Bushra Griffith
Cheese is a whole food that is rich in calcium, protein, vitamins, and minerals. While it is a nutritious food, it is also high in calories, saturated fat, and sodium. As such, it is generally recommended to consume cheese in moderation. Eating cheese in moderation may offer health benefits such as improved bone and muscle health, protection against cavities, and reduced inflammation. However, excessive consumption of cheese may lead to adverse effects, including heart disease, diabetes, and high blood pressure. Individual tolerance and health considerations may vary, so it is always advisable to consult with a healthcare professional or dietitian for personalized guidance.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a good source of calcium, protein, vitamins A, B5, B6, B12, vitamin D, K2, zinc, phosphorus, riboflavin, omega-3 fatty acids, vitamin K2, and conjugated linoleic acid (CLA). |
| Health Benefits | Cheese may help to lower blood pressure, protect against obesity, type 2 diabetes, and heart disease, and improve bone and muscle health. It may also be beneficial for gut health, as it contains probiotic bacteria. |
| Negative Effects | Cheese is high in calories, saturated fat, and sodium, which can lead to negative health outcomes such as heart disease, diabetes, high blood pressure, and weight gain if consumed in excess. It also contains lactose, which can cause digestive issues for lactose intolerant individuals. |
| Recommended Consumption | Cheese should be consumed in moderation, with recommended amounts varying based on age, energy expenditure, and individual health considerations. Lower-fat and lower-sodium cheeses are generally recommended. |
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What You'll Learn
Cheese is a good source of calcium and protein
Cheese is also a source of vitamins A, D, K, and zinc, which are thought to contribute to bone health. In addition, the calcium in cheese may protect against obesity, high blood pressure, and type 2 diabetes. However, it is important to note that cheese is also high in calories, saturated fat, and sodium, so it should be eaten in moderation as part of a healthy diet.
The amount of calcium and protein in cheese varies depending on the type of cheese. Harder cheeses tend to be higher in calcium, with Parmesan cheese containing 242 mg of calcium per ounce (28 grams), while softer cheeses like Brie contain less. One ounce of hard cheese contains about 8 grams of protein, while half a cup of soft cheese like 4% full-fat cottage cheese has about 14 grams of protein.
Some people may need to avoid or limit their intake of cheese due to lactose intolerance, milk allergy, or concerns about weight gain and heart disease. However, there are many healthy options to choose from when it comes to cheese, and it can be enjoyed as part of a balanced diet.
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It can help protect against heart disease
Cheese is a whole food, which means it is generally good for you as long as it is consumed in moderation. It is a good source of calcium, fat, and protein, and contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin.
Cheese is often associated with raising harmful LDL cholesterol due to its saturated fat content, which can increase the risk of heart disease. However, several studies have found that eating cheese in moderation may help protect against heart disease.
A 2021 systematic review in Frontiers in Cardiovascular Medicine found that resistance training combined with aerobic training lowered the risk of heart disease, stroke, and death from cardiovascular disease. The study also found that cheese consumption was linked to a reduced risk of these conditions, with an average of 1.5 ounces of cheese consumed per day.
The production of cheese involves fermentation, which uses beneficial microbes to break down milk sugar and proteins to create distinct flavor compounds. Some of the byproducts of this process have health effects that may counteract the negative impact of sodium and saturated fat found in cheese. For example, certain bacteria in some cheese varieties break down milk proteins to create compounds similar to those found in ACE inhibitors, a class of drugs used to control blood pressure.
Additionally, the fermentation process produces vitamin K, which has been linked to slowing the buildup of harmful substances in the blood vessels, further contributing to heart health.
While cheese can provide potential health benefits when consumed in moderation, it is important to be mindful of the type of cheese and its sodium and saturated fat content. Harder cheeses tend to be higher in sodium, and some varieties contain higher amounts of saturated fat. Checking nutrition labels and opting for minimally processed cheeses can help make healthier choices while still enjoying the benefits that cheese has to offer.
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Cheese is high in calories and saturated fat
Cheese is a whole food, meaning it is minimally processed and close to its natural form. It is a good source of calcium, protein, vitamins A, B5, B6, B12, vitamin D, zinc, phosphorus, and riboflavin. However, it is also high in calories, with about 100 calories per ounce, depending on the variety.
Cheese is also high in saturated fat, which has been linked to heart disease, diabetes, and high blood pressure. While some experts advise limiting saturated fat intake, others argue that it can be beneficial in small amounts. The key is moderation, as part of a balanced diet.
The type of cheese also matters. Harder cheeses tend to be higher in sodium, which can be an issue for people with high blood pressure. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat varieties, provide less saturated fat. Aged and hard cheeses, such as Parmesan, Swiss, and cheddar, are naturally low in lactose, making them suitable for those with lactose intolerance.
While cheese is high in calories and saturated fat, it can be part of a healthy diet when consumed in moderation. The recommended intake varies depending on age, energy expenditure, and individual health considerations. Checking the labels, opting for minimally processed varieties, and weighing portions can help maintain a healthy balance when including cheese in one's diet.
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It can be part of a healthy, balanced diet
Cheese is a whole food, which means it is minimally processed and close to its natural form. It is also a good source of calcium and protein, and contains vitamins A, B12, D, K, and zinc. Some studies have indicated that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes. Cheese also contains probiotics, which can help maintain gut health.
However, cheese is also high in calories, saturated fat, and sodium. Diets high in saturated fats and sodium have been linked to heart disease, diabetes, and high blood pressure. Therefore, it is important to consume cheese in moderation as part of a healthy, balanced diet.
When choosing cheese, opt for lower-fat and low-sodium varieties such as cottage cheese, ricotta cheese, parmesan, feta, or goat cheese. Aged and hard cheeses such as parmesan, Swiss, and cheddar are also naturally low in lactose, making them a good option for people with lactose intolerance.
In terms of portion size, a pre-cut slice of cheese usually weighs 20-30 grams, and it is recommended to keep cheese portions small. The USDA's MyPlate guidelines can help determine the appropriate number of servings based on age and energy expenditure. It is also important to consider the frequency of consumption, as eating cheese in moderation means not consuming it at every meal or every day.
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Some cheeses are low in lactose
Cheese is a good source of calcium and protein, but it is also high in calories, saturated fat, and sodium. As such, it should be consumed in moderation.
Lactose intolerance occurs when the body lacks the enzyme needed to break down lactose, a sugar found in dairy products. This can lead to digestive issues such as gas, bloating, and diarrhea. However, not all dairy products are equally high in lactose. Many firm, aged cheeses, such as Parmesan, Swiss, and Cheddar, are naturally low in lactose. People with lactose intolerance may be able to tolerate these cheeses in small amounts.
Additionally, some people with lactose intolerance may be able to manage their symptoms by using lactase pills or drops. However, it is important to consult a doctor or dietitian before trying these supplements.
While cheese can be a part of a healthy diet, it is important to be mindful of the amount and type of cheese consumed. Harder cheeses tend to be higher in sodium, and it is best to avoid highly processed varieties, as they can contain additives and high levels of sodium.
Overall, when it comes to cheese, moderation is key. By choosing lower-fat and lower-sodium options and enjoying them in moderation, individuals can reap the nutritional benefits of cheese while minimizing potential negative effects.
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Frequently asked questions
Cheese is a good source of calcium and protein, but it is also high in calories, saturated fat, and sodium. Therefore, it is best enjoyed in moderation.
Eating cheese in moderation can help lower blood pressure and protect against heart disease, obesity, type 2 diabetes, and cavities. Cheese is also a good source of glutathione, an antioxidant that helps maintain brain health and blood vessel function.
The recommended amount of cheese consumption varies depending on age, energy expenditure, health, lifestyle choices, and genetics. A general guideline is 200 grams of dairy per day, which equates to about three servings of cheese per week. However, it is important to check the quantity and portion sizes listed on the USDA's MyPlate to gauge a moderate amount.
Yes, diets high in saturated fat and sodium have been linked to heart disease, diabetes, and high blood pressure. Additionally, some people may be lactose intolerant or have a milk protein allergy, which can cause digestive issues or allergic reactions when consuming cheese.
