Randy Chandler
Cheese is a beloved food for many, but is it the best food? Cheese is a whole food, offering a range of health benefits. It is a great source of calcium, protein, fat, vitamins A and B12, zinc, phosphorus, potassium, and riboflavin. It also contains microbes that can improve gut health. However, cheese is often criticized for its high-fat content, particularly saturated fat, and salt content, which can lead to high cholesterol and blood pressure. So, is cheese the best food? It certainly has a strong case with its impressive nutritional profile, but its high-fat content and salt content are also important considerations for health-conscious consumers.
| Characteristics | Values |
|---|---|
| Nutritional profile | Cheese is a whole food with an impressive nutritional profile. It is a great source of protein, calcium, fat, phosphorus, potassium, vitamin B12, vitamin A, zinc, riboflavin, and iodine. |
| Health benefits | Cheese is good for bone development and maintaining healthy bones. It also plays essential roles in blood circulation and muscle and nerve functions. Cheese is also a probiotic food with proven gut health benefits. |
| Health risks | Cheese is high in calories, saturated fat, and salt/sodium. Eating too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease (CVD). Soft cheeses and blue-veined cheeses made with unpasteurized milk can be contaminated with listeria, which can cause illness. |
| Lactose intolerance | Cheese contains lactose, which can cause digestive problems for lactose-intolerant individuals. However, some aged cheeses like Parmesan, Swiss, and Cheddar are low in lactose and may be tolerated in small amounts. Goat's cheese is also considered better for lactose intolerance. |
| Recommended intake | The standard portion size in the UK is 30g, which is about 7% of an adult's daily calorie intake. It is recommended to consume three 30g portions of dairy products daily, including cheese, yoghurt, and milk. |
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What You'll Learn
Cheese's nutritional benefits
Cheese is a good source of protein and calcium, and some offer additional health benefits. For example, certain cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease your risk of heart disease.
Cheese is made by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. Its nutrient content and flavour depend on how it's produced and the type of milk used.
Cheese is a good source of calcium, which is necessary for optimal bone health. Eating cheese has been linked to higher bone mineral density and a lower fracture risk. This may be due to its high protein, calcium, and vitamin D content. Fermented cheeses, such as cheddar and parmesan, seem to have the most consistent benefits for bone health.
Cheese is also a great source of protein, including whey protein, the same type used in many powdered muscle-building supplements.
Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better.
Some cheeses are healthier than others. For example, blue cheese and feta are high in sodium, so if you are on a low-sodium diet, you may want to opt for a different variety. Goat's cheese is considered a 'high-fat' product, whereas mozzarella and ricotta are lower in fat.
While cheese is often high in saturated fat and salt, eating it in moderation appears to reduce the risk of hypertension or high blood pressure. Studies have also shown that consuming full-fat dairy products can be healthy when eaten in moderation.
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Cheese and lactose intolerance
Cheese is a great source of protein, calcium, phosphorus, potassium, and vitamin B12, making it an important food for a balanced diet. However, it is often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
For those who are lactose intolerant, the good news is that cheese is often well-tolerated. Lactose is a sugar or carbohydrate found in milk and other dairy products. Lactose intolerance occurs when the body does not produce enough of the gut enzyme lactase, which is needed to break down lactose. This can lead to symptoms such as bloating, gas, abdominal pain, and diarrhoea. However, during the cheese-making process, a lot of the lactose in milk is removed along with the whey. Additionally, the bacteria in cheese can break down some of the remaining lactose, further lowering its content.
Hard and matured cheeses, such as cheddar, Swiss, parmesan, mozzarella, Edam, and feta, contain little to no lactose and are generally well-tolerated by people with lactose intolerance. Other low-lactose cheese options include goat's cheese, sheep's milk cheese, and butter. Yogurt with live and active bacterial cultures is also a good option, as the bacteria help break down the lactose.
For those with lactose intolerance, it is not necessary to eliminate dairy completely. Dairy foods are rich sources of nutrients, especially calcium. It is recommended to start with small amounts of dairy and gradually increase the intake until unpleasant symptoms occur. Additionally, combining dairy with other lactose-free foods can help reduce symptoms. Lactase enzyme supplements can also be taken to help digest lactose.
While cheese and other dairy products can be included in a lactose-intolerant diet, it is important to monitor portion sizes and be mindful of other sources of lactose in packaged foods. Reading food labels and watching out for ingredients such as "milk solids," "dried milk," and "curd" can help identify hidden sources of lactose.
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Health risks of eating cheese
Cheese is a staple in many diets and is a great source of calcium, protein, and other nutrients. However, it is often high in saturated fat and salt, which can pose health risks when consumed in excess. Here are some of the potential health risks associated with eating cheese:
High Cholesterol and Blood Pressure: Cheese is high in saturated fat, and consuming too much can lead to high cholesterol and high blood pressure. This, in turn, increases the risk of cardiovascular disease (CVD). High sodium intake from cheese can also negatively impact heart health and contribute to high blood pressure.
Obesity and Weight Gain: Cheese is calorie-dense, providing about 100 calories per ounce, and its high-fat content can contribute to obesity and unwanted weight gain if consumed in excess. However, some studies suggest that consuming full-fat cheese may help reduce "bad" LDL cholesterol and lower the risk of obesity.
Diabetes: A high intake of saturated fat, such as that found in cheese, has been linked to an increased risk of type 2 diabetes. However, some studies indicate that consuming dairy may protect against diabetes, but more research is needed as results are mixed.
Lactose Intolerance: Cheese contains lactose, a sugar that individuals with lactose intolerance cannot digest due to a lack of the necessary enzyme. Consuming cheese can lead to cramps and other digestive issues for those with lactose intolerance or a milk allergy.
Allergies and Contamination: Cheese can pose health risks for individuals with specific allergies or dietary restrictions. Additionally, contaminated cheese may have adverse effects, so it is essential to ensure proper handling and storage to minimize the risk of bacterial or fungal growth.
While cheese offers nutritional benefits, it is important to practice moderation and be mindful of the potential health risks associated with excessive consumption. For those with specific health concerns or dietary needs, consulting a registered dietitian can provide personalized guidance on including cheese in one's diet.
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The best types of cheese
Cheese is a great source of protein, calcium, phosphorus, potassium and vitamin B12, and it is a good idea to include it in your diet. However, some cheeses are healthier than others. For example, some cheeses are lower in sodium and calories than others, such as mozzarella, Swiss cheese, and other Alpine cheeses like Emmental and Gruyere. These lower-carb options are ideal for those with diabetes or those following a ketogenic diet.
Mozzarella is also lower in fat than other cheeses, as are ricotta and feta, which is made from sheep's milk or a combination of sheep and goat's milk. Feta is a staple of Greek cuisine and is known for its salty flavour. Goat's cheese is also a good option for those with lactose intolerance.
If you are looking for a cheese with a more subtle and complex flavour, the aged sheep cheeses of the French Pyrénées are recommended. These cheeses are firm, smooth, and supple, with a sweet nuttiness.
For a real treat, try burrata, a type of cheese from Italy. This indulgent cheese is like a souped-up version of mozzarella, with a hollowed-out ball of mozzarella filled with scraps and shreds of mozzarella, sometimes soaked in cream. It is highly perishable, but its tender and moist texture makes it well worth seeking out.
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Cheese's versatility in cooking
Cheese is a versatile ingredient that can be used in a variety of dishes, from comfort foods like mac and cheese to sandwiches, casseroles, salads, pizzas, and more. Its versatility extends beyond its use in various dishes to the different types of cheese available, including hard, soft, and fresh varieties. For instance, soft goat cheese, also known as chèvre, is spreadable and versatile, making it an excellent option for crackers, salads, or cooking. On the other hand, harder cheeses like Parmesan are often used to add texture to products like salad dressings.
Cheddar cheese is another versatile variety, with its sharp taste, grate-ability, and moisture making it a great candidate for cooking, snacking, and entertaining. The longer cheddar cheese is aged, the sharper, crumblier, and more expensive it becomes. While super-aged cheddar is perfect for cheese boards, younger cheddar is better suited for dishes like grilled cheese.
The science of cheese also plays a crucial role in its versatility. For example, temperature and aging are key elements in cheesemaking. Cream cheese and cottage cheese are shipped out right away, while some cheddars are aged for up to five years. The longer aging process generally results in a more flavorful cheese. Additionally, the specific physical and sensory properties of different cheese varieties, such as texture, aroma, and visual appeal, impact the overall consistency and taste of products and dishes.
Consumer demand for cheese continues to grow, and as global cuisines spread, people are consuming a wider variety of cheeses, including gouda, Manchego, goat cheese, cotija, and paneer. This expanding palette for cheese creates new opportunities for innovation in the food industry, particularly in developing products that cater to consumers' desire for adventurous and exciting flavors.
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Frequently asked questions
Whether or not cheese is the best food is a matter of opinion, but it is a good source of calcium, protein, fat, vitamins A and B12, zinc, phosphorus, and riboflavin.
Cheese is high in calories and saturated fat, so it can be bad for your health if consumed in large quantities. However, cheese is also a source of many important nutrients, and some studies have found that consuming full-fat cheese can reduce "bad" LDL cholesterol.
The recommended daily intake of cheese is 30g, which is about the size of a small matchbox or two-and-a-half dominoes.
No, people with lactose intolerance or a milk allergy should avoid cheese. Lactose is a sugar that can't be digested by lactose intolerant people, and eating it can lead to digestive problems. However, some firm, aged cheeses like Parmesan, Swiss, and Cheddar are low in lactose and may be tolerated by lactose intolerant people in small amounts.
Lower-fat cheeses like mozzarella, ricotta, and feta are healthier options, as they are lower in fat and sodium. Swiss cheese is also a good option if you are looking to reduce your sodium intake.
