Andy Montoya
Cheese is a widely enjoyed dairy product with an impressive nutritional profile. It is a good source of calcium, protein, vitamins, and healthy fats. Cheese can be beneficial for bone health, oral health, and gut health, and may even aid in weight loss. However, it is also high in calories, saturated fat, and sodium, which has given cheese a bad reputation. So, is cheese good for women specifically?
| Characteristics | Values |
|---|---|
| Nutritional benefits | Good source of calcium, protein, and omega-3 fatty acids |
| Health benefits | May protect against obesity, high blood pressure, type 2 diabetes, and preeclampsia during pregnancy; may also reduce risk of stroke and heart disease |
| Risks | High in fat, sodium, and calories; some soft cheeses may contain harmful bacteria |
| Recommendations | Opt for minimally processed varieties, and choose hard cheeses if pregnant |
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What You'll Learn
- Cheese is a good source of calcium, which supports bone health
- Cheese is rich in protein, which is important for muscle building
- Eating cheese may reduce the risk of preeclampsia in pregnant women
- Cheese is high in calories, saturated fat, and salt, and low in fibre
- Substituting cheese for red meat may lower the risk of stroke and heart disease
Cheese is a good source of calcium, which supports bone health
Cheese is a widely consumed dairy product, often enjoyed melted on pizza, sliced in sandwiches, or sprinkled on salads. It is a good source of calcium, which is necessary for optimal bone health. Calcium supports bone development and helps maintain healthy bones. It also plays an essential role in blood circulation and muscle and nerve functions.
Most cheeses are rich in calcium, with hard cheeses generally containing more calcium than soft cheeses. Blue cheese, for example, is a good source of calcium, and a 1-oz (28-g) serving of whole milk blue cheese can provide a significant amount of this nutrient. Other types of cheese that are good sources of calcium include Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese.
In addition to calcium, cheese also contains protein and other nutrients. The protein in cheese, including whey protein, contributes to muscle building. However, it is important to note that cheese is also high in fat, sodium, and calories, so it should be consumed in moderation as part of a balanced diet.
For pregnant women, cheese can be a good source of calcium, which is important for fetal development. Hard cheeses, such as Gouda, Cheddar, and Parmesan, are generally safer choices during pregnancy as they are made with pasteurized milk and cooked at high temperatures, reducing the risk of bacterial growth. Proper choices and preparation can make cheese a good inclusion in the diet for pregnant women to support the development of their unborn children.
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Cheese is rich in protein, which is important for muscle building
Cheese is a widely consumed dairy product that is a good source of protein and calcium. While some people are concerned about its high fat, sodium, and calorie content, choosing cheese that is high in protein and low in fat can be a great way to stay full until your next meal.
Protein is the building block of muscles, so it is important to eat enough protein for muscle growth. As a whole food, cheese is protein-dense, with 58% of its energy content coming from protein. For example, a serving of cottage cheese, a low-fat cheese, contains around half a cup of protein, making it a great option for those looking to increase their protein intake.
Cheese ingestion has been shown to increase muscle protein synthesis rates both at rest and during recovery from exercise. In a randomized parallel-group intervention trial, 20 healthy males aged 18-35 ingested 30 grams of protein provided as cheese or milk protein concentrate following a single-legged resistance-type exercise session. The results showed that muscle protein synthesis rates increased following both cheese and milk protein ingestion, with no significant difference between the two groups.
Additionally, the calcium in cheese supports bone development and maintains healthy bones. Hard cheeses tend to have higher calcium content than soft cheeses, and Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese may also contain probiotics, which are beneficial for gut health.
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Eating cheese may reduce the risk of preeclampsia in pregnant women
Cheese is a widely enjoyed food, but it often gets criticized for its high-fat content. However, cheese can be a good source of protein and calcium, which are essential for bone and muscle health. While some studies have shown that eating calcium-rich cheese may protect against high blood pressure, other studies have indicated that cheese is linked to an increased risk of developing preeclampsia during pregnancy.
Preeclampsia is a potentially life-threatening blood pressure condition that affects 3-5% of pregnant women worldwide and can lead to serious health complications for both the mother and the baby. While there is no cure for preeclampsia other than early delivery of the fetus, dietary modifications have been suggested as a way to reduce the risk of developing the condition.
Research has shown that a diet high in solid fats, refined grains, and cheese is associated with an increased risk of preeclampsia during pregnancy. In contrast, a diet rich in vegetables, oils, and fruit is associated with a reduced risk. Specifically, an Iranian case-control study found that a diet high in red meat, processed meat, fried potatoes, and pickles increased the risk of preeclampsia by nearly sixfold. On the other hand, adhering to a 'seafood diet' rich in fish and vegetables significantly lowered the risk.
While the evidence suggests that a diet rich in vegetables, oils, and fruit is beneficial for reducing the risk of preeclampsia, more research is needed to understand the specific combinations of foods that are most optimal for prevention. In the meantime, pregnant women can aim to follow a generally healthy and balanced diet, including fruits, vegetables, nuts, whole grains, legumes, olive oil, and fish, while limiting their intake of foods high in fat, salt, and sugar.
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Cheese is high in calories, saturated fat, and salt, and low in fibre
Cheese is a widely enjoyed food, often melted on pizza or sprinkled over a salad. It is a good source of calcium, which is essential for bone development and maintaining healthy bones, as well as muscle and nerve function. Calcium is also important for pregnant women, as it can help reduce the risk of developing preeclampsia.
However, cheese is also high in calories, saturated fat, and salt, and low in fibre. This means that while it can be a tasty treat, it should be consumed in moderation as part of a balanced diet. Harder cheeses tend to be higher in sodium, and cheese-flavoured products should be avoided in favour of minimally processed varieties.
In terms of health benefits, some studies have indicated that eating cheese may protect against obesity, high blood pressure, and type 2 diabetes. Additionally, a study of 409,885 men and women found that a higher intake of cheese was associated with a lower risk of heart disease, especially when cheese was substituted for red and processed meats. Another study of 84,010 women and 43,150 men found that replacing one serving of red meat with low-fat dairy, including cheese, was associated with an 11% lower risk of stroke.
When it comes to soft cheeses, it is important to note that they can be a perfect environment for bacteria to grow due to their moisture content. Listeria, for example, can be dangerous for pregnant women and their fetuses. Therefore, soft cheeses should be consumed in cooked food to reduce the risk of bacterial growth.
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Substituting cheese for red meat may lower the risk of stroke and heart disease
Cheese is a widely consumed dairy product that is often enjoyed melted on pizza, in sandwiches, or sprinkled on salads. While some people are concerned about its high fat, sodium, and calorie content, cheese is also a good source of protein and calcium. Calcium is essential for bone development and maintaining healthy bones, as well as for blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, with hard cheeses containing more than soft cheeses.
In addition to its nutritional benefits, cheese may also offer some protective effects against certain health conditions. Studies have indicated that consuming cheese may be associated with a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. Specifically, substituting cheese for red meat may be beneficial for heart health and stroke prevention.
Research has shown that while red meat and butter are associated with an increased risk of heart disease, cheese and yogurt are correlated with a lower risk. This may be due to the presence of certain fatty acids and probiotics in cheese that contribute to overall health. For example, fermented full-fat cheese and yogurt have been associated with a reduced risk of stroke. Additionally, the whey protein in cheese is known for its muscle-building properties.
However, it is important to note that the specific type of cheese and its processing can impact its health benefits. Harder cheeses tend to be higher in sodium, and cheese-flavored products are often more highly processed. Therefore, it is recommended to opt for minimally processed varieties and read the labels to make healthier choices. While cheese may offer some benefits, it should be consumed in moderation as part of a balanced diet that includes a variety of whole foods.
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Frequently asked questions
Cheese is a good source of calcium and protein, which are essential for bone and muscle health. It also contains other important nutrients. However, it is high in calories, saturated fat, and salt, and low in fibre. Therefore, while cheese can be a nutritious part of a woman's diet, moderation is key.
Harder cheeses tend to be higher in calcium than soft cheeses, so these may be a better choice for women looking to increase their calcium intake. In addition, grass-fed cheese tends to be a little healthier.
Cheese can be a good source of calcium for pregnant women, which can help to reduce the risk of preeclampsia. However, some soft cheeses may contain bacteria that could be dangerous for pregnant women and their fetuses. Therefore, pregnant women should only eat soft cheese in cooked food, or opt for hard cheeses like gouda, cheddar, and parmesan, which are usually made with pasteurized milk and cooked at high temperatures to kill any bacteria.
While cheese can be a nutritious part of a woman's diet, it is recommended that adults between the ages of 19 and 50 get no more than 1,000 milligrams of calcium daily. Therefore, a woman's cheese consumption should fall within this guideline.
Studies have shown that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes. In addition, replacing red meat with a serving of low-fat dairy, including cheese, was associated with an 11% lower risk of stroke in a study of 84,010 women. Another study found that higher intakes of cheese were associated with a lower body mass index after five years, but not after ten years. Finally, a study of men and women in nine European countries found that a higher intake of cheese was associated with a lower risk of ischemic heart disease.
