Andy Montoya
Cheese is a probiotic food that contains live microorganisms, which confer health benefits when consumed in adequate amounts. These beneficial bacteria can support the growth of good bacteria in the gut, which is essential for digestion, nutrient absorption, and immune function. Eating cheese can help restore the balance between good and bad bacteria in the gut, which may be linked to improved mental well-being and a reduced risk of allergies, mood disorders, and arthritis. However, it is important to note that cheese tends to be high in calories, saturated fat, and sodium, so it should be consumed in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Good Bacteria | Probiotics, or good bacteria, can be found in some types of cheese. These include Swiss, Cheddar, Gouda, Edam, Gruyère, Cottage Cheese, Mozzarella, Parmesan, Gorgonzola, and Provolone. |
| Lactose Content | Fresh cheeses generally contain the most lactose, while aged and matured cheeses contain less due to the aging process reducing lactose. Examples of low-lactose cheeses include Pecorino, Manchego, and Swiss. |
| High-Fat Content | Cheese is often associated with a high-fat content, particularly saturated fats, which can elevate the risk of heart disease. However, one study found that consuming full-fat cheese reduced total cholesterol and "bad" LDL cholesterol. |
| Sodium Content | Cheese is typically high in sodium, but some varieties, like Mozzarella, are lower in sodium than others. |
| Calcium Source | Cheese is a good source of calcium, with a 1-ounce serving of Parmesan containing 16% of the recommended daily value. |
| Protein Source | Cheese is a good source of protein. |
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What You'll Learn
Cheese is a source of probiotics
Cheese is a good source of probiotics, which are good bacteria that can contribute to gut health and overall health. Probiotics in cheese can help foster the growth of good bacteria in the gut, which may be linked to improved health. Eating cheese may also positively influence the types of bacteria and pH in saliva, creating an alkaline environment in the mouth that can help reduce cavities.
Probiotics are typically found in aged cheeses that have not been heated afterward, including both soft and hard cheeses. Examples of cheeses that contain probiotics are Swiss, provolone, cottage cheese, cheddar, Gouda, Edam, Gruyère, and Parmesan. Parmigiano Reggiano, in particular, contains lactobacillus and bifidobacteria bacteria, as well as butyric acid, which are all beneficial for the gut.
It is important to note that cheese also tends to be high in calories, saturated fat, and sodium, so it should be consumed in moderation. For those with heart concerns or dietary restrictions, it is best to limit cheese intake or opt for low-lactose cheeses such as Muenster and Parmesan. Additionally, eating cheese fresh and uncooked is recommended, as heat can destroy the probiotics.
Overall, cheese can be a good source of probiotics, but it should be consumed as part of a balanced diet and in consideration of individual dietary needs and restrictions.
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Probiotics improve gut health
Cheese is a food that is widely enjoyed and offers a range of nutritional benefits. It is a good source of calcium, protein, fat, phosphorus, potassium, and vitamin B12. However, it is also high in saturated fat and sodium, which can have negative impacts on health, especially heart health. Therefore, while cheese can be part of a balanced diet, it should be consumed in moderation.
Some varieties of cheese, such as Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese, contain probiotics, which are beneficial microbes that contribute to a healthy gut microbiome. Probiotics have been shown to improve digestive health and relieve issues such as diarrhea, constipation, and stomach pain. They can also boost immunity and improve skin and vaginal health. Probiotics produce short-chain fatty acids in the gut, which have numerous benefits, although a sudden increase in these fatty acids can cause temporary diarrhea. Additionally, some probiotics produce gases that can lead to increased bloating during digestion.
It is important to note that not all probiotics are the same, and different types may be more or less suitable for specific individuals and conditions. While probiotics can be taken as dietary supplements, they are also naturally present in fermented foods and drinks. When it comes to cheese, consuming it fresh and uncooked is best, as heat can destroy the probiotics.
In addition to their direct impact on gut health, probiotics have been found to affect gene expression in the mammalian gut mucosa, influencing immunity, nutrient absorption, energy metabolism, and intestinal barrier function. Probiotics have been proposed as preventive and therapeutic measures to restore and maintain a healthy gut microbiome. However, it is recommended to consult a healthcare provider before taking probiotics to ensure safety and determine the most suitable type for one's specific needs.
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Cheese contains healthy protein, vitamins and calcium
Cheese is a good source of protein, vitamins, and calcium. It also contains other essential nutrients like phosphorus, potassium, and vitamin B12. This makes cheese an important food for a balanced diet.
Protein is essential for muscle growth and repair, while calcium is necessary for bone health. The calcium in cheese is especially important for adults, who are recommended to get 1,000 milligrams of calcium daily.
Some cheeses, such as mozzarella, blue cheese, and feta, are also good sources of protein and beneficial bacteria from fermentation. These bacteria can act as probiotics, which are good for gut health. Probiotics can help maintain a healthy gut microbiome and keep the gut healthy by producing short-chain fatty acids, increasing the absorption of calcium, iron, and magnesium, and maintaining the overall structure and function of the gut.
Aged cheeses like Parmigiano Reggiano, Parmesan, Gorgonzola, and Gouda are particularly beneficial for gut health, as the aging process allows for the development of good bacteria. These aged cheeses are also lower in lactose, making them a better option for those who are lactose intolerant.
While cheese has many benefits, it is important to consume it in moderation as it can be high in sodium, saturated fat, and calories.
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Probiotics help manage blood sugar and fat levels
Probiotics are microorganisms that live in your body and support digestive and immune health, among other benefits. They are naturally found in a variety of fermented foods and supplements. Probiotics can be found in some types of cheese, typically those that have been aged but not heated afterward, including soft and hard cheeses like Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese.
Probiotics have been shown to lower HbA1c (a three-month average marker for blood sugars) and fasting insulin levels. A 2017 study published in the Medical Journal of the Islamic Republic of Iran found that probiotic supplementation over eight weeks helped manage blood sugar levels in groups of rats with or without Alzheimer's disease. Another study by Dr. David Cohen and his team at Cornell University in 2020 discovered that at least one molecule produced by gut microbes controls how the liver releases glucose into the bloodstream.
Additionally, a meta-analysis of randomized controlled trials found that probiotic consumption significantly reduced fasting plasma glucose (FPG) and glycosylated hemoglobin (HbA1c) compared to control groups. The duration of intervention was also a factor, with interventions of eight weeks or longer resulting in a more significant reduction in FPG. However, it is important to note that the concentration of probiotics in food may not be potent enough to have a significant impact on health, and there is not yet enough evidence to conclude that taking probiotic supplements will provide a significant reduction in blood sugar levels.
While cheese can be a source of probiotics, it is important to consume it in moderation as it tends to be high in calories, saturated fat, and sodium. Additionally, for lactose-intolerant individuals, cheese can provoke gas and diarrhea, while excess consumption can lead to constipation due to its high-fat content.
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Pasteurisation affects the healthy bacteria in cheese
Pasteurisation is a process that involves heating milk to a certain temperature to kill off any pathogenic bacteria that could be harmful. The process was introduced in the early 1900s to prevent the spread of diseases such as tuberculosis, scarlet fever, and anthrax, which were previously transmitted through contaminated milk.
While pasteurisation has undoubtedly saved countless lives, it has also been criticised for killing off the good bacteria present in raw milk, which can have beneficial effects on human health. These good bacteria, or probiotics, can help maintain or improve gut health by producing short-chain fatty acids, increasing the absorption of calcium, iron, and magnesium, and maintaining the overall structure and function of the gut.
Cheeses such as cottage cheese, Swiss, cheddar, Parmesan, and Gouda contain probiotics, which can contribute to a healthy gut microbiome. Eating these cheeses fresh and uncooked is best, as heat can destroy the probiotics. Proponents of raw milk cheese argue that it has been consumed safely for centuries and that the enzymes in raw milk cheese are healthier and aid digestion.
On the other hand, pasteurisation can help ensure a safer milk supply by eliminating harmful bacteria such as Listeria, which can be particularly dangerous for pregnant women. Pasteurisation also helps with consistency in cheese production by providing a more controlled starting point with fewer microbes, whether good or bad.
In conclusion, while pasteurisation can affect the healthy bacteria in cheese, its benefits in terms of food safety and consistency in large-scale production are significant. The impact on the flavour and health benefits of cheese is a valid concern, but the risks associated with consuming raw milk cheese, particularly for vulnerable populations, cannot be overlooked.
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Frequently asked questions
Yes, cheese is a good source of probiotics, which are beneficial bacteria that support gut health. Probiotics can help with digestion, nutrient absorption, and immune function.
Many types of cheese are good sources of probiotics, including cottage cheese, Gruyère, Mozzarella, Cheddar, Gorgonzola, and Parmesan. The key distinction is between unpasteurized and pasteurized cheese—the former is richer in probiotics.
It is recommended to eat small amounts of probiotic-rich cheese regularly rather than large amounts infrequently. Eating cheese a few times a week can provide your intestines with a healthy dose of protein, vitamins, and beneficial bacteria.
