Frederic Melton
Cheese is a widely enjoyed food that features in many dishes, from sandwiches to pizzas. It is often considered unhealthy due to its high fat and salt content, but it also offers several nutritional benefits. Cheese is a good source of protein, calcium, phosphorus, potassium, and vitamin B12, contributing to a balanced diet. It may also provide antioxidant properties, support cardiovascular health, and protect against cavities. However, it is important to consider individual health conditions, dietary needs, and the type of cheese consumed when evaluating its benefits and risks.
| Characteristics | Values |
|---|---|
| High in fat | Cheese is high in fat, including saturated fat. |
| High in salt | Cheese is loaded with sodium, which can be an issue for people with high blood pressure. |
| Low in fiber | Cheese contains no fiber. |
| High in calories | Cheese is calorie-dense, with about 100 calories per ounce depending on the variety. |
| Nutritional profile | Cheese contains calcium, protein, phosphorus, potassium, vitamin B12, vitamin K2, vitamin A, vitamin D, zinc, glutathione, conjugated linoleic acid (CLA), and omega-3 fatty acids. |
| Health benefits | Cheese may provide benefits for heart health, bone health, muscle health, gut health, and brain health. It may also help prevent cavities and reduce the risk of stroke and death from cardiovascular disease. |
| Health risks | Cheese may be contaminated with listeria, especially if made with unpasteurized or "raw" milk. It may also trigger lactose intolerance or a milk allergy, and some people may be allergic to a protein in cheese called casein. |
| Processing | Cheese is a whole food with minimal to no processing, but some highly processed varieties contain additives and high levels of sodium. |
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What You'll Learn
- Cheese is a good source of protein, calcium, phosphorus, potassium and vitamin B12
- It may help reduce the risk of heart disease, stroke and death from cardiovascular disease
- Cheese is high in calories, saturated fat and salt
- It can be contaminated with listeria, especially if made with unpasteurized milk
- Some people are allergic to a protein in cheese called casein
Cheese is a good source of protein, calcium, phosphorus, potassium and vitamin B12
Cheese is a beloved food, enjoyed for its flavour and satiating qualities. It is also a good source of several nutrients, including protein, calcium, phosphorus, potassium, and vitamin B12.
Protein is one of the main nutrients found in cheese, with one ounce of hard cheese containing around 8 grams of protein, and a half-cup of soft cheese like cottage cheese providing about 14 grams. This makes cheese a great source of protein for muscle building and maintenance.
Cheese is also rich in calcium, with the same amounts of hard and soft cheese providing 180 milligrams and 80 milligrams of calcium, respectively. Calcium is essential for bone health, helping to build strong bones and prevent osteoporosis later in life.
Phosphorus is another important mineral found in cheese. While specific amounts in different types of cheese are not readily available, phosphorus works together with calcium to support bone health.
Potassium is a nutrient found in cheese, although the amounts vary depending on the type of cheese. This mineral is crucial for maintaining healthy blood pressure and heart function.
Vitamin B12 is abundant in cheese, and it plays a vital role in maintaining healthy blood and nerve cells.
While cheese offers these nutritional benefits, it is also high in saturated fat and sodium, which may be a concern for individuals with heart disease or high blood pressure. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet.
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It may help reduce the risk of heart disease, stroke and death from cardiovascular disease
Cheese is a whole food, which means it is as close to its natural form as possible, with minimal to no processing. It is rich in calcium, protein, phosphorus, potassium, and vitamin B12, making it an important part of a balanced diet.
Cheese is also a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better. A 2016 study showed that the blood vessels of participants who ate cheese were healthier than those who ate pretzels or soy cheese.
While cheese is often associated with a high-fat content, some fats found in cheese may be beneficial. 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, heart disease, and reduce inflammation. Cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much CLA as conventional cheddar.
Research has also shown that cheese consumption may be linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. A 2023 review in Advances in Nutrition found that eating some cheese—around 1.5 ounces per day—was associated with a reduced risk of these cardiovascular issues. This may be due to the presence of nutrients and bioactive compounds in cheese, which can have beneficial effects on health.
However, it is important to note that most cheese varieties contain saturated fat and sodium, which individuals with heart disease are often advised to limit. Harder cheeses tend to be higher in sodium, and some cheeses contain slightly less saturated fat than others. Therefore, it is recommended to pair cheese with healthy foods like whole-grain crackers or salad, and to read labels to choose the healthiest options.
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Cheese is high in calories, saturated fat and salt
Cheese is a calorie-dense food, providing about 100 calories per ounce. The number of calories varies depending on the type of cheese, with harder cheeses generally being higher in calories. For example, a 1-ounce serving of cheddar cheese contains about 200 calories, while a 1-ounce serving of Brie has only 52 calories.
Cheese is also high in saturated fat, with some types containing more than others. For instance, an ounce of Swiss, provolone, or cheddar cheese has around 5 grams of saturated fat, while mozzarella and goat cheese have about 4 grams per ounce. However, soft cheeses like Brie and blue cheese, which are often assumed to have more fat, contain similar amounts. While some experts advise limiting saturated fat intake, other studies suggest that dairy fats in cheese contain conjugated linoleic acid (CLA), which may help reduce inflammation and potentially prevent heart disease and obesity.
In addition to high-calorie and fat content, cheese is also high in salt. Harder cheeses tend to be higher in sodium, which can be a concern for individuals with high blood pressure. However, it's important to note that not all sodium is created equal, and naturally occurring sodium in cheese may have a different effect on the body compared to processed cheese products with added sodium.
While cheese is high in calories, saturated fat, and salt, it also offers several important nutrients. Cheese is a good source of protein, calcium, phosphorus, potassium, and vitamin B12, contributing to a balanced diet. Some studies suggest that cheese may provide benefits for heart health, bone health, and gut health, but more research is needed to fully understand the impact of cheese consumption on overall health.
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It can be contaminated with listeria, especially if made with unpasteurized milk
Cheese is a whole food, which means it is a food in its natural form with minimal to no processing. It is packed with nutrients like protein, calcium, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet.
However, it is also high in fat, including saturated fat, and salt. Some experts advise limiting saturated fat intake, and high salt consumption can be an issue for people with high blood pressure. Cheese is also low in fiber and contains lactose, which can cause digestive problems for people who are lactose intolerant.
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. The CDC recommends avoiding soft cheeses unless the label clearly states that the product was made with pasteurized milk.
Overall, cheese can be part of a healthy diet when consumed in moderation and paired with healthy foods like whole-grain crackers or salad. A daily serving of cheese has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
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Some people are allergic to a protein in cheese called casein
Cheese is a popular dairy product that is consumed by many people. While it is a good source of protein and calcium, some people are allergic to a protein in cheese called casein. Casein is a protein found in milk and dairy products, and an allergy to it is a relatively common health concern. This allergy occurs when the body's immune system mistakenly identifies the protein as harmful and produces allergic antibodies, leading to symptoms such as swelling, skin reactions, nasal congestion, and in severe cases, anaphylaxis.
The symptoms of a casein allergy can vary from person to person, and some individuals may be able to tolerate small amounts of dairy products. However, strict avoidance of casein is generally recommended to prevent allergic reactions. Casein allergies can be caused by genetics, early exposure to cow's milk, or exposure to other allergens such as cigarette smoke or pets. To determine whether one has a casein allergy, allergy testing is necessary.
For those with a diagnosed casein allergy, it is important to carefully read food labels and be cautious when eating out. Casein can be found in unexpected places, such as canned tuna, sausage, or even some non-dairy products. Cross-contamination with other allergens is also a concern, so vigilance is crucial. In the case of a severe allergic reaction, doctors may advise carrying injectable epinephrine to counteract the reaction until medical help arrives.
While cheese is a nutritious food, it is important to be aware of potential allergies and sensitivities. For those with a casein allergy, strict avoidance of dairy products containing casein is necessary to manage their allergy and prevent adverse reactions. This may include avoiding not only cheese but also other dairy products and processed foods that may contain hidden sources of casein. It is always recommended to seek medical advice for proper diagnosis and guidance regarding casein allergy treatment.
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Frequently asked questions
Cheese is a whole food packed with nutrients like protein, calcium, phosphorus, potassium and vitamin B12. It may also contain omega-3 fatty acids and vitamin K2 if sourced from grass-fed animals. However, it is high in fat and salt, so should be consumed in moderation.
Cheese is a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better. It also contains probiotic bacteria, which can help keep cholesterol levels healthy. Cheese is also a good source of calcium, which supports bone development and can help prevent osteoporosis.
Cheese is high in fat, including saturated fat, which some experts advise limiting. It is also usually loaded with sodium, which can be an issue for people with high blood pressure. Cheese also contains lactose, which can cause digestive problems for people who are lactose intolerant.
Harder cheeses tend to be higher in calcium than softer cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie only has 52 mg. Harder cheeses also tend to be higher in sodium. Some cheeses contain slightly less saturated fat than others; for example, Mozzarella and goat cheese each have about 4 grams of saturated fat per ounce, while an ounce of Swiss, provolone, or cheddar has around 5 grams.
A daily serving of cheese of around 1.5 ounces is recommended. It is best paired with healthy foods like whole-grain crackers or salad.
