Randy Chandler
Cheese is a staple in many diets around the world and is a good source of calcium and protein. However, it can also be high in saturated fats and sodium. There are hundreds of varieties of cheese, and some are healthier than others. For example, mozzarella is relatively low in fat and calories, whereas mascarpone is one of the highest-fat cheeses. Ultimately, cheese can be part of a healthy diet when consumed in moderation.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a good source of calcium, protein, amino acids, fatty acids, vitamins and minerals. |
| Health benefits | Cheese may help to improve gut health, lower inflammation, protect against disease, and enhance dental health |
| Health risks | Cheese can be high in saturated fats, sodium and calories. A high intake of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems. |
| Recommended intake | Cheese can be consumed in moderation as part of a healthy diet. |
| Examples of healthy cheeses | Mozzarella, Swiss cheese, Blue cheese, Feta, Goat cheese, Quark, Ricotta, Cheddar |
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What You'll Learn
Health benefits of cured cheese
Cheese is a good source of calcium, protein, and other essential nutrients. It is also rich in amino acids, fatty acids, vitamins, and minerals. However, not all cheeses have the same nutritional benefits. Some are healthier than others, with lower calories and fat content.
Dental Health:
Snacking on cheese instead of sugary snacks may help reduce cavities. A study on oral health found that participants who ate cheddar cheese experienced a significant increase in pH levels in their mouths compared to those who drank milk or ate sugar-free yogurt. Lower pH levels increase the risk of cavities.
Bone Health:
Eating cheese has been linked to higher bone mineral density and a lower risk of fractures. 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. Blue cheese, feta, and Swiss cheese are also rich in calcium, contributing to bone health.
Immunity and Gut Health:
Cheeses like mozzarella and goat cheese contain beneficial bacteria that can improve gut health and provide protection against illnesses. Mozzarella contains Lactobacillus fermentum, which has been linked to a stronger immune system and a reduced risk of upper respiratory infections. Goat cheese contains oligosaccharides, which provide beneficial bacteria to the stomach, aiding in the fight against diseases.
Lower Cholesterol:
Despite its saturated fat content, consuming cheddar cheese in moderation may help lower cholesterol levels, especially in middle-aged adults. This effect is attributed to the "cheese matrix," referring to the arrangement of proteins and calcium in the cheese, which offers various health benefits.
Heart Health:
Some studies suggest that full-fat dairy products, like certain cheeses, may be better for lowering the risk of heart disease than low-fat options. The Harvard T.H. Chan School of Public Health hypothesizes that certain nutrients in cheese, such as calcium, may offer protection to the heart. Additionally, vitamin K, found in cheddar cheese, is beneficial for heart health as it can prevent or reverse calcification in the arteries.
While cured cheese offers these health benefits, it is important to remember that cheese can also be high in saturated fats, sodium, and calories. As such, it should be consumed in moderation as part of a balanced diet.
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Nutritional value
Cheese is a rich source of nutrients, including amino acids, protein, fatty acids, and vitamins and minerals. However, the nutritional content varies depending on the type of cheese and the type of milk used. For example, goat cheese is a good source of vitamin A, while feta is rich in phosphorus and calcium.
Cheese is also a good source of calcium and protein, which are important for bone health. Eating cheese has been linked to higher bone mineral density and a lower risk of fractures. Fermented cheeses, such as cheddar and parmesan, have been found to have the most consistent benefits for bone health. Additionally, the calcium in cheese may help to protect against heart disease.
Some cheeses are also a source of probiotics, which are healthy bacteria that may improve gut health, lower inflammation, and protect against disease. For example, mozzarella contains Lactobacillus fermentum, which has been found to boost the immune system and reduce cholesterol. Similarly, Swiss cheese contains Lactobacillus helveticus, a type of bacteria with anti-inflammatory and antioxidant properties, which may help to prevent disease and reduce fatigue and muscle damage.
Cheese can be high in saturated fats and sodium, which can increase the risk of heart disease, diabetes, obesity, and other cardiovascular problems if consumed in excess. However, some studies suggest that full-fat dairy may be better for lowering the risk of heart disease and type 2 diabetes compared to low-fat options. It is important to consume cheese in moderation as part of a balanced diet.
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Health risks
While cheese is a good source of calcium, protein, and other nutrients, it can also pose some health risks if consumed in excess. Here are some potential health risks associated with consuming cheese:
High Sodium Content: Many types of cheese, such as blue cheese, feta, and cheddar, are high in sodium. A diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke. People on a low-sodium diet should be mindful of their cheese intake and opt for reduced-sodium cheeses or alternatives.
High Fat and Calorie Content: Cheese is often high in fat, especially saturated fat, and calories. Excessive consumption of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems. According to the 2020-2025 Dietary Guidelines for Americans, it is recommended to limit saturated fat intake to less than 10% of daily total calories. However, it is important to note that some studies suggest full-fat dairy may be preferable to low-fat options for lowering the risk of heart disease.
Allergies and Intolerances: Some individuals may be allergic to a protein in cheese called casein, which can cause inflammation, rashes, acne, headaches, and sinus congestion. Additionally, those who are lactose intolerant may experience symptoms such as bloating, flatulence, and diarrhea when consuming cheese.
High Cholesterol: While moderate consumption of full-fat cheese may help lower cholesterol, particularly in middle-aged adults, excessive intake of high-cholesterol cheeses can have negative health impacts.
High-Sodium Concerns for Specific Cheeses: Blue cheese, feta, and goat cheese are worth highlighting for their high sodium content. Blue cheese is rich in calcium but should be consumed in moderation due to its sodium levels. Feta, a Greek cheese, is often packaged in brine, resulting in high sodium content. Goat cheese, while providing beneficial bacteria and vitamins, is also relatively high in fat.
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Recommended intake
The recommended daily intake of cheese varies depending on an individual's age, size, and activity level. For example, the protein content in cheese is important for muscle and bone health, but the recommended amount of protein differs from person to person.
According to the Dietary Guidelines for Americans, most adults do not meet the recommended daily dairy intake of 3 cups per day. A 1 1/2-ounce portion of cheese is considered one serving, or the equivalent of one cup.
Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. Therefore, it is recommended that cheese be consumed in moderation as part of a healthy diet. The 2020-2025 Dietary Guidelines for Americans suggests limiting saturated fat intake to less than 10% of daily total calories.
Some cheeses are healthier than others and can be part of a healthy diet when consumed in moderation. For example, mozzarella is a soft cheese that is relatively low in fat and calories, making it a healthier option compared to other cheeses. Similarly, ricotta cheese is lower in fat and salt compared to most other cheeses. Feta cheese is also lower in fat and calories, but it is high in sodium, so it should be enjoyed in moderation.
On the other hand, some cheeses are higher in saturated fat and sodium and should be consumed sparingly. For example, mascarpone is one of the highest fat cheeses, containing 44% fat, of which 30% is saturated. Blue cheese is also high in sodium, contributing to high blood pressure and heart disease.
It is important to note that while some studies suggest that full-fat dairy may lower the risk of heart disease, cheese is still a high-fat food that should be enjoyed in moderation.
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Healthy alternatives
Cheese is a rich source of essential nutrients, such as amino acids, protein, fatty acids, vitamins, and minerals. However, it can also be high in saturated fats and sodium. The healthiness of cheese depends on the type and amount consumed.
If you are looking for healthy alternatives to cured cheese, here are some options:
- Ricotta: This Italian curd cheese is made from the whey left over from producing other cheeses. It is a healthier choice than most cheeses because it contains less salt and fat (10% fat, of which 6% is saturated). It has a light and creamy texture and a delicate flavour. You can use it on pizzas or crumble it into pasta.
- Mozzarella: Mozzarella is relatively low in fat and calories, making it a healthier option. It contains Lactobacillus fermentum, which is great for the immune system and can prevent upper respiratory infections.
- Feta: Feta is a Greek cheese made from sheep's milk. It is lower in fat and calories than many other cheeses, but it is high in salt. Reduced-fat feta is a healthier choice, although it still contains high levels of salt.
- Swiss cheese: This cheese is a good source of protein and contains Lactobacillus helveticus, a type of lactic acid bacteria with anti-inflammatory and antioxidant properties.
- Blue cheese: Blue cheese is high in calcium, which is necessary for bone health, but it is also high in sodium.
- Quark: This soft, creamy cheese is popular in Germany and Eastern Europe. It is high in protein and contains calcium, but it is virtually fat-free and has no added salt.
- Tuna or salmon: These fish products are inexpensive and easy to access. They are much lower in sodium than cured meats and are rich in omega 3 fatty acids, which boost brain function, lower cholesterol, and improve eye health.
- Vegetable sticks and dips: Roasted chickpeas, boiled eggs, and grilled vegetables like mushrooms and eggplants are healthier alternatives to cured meats and can be used in salads and sandwiches.
- Cashew cheese: This is a great alternative for those who cannot digest dairy cheese. It can be made at home by soaking cashews overnight and blending them with lemon juice, yeast, salt, and garlic.
- Zucchini cheese: This low-carb alternative to traditional cheese is made by grating zucchini, drawing out the moisture, and mixing it with herbs and spices.
- Tahini: This vegan alternative is made from ground sesame seeds and can be used as a dip, sandwich spread, or sauce. It is packed with plant-based protein, healthy fats, and essential vitamins, promoting heart health and aiding digestion.
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Frequently asked questions
Cured cheese is a good source of calcium and protein. It can also be high in saturated fats and sodium, so it should be consumed in moderation.
Mozzarella, feta, Swiss, and blue cheese are some examples of relatively healthy cured cheese. Ricotta is another healthy option as it contains less salt and fat.
A high intake of saturated fat from cured cheese can increase the risk of diabetes, obesity, and cardiovascular problems. Some people are also allergic to a protein in cheese called casein, which can cause inflammation, rashes, acne, headaches, and sinus congestion.
