Frederic Melton
Cheese is widely enjoyed and used in a variety of dishes, from grilled cheese sandwiches to pizzas and casseroles. It is a whole food, meaning it is generally healthy in moderation. Cheese is a great source of calcium, protein, vitamins, and minerals. However, it can be high in sodium and saturated fat. The type of cheese also matters—hard cheeses like Swiss, Parmesan, and cheddar are lower in lactose, while soft cheeses like cream cheese and brie are higher in lactose and can become contaminated with listeria if not stored properly. Aged cheeses tend to last longer than fresh soft cheeses, which can go bad within a few weeks. In terms of health, cheese has been linked to a reduced risk of cardiovascular disease, but excessive consumption may lead to weight gain or other issues. Overall, cheese can be a nutritious and delicious part of a balanced diet when consumed in moderation.
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What You'll Learn
Cheese is a good source of calcium, protein, vitamins, and probiotics
Calcium is essential for bone development and maintaining healthy bones, and cheese is an excellent source of this nutrient. Most cheeses are rich in calcium, with hard cheeses like Cheddar and Parmesan containing more calcium than softer varieties like Brie. A single slice of cheese can provide up to 300 milligrams of calcium, contributing significantly to the recommended daily intake of 1,000 milligrams for adults aged 19 to 50.
Cheese is also a good source of protein, which is essential for building and maintaining lean muscle mass and stabilizing blood sugar levels. A one-ounce serving of hard cheese provides about 8 grams of protein, while a half-cup serving of soft cheese like cottage cheese offers around 14 grams.
In addition to calcium and protein, cheese contains several vitamins, including vitamins A, K, D, and B12. These vitamins contribute to overall health and well-being. For example, vitamin K, found in Cheddar cheese, plays an important role in heart and bone health by preventing calcium buildup in the walls of arteries and veins, thereby reducing the risk of heart disease.
Some types of cheese, particularly fermented varieties like mozzarella, also contain probiotics, or beneficial bacteria, that can promote gut health and enhance immune function. These probiotics may include strains like Lactobacillus casei and Lactobacillus fermentum, which have been linked to improved gut regularity, enhanced immunity, and reduced inflammation in the body.
In conclusion, cheese is a nutrient-dense food that offers a good source of calcium, protein, vitamins, and probiotics. When consumed in moderation as part of a balanced diet, cheese can provide several health benefits. However, it is important to be mindful of the high saturated fat and sodium content of cheese and choose lower-fat and lower-sodium varieties if necessary.
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It can be high in sodium and saturated fat
Cheese is a tasty and satisfying food, but it can be high in sodium and saturated fat. While cheese can be a good source of protein and calcium, it is important to consume it in moderation as part of a healthy diet. Dietitian Bonnie Taub-Dix recommends checking the nutrition label on the cheese package to be mindful of the sodium and saturated fat content, especially if you have certain health conditions.
Saturated fat, in particular, has been associated with an increased risk of heart disease. The American Heart Association (AHA) recommends limiting daily saturated fat intake to no more than 5 to 6 percent of your total calories. This means that if you are consuming cheese, it is best to stick to around one ounce, or one thin slice, per serving.
Cottage cheese, for example, is a type of cheese that is high in protein but also tends to be higher in sodium. If you are watching your sodium intake, it is important to choose lower-sodium cheese options and read the nutrition labels carefully.
For individuals with heart disease, it is advisable to opt for part-skim cheeses or those that are lower in sodium and fat content. Additionally, if you have lactose intolerance, consider choosing low-lactose cheeses such as Swiss, Parmesan, cheddar, goat cheese, or buffalo mozzarella.
While cheese can be a delicious and nutritious part of a meal, it is important to be mindful of its sodium and saturated fat content and consume it in moderation as part of a balanced diet.
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Cheese can be contaminated with listeria, especially if made with raw milk
Cheese is a widely enjoyed food item, often used to elevate culinary dishes with flavour, aroma, texture, and colour. It is also a good source of protein, calcium, fat, and vitamins. However, it is important to be aware of the potential risks associated with consuming cheese, especially when it comes to contamination.
Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, a type of harmful bacteria. Listeria contamination is more common in soft cheeses, such as cream cheese and Brie, and blue-veined cheeses like Gorgonzola. This contamination can occur when the cheese is made with unpasteurized or raw milk.
The use of raw milk in cheese production can increase the risk of listeria contamination. Raw milk has not been pasteurized, which is a heat treatment process that kills harmful bacteria. When raw milk is used in cheese-making, there is a higher chance of listeria surviving and contaminating the final product.
To reduce the risk of listeria contamination, it is recommended to choose cheeses made with pasteurized milk. Pasteurization helps eliminate harmful bacteria, making the cheese safer for consumption. Additionally, proper storage and handling of cheese are crucial to prevent the growth of unwanted bacteria.
It is important to note that listeria contamination can be a serious health concern. Consuming contaminated cheese can lead to foodborne illnesses, which may have significant impacts on vulnerable individuals, such as the elderly, pregnant women, or those with weakened immune systems. Therefore, it is always advisable to follow food safety guidelines and consume cheese that is fresh and properly stored.
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Soft cheeses go bad more quickly than hard cheeses
Soft cheeses tend to go bad more quickly than hard cheeses. This is because soft cheeses have a higher moisture content, which creates more opportunities for bacteria to grow, making them more perishable. Fresh soft cheeses, like cottage cheese, are particularly susceptible to spoilage as they are basically blank canvases for any kind of bacteria, both good and bad. Soft cheeses should be discarded after two hours of sitting out at room temperature.
Hard cheeses, on the other hand, have a lower moisture content, making them less susceptible to bacterial growth. Harder cheeses, like cheddar, Parmesan, or Gouda, will last a little longer, especially when stored in the refrigerator. Hard cheeses can last up to a month in the fridge after opening, while most soft cheeses will only last about a week.
The aging process is another factor that contributes to the difference in spoilage rates between soft and hard cheeses. Soft, moist cheeses like mozzarella are typically aged for a few weeks, while hard cheeses like Parmigiano-Reggiano are aged for a minimum of two years. This aging process allows the lactose in the cheese to break down, resulting in lower lactose levels in hard cheeses.
In addition to spoilage, the type of cheese can also impact digestive issues. Hard cheeses, such as Swiss, Parmesan, and cheddar, are generally lower in lactose and may be easier to digest for those with lactose intolerance. Soft cheeses, like cream cheese and Brie, tend to have higher lactose content and may be more likely to cause digestive issues for those sensitive to lactose.
It is important to note that the storage and handling of cheese can also affect its shelf life. Properly wrapping and storing cheese can help extend its freshness. Additionally, leaving cheese out at room temperature for too long can increase the risk of spoilage, with soft cheeses being more susceptible.
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Cheese can be part of a healthy diet if consumed in moderation
Cheese is a whole food, generally considered healthy and nutritious. It is a good source of protein, calcium, vitamins, and other nutrients. However, it can also be high in sodium and saturated fat. Therefore, cheese can be a part of a healthy diet if consumed in moderation.
Cheese is a rich source of calcium, which is essential for bone development and maintaining healthy bones. Studies have indicated that consuming cheese with higher calcium content may protect against obesity, high blood pressure, and type 2 diabetes. Most cheeses are rich in calcium, and hard cheeses like Cheddar, Parmesan, and Swiss tend to have more calcium than soft cheeses like Brie. For instance, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, contributing to almost one-third of the daily calcium requirements for adults between 19 and 50 years old.
In addition to calcium, cheese provides other essential nutrients. It is a good source of protein, which is necessary for building and maintaining lean muscle mass and stabilizing blood sugar levels. Cheese also contains vitamins A, K, D, and B12, as well as minerals like zinc, phosphorus, and riboflavin. These vitamins and minerals contribute to overall health and well-being.
Some studies suggest that fermented dairy products, including cheese, have positive effects on cardiovascular health. One particular study found that consuming full-fat cheese led to a reduction in total cholesterol and "bad" LDL cholesterol, bringing them into a healthy range. Additionally, individuals who regularly consumed dairy had a reduced risk of cardiovascular disease. However, it is important to note that these studies recommend moderate intake, and the guidelines suggest a maximum of three servings of cheese per week.
While cheese can be a part of a healthy diet, it is important to consider individual health needs and conditions. For example, those with lactose intolerance may need to limit their cheese consumption or opt for low-lactose options, such as hard cheeses or goat milk cheese. Similarly, individuals with heart disease may need to choose part-skim or lower-fat cheese options.
In conclusion, cheese can be a nutritious and tasty addition to a balanced diet when consumed in moderation. It provides essential nutrients like calcium, protein, and vitamins, and may offer health benefits such as improved bone health and reduced cardiovascular risk. However, it is important to be mindful of the sodium and saturated fat content and to choose cheese varieties that align with individual health considerations.
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Frequently asked questions
Cheese is a whole food and, in general, is a healthy and delicious source of many nutrients. It is a great source of calcium, protein, vitamins A, B12, and K, and zinc. However, cheese can be high in sodium and saturated fat, so it should be eaten in moderation.
The recommended daily allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. One slice of cheese has around 150 to 300 milligrams of calcium, and most people need about 700 to 1,200 milligrams of calcium daily. According to one study, the recommended amount of dairy per day is 200 grams, which is about three servings of cheese per week.
Yes, cheese can go bad. An unopened package of cheese can last in the refrigerator for quite some time, especially if it's vacuum-sealed. Once opened, soft cheeses like Brie and cottage cheese will last about a week, while hard cheeses can last up to a month.
If your cheese has mould on it, you can try to salvage it depending on the type of cheese and the mould. Fresh soft cheeses like ricotta, mascarpone, and chèvre should be discarded. Soft cheeses like Brie should have about a quarter inch cut away from any surface with mould. Harder, aged cheeses like Cheddar or Parmesan can have the mould scraped away. Black or grey mould is less desirable, and you should cut away more of the cheese to be safe. If the mouldy cheese smells of ammonia or is both mouldy and wet, it should be discarded.
