Patrick Oconnell
Cheese is a beloved food for many, but is it good or bad for your health? Cheese is a nutrient-dense food, packed with calcium, protein, and phosphorus. It also contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease, and reduce inflammation. However, cheese is also high in calories, saturated fat, cholesterol, and salt, which can have negative health impacts, especially for those with certain health conditions or dietary restrictions. So, is cheese good or bad? The answer may depend on individual health needs and consumption patterns.
| Characteristics | Values |
|---|---|
| High in calories | A 30g portion of cheese provides seven per cent of your daily calories |
| High in saturated fat | An ounce of Swiss, provolone, or cheddar has around 5 grams of saturated fat |
| High in cholesterol | Contains harmful amounts of cholesterol |
| High in salt | A portion of cheddar contains more salt than a packet of crisps |
| High in calcium | A 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements |
| High in protein | Contains protein |
| High in vitamin D | Contains a small amount of vitamin D |
| High in lactose | Can cause digestive problems for lactose intolerant people |
| High in sodium | |
| May contain listeria | Soft cheeses and blue-veined cheeses may contain listeria |
| May help prevent obesity and heart disease | Contains conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease |
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is a nutrient-dense food that is often associated with an unhealthy diet due to its high-calorie content. However, cheese is a good source of calcium and protein, which are essential for maintaining strong bones and supporting muscle health.
A 30-gram portion of cheddar cheese, for example, provides over 25% of an adult's daily calcium requirements. This is comparable to the amount of calcium found in other dairy products like yogurt and milk, which are typically lower in fat and salt. Calcium is crucial for bone health, and a calcium-rich diet can help prevent osteoporosis and support bone density.
Cheese also contains a small amount of vitamin D, which works in conjunction with calcium to promote bone health. Vitamin D aids in the absorption of calcium from food, ensuring it is effectively utilised by the body. While lower-fat dairy products may have lower vitamin D content, cheese provides a good combination of both nutrients.
In addition to calcium and protein, cheese offers other nutritional benefits. Certain types of cheese, such as high-fat cheeses like blue cheese, Brie, and cheddar, contain conjugated linoleic acid (CLA). CLA is a healthy fat that may help prevent obesity, reduce inflammation, and lower the risk of heart disease.
While cheese can be a nutritious part of a balanced diet, it is important to consume it in moderation. Cheese is high in saturated fat, sodium, and calories, which can contribute to weight gain and increase the risk of cardiovascular issues. However, when enjoyed in appropriate portions, cheese can be a good source of calcium and protein, providing essential nutrients for overall health.
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It's high in calories, saturated fat, and salt
Cheese is a calorie-dense food, providing about 100 calories per ounce. A 30g portion of cheese, which is the standard portion size in the UK, provides seven per cent of your daily calories. Eating a knob of cheese weighing 5g twice a week will lead to consuming a whole day's extra calories each year.
Cheese is also high in fat, including saturated fat. Some experts advise limiting the intake of saturated fat. However, some cheeses contain slightly less saturated fat than others. For example, mozzarella and goat cheese have about 4 grams of saturated fat per ounce, while an ounce of Swiss, provolone, or cheddar has around 5 grams. Even 4% fat cottage cheese only has 3 grams of saturated fat. Furthermore, some healthy fats, such as conjugated linoleic acid (CLA), may be present in high-fat cheeses like blue cheese, Brie, and cheddar. CLA may help prevent obesity and heart disease and may reduce inflammation.
Cheese is also usually loaded with sodium, which can be an issue for people with high blood pressure. Some types of roquefort, halloumi, feta, and cheese singles are saltier than seawater. However, other dairy products, such as yoghurt and milk, are just as good for the bones and are much lower in fat and salt.
Despite these concerns, cheese is a nutrient-dense food, containing calcium, protein, phosphorus, and vitamin D. It is also linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. Therefore, it is not necessary to cut cheese out of your diet completely, but it is important to watch your portion size and pair cheese with healthy foods like whole-grain crackers or salad.
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Some cheeses are better for lactose-intolerant people
Cheese is a beloved food for many, but it has a bad reputation for being high in calories, saturated fat, and salt. However, it also provides essential nutrients like calcium, protein, phosphorus, and potassium. For lactose-intolerant individuals, the presence of lactose, a sugar that their bodies cannot digest, can cause digestive issues. Fortunately, some cheeses are lower in lactose and may be better tolerated by those with lactose intolerance.
Lactose intolerance is a common condition where individuals experience digestive problems, such as bloating, gas, and diarrhea, after consuming lactose, a sugar found in dairy products. While it may seem like those with lactose intolerance need to avoid all dairy, this is not always the case. Many firm and aged cheeses are naturally low in lactose due to the cheesemaking process, which removes most of the lactose.
Cheeses that are generally well-tolerated by lactose-intolerant individuals include:
- Parmesan: A hard, aged cheese that is virtually lactose-free, with a lactose range of 0-3.2%.
- Swiss: A firm cheese that is also considered virtually lactose-free.
- Cheddar: A nutty and crumbly cheese with a low lactose range of 0-2.1%.
- Provolone: Buttery and often sold smoked, it has a lactose range of 0-2.2%.
- Gouda: Slightly sweet and great for grilled cheese, it has a lactose range of 0-2.5%.
- Feta: With only 0.5-1.5% lactose, feta is practically lactose-free and also lower in fat than many other cheeses.
- Havarti: Mild in flavor and great on sandwiches, it has a low to non-detectable level of lactose, ranging from 0.1-2%.
- Limburger: A soft, washed-rind cheese with a strong flavor and a moderate amount of lactose (about 2%).
It is important to note that while these cheeses are lower in lactose, they may still contain small amounts. Individuals with lactose intolerance may be able to tolerate these cheeses in small amounts, but it is always a good idea to consult a doctor or dietitian for personalized advice and to determine which cheeses and amounts are suitable for your specific needs and tolerance level.
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Dairy-free or plant-based cheeses are not as nutritious
Cheese is a beloved dairy product worldwide, with an average annual consumption of over 17 kg per person in the US. It is a good source of calcium, providing over 25% of an adult's daily requirements in a 30g serving. Cheese also contains small amounts of vitamin D, which aids in calcium absorption, and conjugated linoleic acid (CLA), a healthy fat that may offer benefits for cardiovascular health and reducing inflammation. However, cheese is also high in calories, saturated fat, and salt, leading some to limit or avoid it due to health concerns or conditions like lactose intolerance.
With the rise in popularity of vegan and dairy-free diets, numerous dairy-free cheese alternatives have emerged. These plant-based cheeses are made from a variety of ingredients, including nuts, seeds, soy, coconut, and root vegetables, and they come in many styles and flavors. While these alternatives provide options for those avoiding dairy, they may not offer the same nutritional benefits as traditional cheese.
The nutritional content of dairy-free cheeses can vary significantly, and they generally do not provide the same levels of calcium and protein as dairy cheese. For example, vegan cheese slices typically contain fewer calories than dairy cheese slices, with 35-70 calories per serving compared to 50 calories in dairy cheese. Additionally, the protein content in vegan cheese is often lower than in dairy cheese, partly due to smaller serving sizes.
Some dairy-free cheeses may also be highly processed, containing ingredients like oils, fillers, gums, and starches to mimic the texture and density of real cheese. These processed options are generally less nutritious than whole foods and may not be as healthy as other plant-based sources of nutrients. For instance, while cheese is a good source of calcium, dairy-free diets can obtain this mineral from other sources like tofu, lentils, and beans.
In conclusion, while dairy-free and plant-based cheeses can be a tasty and healthy addition to a balanced diet, they may not offer the same nutritional benefits as traditional cheese. It is important to read labels, look for minimal ingredients, and ensure that these alternatives do not become the sole source of nutrition, as they may lack certain vital nutrients present in dairy cheese.
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Cheese may be linked to a lower risk of heart disease
Cheese has a reputation for being unhealthy due to its high-calorie, fat, and salt content. However, research suggests that a daily serving of cheese may be linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. This is supported by a 2018 study that found fermented dairy products like yogurt and cheese to have a positive effect on cardiovascular health, with full-fat dairy products appearing to provide greater nutrition and anti-inflammatory properties.
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. Specifically, cheddar cheese sourced from 100% grass-fed animals was found to contain twice as much CLA as conventional cheddar. However, it is unclear if switching to grass-fed cheese would have overall nutritional benefits in a typical US diet.
Cheese is a good source of calcium, with a 30g portion of cheddar providing over 25% of an adult's daily requirements. It also contains a small amount of vitamin D, which aids in the absorption of calcium. While other dairy products like yogurt and milk are lower in fat and salt, they are equally beneficial for bone health. Additionally, eggs, oily fish, and fortified cereals are better sources of vitamin D.
It is worth noting that some people may limit or avoid cheese due to conditions like lactose intolerance or milk allergies. While firm, aged cheeses like Parmesan, Swiss, and cheddar are generally lower in lactose, those with intolerances may still experience digestive issues when consuming larger amounts.
In summary, while cheese may be enjoyed in moderation as part of a healthy diet, it is important to be mindful of portion sizes and pair cheese with healthy foods like whole-grain crackers or salad.
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Frequently asked questions
Cheese is a nutrient-dense food, containing calcium, protein, phosphorus, vitamin D, and conjugated linoleic acid (CLA). A daily serving of cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, cheese is also high in calories, saturated fat, cholesterol, and salt, and can be contaminated with listeria if made with unpasteurized milk. Overall, cheese can be enjoyed as part of a healthy diet in moderation, especially when paired with healthy foods like whole-grain crackers or salad.
Some cheeses contain slightly less saturated fat than others. For example, mozzarella and goat cheese have about 4 grams of saturated fat per ounce, while Swiss, provolone, and cheddar have around 5 grams. Cottage cheese is another lower-fat option, although it contains a significant amount of sodium. Hard cheeses like Parmesan and Romano are typically consumed in smaller portions, so they may be a good option for watching your fat and salt intake.
The standard portion size for cheese in the UK is 30 grams, or the size of a small matchbox. This amount provides about 7% of your daily calories, so it's important to keep portions small and be mindful of your overall diet and health goals.
People with lactose intolerance or a milk allergy may need to limit or avoid cheese, as it contains lactose, a sugar that can cause digestive issues in those who are intolerant. Additionally, those with high cholesterol or blood pressure should use high-fat cheeses sparingly due to their saturated fat and salt content.
