure
Cheese is a whole food packed with nutrients like protein, calcium, phosphorus, vitamin D, vitamins A, D, K, and zinc. However, it is also high in fat, including saturated fat, and salt. While saturated fat and sodium can be beneficial in small amounts, diets high in these nutrients have been linked to heart disease, diabetes, and high blood pressure. Harder cheeses tend to be higher in sodium, and sodium intake is especially important for people with high blood pressure to monitor.
The high levels of calcium in cheese can help reduce blood pressure, and some studies have indicated that eating higher-calcium cheese may protect against high blood pressure. However, the American Heart Association recommends that people with high cholesterol or blood pressure use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps.
Some types of cheese, like Roquefort, halloumi, feta, and cheese singles, are saltier than seawater. While cheese is a good source of calcium, other dairy products, such as yogurt and milk, are just as good for the bones and much lower in fat and salt. Low-fat yoghurt, tinned fish, tofu, lentils, and beans are good sources of calcium and protein.
The key to finding healthier cheeses is reading the label. When in doubt, always check the packaging. If you aren't sure whether cheese is appropriate for your diet, a registered dietitian can help.
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Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health
Cheese is a whole food, meaning it is minimally processed and generally good for health. However, it is also calorie-dense and high in saturated fat and sodium, which has given cheese a bad reputation for being unhealthy. But, in moderation, cheese can be a great source of calcium, protein, phosphorus, and vitamins A, D, K, and zinc.
Grass-fed cheese, in particular, may provide additional health benefits. Grass-fed cheese is made from the milk of cows that feed on 100% grass, including fresh grass or legumes. This diet provides the building blocks for health-promoting omega-3 fatty acids, which are important for heart and metabolic health. Omega-3 fats are considered beneficial due to their potential to protect against cardiovascular disease. A diet high in grass-fed dairy may provide a healthier balance of omega-3 and omega-6 fatty acids compared to conventional dairy.
Research supports the nutritional benefits of grass-fed cheese. A 2013 study by Chuck Benbrook found that organic dairy has 62% more omega-3s than conventional milk due to the cow's diet of fresh grass. Additionally, a 2004 study analyzed the fatty acid profiles of 40 different cheeses and found higher concentrations of omega-3 fatty acids in alpine cheeses, likely due to the high levels of alpha-linolenic acid (ALA) in alpine grass.
While grass-fed cheese may offer a healthier balance of fatty acids, it is important to consider the overall diet and intake levels. The nutritional impact of grass-fed cheese may be more significant in certain cultural contexts, as seen in the better metabolic health of French Canadians linked to their dairy consumption. However, more research is needed to understand if the difference in omega-3 content between grass-fed and conventional cheese leads to substantial health benefits in an average diet.
In conclusion, grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, contributing to heart and metabolic health. However, moderation is key when consuming cheese, and it should be enjoyed as part of a balanced diet to maximize its potential health benefits.
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Cheese is high in calcium, which can help prevent osteoporosis and protect against obesity, high blood pressure, and type 2 diabetes
Cheese is a well-known source of calcium, which is essential for maintaining healthy bones and preventing osteoporosis. Osteoporosis is a condition characterised by weak and brittle bones that can break easily. By including calcium-rich foods like cheese in our diets, we can help to maintain bone strength and reduce the risk of developing osteoporosis as we age.
In addition to its benefits for bone health, calcium may also play a role in protecting against obesity. Several studies have suggested that calcium intake is associated with reduced body weight and body fat. For example, Lee et al. found that the consumption of dairy products was linked to a lower risk of obesity and metabolic syndrome in Korean women. Similarly, Moreira et al. reported an inverse relationship between calcium intake and BMI in young girls in Portugal. While more research is needed to fully understand the complex relationship between calcium and body weight, these findings suggest that calcium-rich foods like cheese may be beneficial for weight management.
Calcium also plays a crucial role in maintaining healthy blood pressure. It helps blood vessels tighten and relax when needed, contributing to overall cardiovascular health. High blood pressure, or hypertension, is often associated with a high-sodium diet, and calcium, along with magnesium and potassium, can help counterbalance the effects of sodium. However, it is important to note that cheese is also high in sodium, so individuals with high blood pressure should be mindful of their overall sodium intake.
Furthermore, calcium may also provide some protection against type 2 diabetes. Observational studies have found an association between low calcium intake and a higher prevalence of type 2 diabetes. While the exact mechanisms are still being investigated, some research suggests that combined vitamin D and calcium supplementation may play a role in preventing type 2 diabetes in high-risk populations.
In conclusion, cheese is a good source of calcium, which offers a range of health benefits. Calcium helps prevent osteoporosis, supports healthy blood pressure, may aid in weight management, and may even provide some protection against type 2 diabetes. However, it is important to remember that cheese should be consumed in moderation as part of a balanced diet, considering its high-calorie, fat, and sodium content.
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Frequently asked questions
Cheese is a whole food packed with nutrients like protein, calcium, phosphorus, vitamin D, vitamin A, vitamin K, and zinc. However, it is also high in calories, saturated fat, and salt. Thus, while cheese can be a healthy and delicious part of a human diet, it should be consumed in moderation.
Cheese is a good source of calcium, which helps developing bones grow stronger and prevents osteoporosis as we age. Dairy fats in cheese may also help ease inflammation and prevent heart disease and obesity. Furthermore, the high levels of calcium in cheese can help reduce blood pressure.
Cheese is high in calories, saturated fat, and salt. Diets high in saturated fat and sodium have been linked to heart disease, diabetes, and high blood pressure. Therefore, those with high cholesterol or blood pressure should use high-fat cheeses sparingly.
The standard portion size in the UK is 30 grams, which is the size of a small matchbox or two and a half dominoes. A daily serving of cheese averaging 1.5 ounces (42 grams) has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, it is best to pair cheese with healthy foods like whole-grain crackers or salad.
Harder cheeses tend to be higher in sodium, while softer cheeses tend to have lower calcium content. Lower-fat, low-sodium cheeses, such as cottage cheese, ricotta cheese, parmesan, feta, or goat cheese, eaten in moderation as part of a healthy diet, can help lower blood pressure. Grass-fed cheese may also provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health.
