Andy Montoya
Cheese is a nutrient-dense food that provides protein, fats, and minerals. It is a good source of protein and calcium, and can be a nutritious addition to a healthy, balanced diet. However, it is also high in saturated fat and salt, which means that consuming too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Thus, while cheese can be a good source of protein, it is best consumed in moderation as part of a balanced diet that includes other sources of protein and calcium such as low-fat yoghurt, tinned fish, tofu, lentils, and beans.
| Characteristics | Values |
|---|---|
| Protein Source | Yes, cheese is a good source of protein. |
| Other Nutrients | Calcium, phosphorus, potassium, vitamin B12, vitamin K2, vitamin D, magnesium, iron, probiotics, fatty acids |
| Health Benefits | May reduce risk of cardiovascular disease, obesity, high blood pressure, type 2 diabetes, osteoporosis, heart disease |
| Concerns | High in calories, fat, sodium, salt, cholesterol, saturated fat, trans fats |
| Recommendations | Enjoy in moderation, opt for low-fat or reduced-fat varieties, avoid high-fat/refined starch pairings |
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What You'll Learn
- Cheese is a good source of protein, calcium, and other nutrients
- It is high in saturated fat, which can increase the risk of stroke and heart attack
- Full-fat cheese is associated with greater long-term weight gain
- Cheese is a good source of calcium, but other dairy products are lower in fat and salt
- Cheese can be part of a healthy diet when consumed in moderation
Cheese is a good source of protein, calcium, and other nutrients
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of calcium, with a 30g portion of cheddar providing over 25% of an adult's daily requirements. Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses. For example, a 1-ounce serving of cheddar cheese contains about 180 mg of calcium, while a 1-ounce serving of brie has 52 mg. Calcium is well-known for its role in bone development and maintaining healthy bones, and it also plays a role in blood circulation and muscle and nerve functions. Eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes.
Cheese is also a source of vitamin K2, which is important for heart and bone health. Vitamin K helps prevent calcium from accumulating in the walls of arteries and veins, reducing the risk of blockages and heart disease. In addition, cheese contains a small amount of vitamin D, which helps the body absorb calcium from food.
Cheese offers beneficial bacteria from fermentation, and certain types of cheese may also contain probiotics, which support gut health. These probiotics may help maintain the acid-base balance, absorb calcium, iron, and magnesium, and maintain the overall structure and function of the gut.
Cheese is also a source of protein, with an ounce of hard cheese containing about 8 grams of protein, while a half-cup of soft cheese like cottage cheese has about 14 grams. The protein in ricotta cheese, for example, is mostly whey, a milk protein that contains all the essential amino acids that humans need to get from food. Whey is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
While cheese can be a good source of protein, calcium, and other nutrients, it is also high in calories, saturated fat, and sodium. It is recommended to consume cheese in moderation as part of a balanced diet, along with other sources of calcium and protein such as low-fat yogurt, tinned fish, tofu, lentils, and beans.
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It is high in saturated fat, which can increase the risk of stroke and heart attack
Cheese is a nutrient-dense food, offering protein, fats, and minerals. It is also a good source of calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily requirements. However, cheese is also high in saturated fat, which can increase the risk of stroke and heart attack.
Saturated fat is recommended to be consumed in limited quantities. While the research is not definitive, the general consensus is that high saturated fat intake is linked to an increased risk of cardiovascular issues. This means that regularly consuming cheese as your primary protein source may not be the healthiest option, especially if you already have a high-fat diet.
The amount of saturated fat in cheese varies depending on the type. For example, a half-cup of soft cheese like cottage cheese has about 3 grams of saturated fat, while an ounce of hard cheese, such as cheddar, contains around 6 grams. Lower-fat cheeses, such as mozzarella, feta, and reduced-fat varieties, will provide less saturated fat.
It's important to note that cheese also contains other beneficial nutrients, including calcium, vitamin K2, and probiotics. Some studies suggest that consuming full-fat cheese can lead to a reduction in total cholesterol and "bad" LDL cholesterol, which may lower the risk of cardiovascular disease. Additionally, the probiotics in cheese may support gut health and overall health.
Overall, while cheese can be a good source of protein, its high saturated fat content may be a cause for concern. It is generally recommended to consume cheese in moderation and to be mindful of the other sources of saturated fat in your diet.
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Full-fat cheese is associated with greater long-term weight gain
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is also a good source of calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily requirements. Other cheeses, such as mozzarella, blue cheese, and feta, can also provide protein and other important nutrients. In addition, cheddar is a source of vitamin K2, which is important for heart and bone health.
However, cheese is often associated with weight gain due to its high-fat content. A study found that full-fat cheese was associated with greater long-term weight gain, while low-fat cheese was associated with less weight gain. The study also found that an increasing intake of cheese over time was linked to weight gain, especially when consumed with high glycemic load foods like white bread, white rice, or sugars. Therefore, it is recommended to consume cheese in moderation and opt for lower-fat varieties when possible.
It is important to note that the amount of recommended servings of dairy can vary depending on age and energy expenditure. For example, the USDA's MyPlate recommends three servings from the dairy group for individuals consuming 2,000 calories daily. One serving of cheese can range from 1.5 ounces of hard cheese to 2 ounces of Queso fresco.
While cheese may contribute to weight gain, it also has potential health benefits when consumed in moderation. Some studies have shown that consuming dairy products like cheese can reduce total cholesterol and "bad" LDL cholesterol, lowering the risk of cardiovascular disease. Additionally, certain types of cheese may provide probiotics and nutrients that promote gut health, aid weight loss, improve bone health, and reduce the risk of heart disease.
In conclusion, while full-fat cheese may be associated with greater long-term weight gain, it can still be enjoyed as part of a balanced diet in moderation. Individuals should be mindful of their overall calorie intake and the types of foods consumed with cheese to maintain a healthy weight and reap the potential health benefits of this nutrient-dense food.
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Cheese is a good source of calcium, but other dairy products are lower in fat and salt
Cheese is a nutrient-dense food, offering protein, fats, calcium, phosphorus, potassium, vitamin B12, vitamin K2, and vitamin D. Most cheeses are rich in calcium, with hard cheeses like Cheddar containing more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, contributing to an adult's daily requirements.
However, cheese is also high in fat, sodium, and calories. A 30g portion of cheese provides seven per cent of an adult's daily calories, and some cheeses contain more salt than a packet of crisps. For instance, a generous handful of grated cheddar can easily weigh 50g, adding over 10 per cent of an adult's daily calorie requirement.
While cheese can be a good source of calcium, other dairy products such as yoghurt and milk provide similar benefits for bone health while being lower in fat and salt. Lower-fat dairy products like semi-skimmed milk contain less vitamin D than full-fat cheese, but eggs, oily fish, and fortified cereals are better sources of this vitamin anyway. Additionally, yoghurt offers probiotics, or good bacteria, that support gut health.
To moderate cheese intake, it is recommended to keep portions small and weigh them. Lower-fat cheeses like mozzarella, feta, cottage cheese, and reduced-fat cheeses provide less saturated fat. Goat's cheese is another alternative, as it is lower in lactose and may be easier to digest for those with lactose intolerance.
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Cheese can be part of a healthy diet when consumed in moderation
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of calcium, which is essential for bone development and maintaining healthy bones, as well as playing a role in blood circulation and muscle and nerve functions. In addition, cheese contains vitamin K2, which is important for heart and bone health as it prevents calcium from accumulating in the walls of arteries and veins.
Cheese also contains probiotics, the good bacteria that keep the gut healthy and contribute to overall health. These probiotics may support maintaining the acid-base balance, absorbing calcium, iron, and magnesium, and maintaining the overall structure and function of the gut. Furthermore, cheese is a source of vitamin B12, which offers additional health benefits.
However, cheese is also high in saturated fat, sodium, and calories. A 30g portion of cheese provides seven per cent of your daily calories, and some types of cheese are saltier than seawater. Therefore, it is important to consume cheese in moderation.
According to the USDA, one serving of cheese is equivalent to 1.5 ounces of hard cheese, 1/3 cup shredded cheese, 1 ounce of processed cheese, 1/2 cup ricotta cheese, 2 cups cottage cheese, or 2 ounces of Queso fresco. For those who are not allergic to milk protein, enjoying cheese every day in these moderate amounts is probably fine and may offer potential health benefits.
In fact, one study found that those who ate full-fat cheese experienced a reduction in total cholesterol and LDL "bad" cholesterol, bringing their numbers into a healthy range. However, it is important to note that an increasing intake of cheese over time was associated with weight gain, especially when consumed with high glycemic load foods such as white bread, white rice, or sugars. Therefore, cheese can be part of a healthy diet when consumed in moderation, and it is important to be mindful of the other foods eaten with cheese for overall health.
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Frequently asked questions
Yes, cheese is a great source of protein, containing all the essential amino acids that humans need.
Cheese is high in calories, sodium and saturated fat, so while it is a good source of protein, it should be eaten in moderation as part of a balanced diet.
Cheese is a good source of calcium, vitamin D, vitamin K2 and beneficial bacteria from fermentation. It may also promote gut health, aid weight loss, improve bone health and decrease your risk of heart disease.
Lower-fat cheeses such as mozzarella, feta, cottage cheese, ricotta and goat's cheese are healthier options as they provide less saturated fat.
