Randy Chandler
Meat and cheese are two foods that are often associated with negative health impacts when consumed in large quantities. Meat, especially red and processed meat, has been linked to an increased risk of heart disease, diabetes, and cancer. Cheese, on the other hand, is known for its high-fat content, which has led to concerns about its impact on cardiovascular health. However, both meat and cheese can be part of a healthy diet when consumed in moderation and with awareness of their potential risks. For meat, this may mean opting for leaner cuts or plant-based alternatives, while for cheese, choosing lower-fat varieties and considering grass-fed options can be beneficial. While some studies suggest that the combination of meat and cheese may elevate health risks, the key factor is the overall balance of one's diet and the quantities consumed.
| Characteristics | Values |
|---|---|
| High consumption of meat and cheese | Increases the risk of heart disease, diabetes, and colon cancer |
| High consumption of meat and cheese | Increases the risk of fatal prostate and ovarian cancers |
| High consumption of meat and cheese | Increases the risk of early death in middle-aged adults |
| High consumption of meat and cheese | Increases the risk of mortality from cancer |
| Meat and cheese | Are a source of many important nutrients |
| Meat and cheese | Are high in saturated fat |
| Meat and cheese | Are high in calories |
| Meat and cheese | Are high in salt |
| Meat and cheese | Are low in fiber |
| Meat and cheese | Contain lactose |
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What You'll Learn
- Meat and cheese may increase the risk of early death in middle-aged adults
- Meat and cheese are high in saturated fat, which increases cholesterol levels
- Meat and cheese are high in calories
- Meat and cheese contain lactose, which can cause digestive issues for some
- Meat and cheese have a high salt content
Meat and cheese may increase the risk of early death in middle-aged adults
A diet high in red meat and processed meat increases the risk of heart disease, diabetes, and colon cancer. High consumption of dairy products, including cheese, increases the risk of fatal prostate and ovarian cancers. When eaten together, meat and cheese's high saturated fat content may increase the risk of developing these diseases. Saturated fats increase cholesterol levels, which in turn increases the risk of heart attack and stroke.
A study of 6,318 people in the US between 50 and 65 years old with diets high in animal protein showed that they were 74% more likely to die earlier than those who consumed less animal protein or non-animal protein. The risk of dying from cancer was four times higher, and the risk of dying of diabetes was several times higher. Researchers said that the mortality risk rate is comparable to smoking.
However, eating proteins from plants such as beans and nuts seemed to help reverse the adverse effects of a high-protein diet. The growth hormone IGF-I, which is stimulated by protein, helps our bodies grow but has also been linked to cancer susceptibility. Levels of IGF-I plummet after age 65, which can lead to frailty and muscle loss. While a high-protein diet during middle age is very harmful, it is protective for older adults. People older than 65 who ate a moderate- or high-protein diet were less susceptible to disease.
Cheese is a whole food, and whole foods are generally good for you, as long as you don't eat too much of one thing. Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids than conventional dairy. Omega-3 fats are important for heart and metabolic health. Some studies indicate that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes.
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Meat and cheese are high in saturated fat, which increases cholesterol levels
Meat and cheese are widely enjoyed, with cheese being used in many dishes, from sandwiches to pizzas. Meat and cheese are rich sources of protein, calcium, fat, and other nutrients. However, they are also high in saturated fat, which has been linked to increased cholesterol levels and associated health risks.
Saturated fats are solid at room temperature and can increase cholesterol levels, leading to a higher risk of heart attacks and strokes. The American Heart Association recommends that saturated fats constitute no more than 7% of total daily calories. In a 2,000-calorie diet, this translates to limiting saturated fat intake to no more than 16 grams per day.
Meat and cheese are significant contributors to saturated fat intake. For example, one ounce of cheddar cheese contains 9.4 grams of saturated fat, while other varieties, such as Swiss and Parmesan, contain slightly less, around 7 grams. In comparison, two ounces of packaged sliced roast beef have 1 gram of saturated fat, while the same amount of beef from a Sunday roast can have up to 3 grams.
The combination of meat and cheese in dishes further increases the saturated fat content. Substituting cheeses with lower fat options can help reduce the overall saturated fat intake. For instance, in a meat lasagna, using more ricotta and Parmesan cheese, which are lower in saturated fat, and less mozzarella can make the dish healthier. Similarly, choosing extra-lean ham for a ham and cheese sandwich can lower the saturated fat content.
While meat and cheese offer nutritional benefits, excessive consumption, especially when combined, can lead to elevated saturated fat intake. Therefore, it is essential to be mindful of the amount and type of meat and cheese included in one's diet to maintain a healthy balance and avoid potential health risks associated with high saturated fat consumption.
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Meat and cheese are high in calories
Meat and cheese are calorie-dense foods, with cheese providing about 100 calories per ounce. The saturated fat content of cheese varies, with cheddar cheese containing 9.4 grams of saturated fat per ounce, while Swiss and Parmesan have 7 grams per ounce. Ricotta made from skim milk has substantially less, with only 2 grams of saturated fat per ounce.
Beef, another calorie-dense food, has 1 gram of saturated fat per 2 ounces of packaged sliced roast beef. The same amount of beef cut from a roast, trimmed to 1/8 inch fat, has about 3 grams of saturated fat. In comparison, grilled chicken has only 0.5 grams of saturated fat per 2 ounces.
The combination of meat and cheese in dishes like lasagna or sandwiches can result in a high-calorie meal. For example, a ham and cheese sandwich combines two calorie-dense foods. While ham is generally high in saturated fat, choosing extra-lean ham can reduce the overall calorie and fat content of the meal.
The high-calorie content of meat and cheese can contribute to weight gain if consumed in excess. However, it's important to note that both meat and cheese offer nutritional benefits as well, including protein, calcium, and other vitamins and minerals.
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Meat and cheese contain lactose, which can cause digestive issues for some
Meat and cheese are both calorie-dense foods, with cheese containing about 100 calories per ounce. They are also high in saturated fats, which increase cholesterol levels, in turn increasing the risk of heart attacks and strokes. Therefore, a diet high in red meat and processed meat increases the risk of heart disease, diabetes, and colon cancer. High consumption of cheese and other dairy products also elevates the risk of fatal prostate and ovarian cancers.
Cheese is a whole food and is generally considered healthy, provided one does not consume too much of it. It is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. Some studies have also indicated that eating cheese with higher calcium may protect against obesity, high blood pressure, and type 2 diabetes. Additionally, cheese and other dairy products could protect teeth from cavities.
The saturated fat content of cheese varies widely. For example, one ounce of cheddar cheese has 9.4 grams of saturated fat, while Swiss and Parmesan have 7 grams. Ricotta, made from skim milk, has only 2 grams of saturated fat in one ounce. Substituting cheeses that are lower in saturated fat when cooking dishes that mix meat and cheese is a healthier option. For instance, using more ricotta and Parmesan and less mozzarella in a meat lasagna reduces the overall saturated fat content of the dish.
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Meat and cheese have a high salt content
Meat and cheese are often considered unhealthy due to their high saturated fat content. However, another concern is their high salt content. Cheese is usually loaded with sodium, which can be detrimental to people with high blood pressure. Meat products, especially processed meats, also tend to be high in salt, which can further elevate blood pressure.
The high salt content in meat and cheese can be a significant health concern, especially for individuals with hypertension or high blood pressure. Sodium intake is directly linked to blood pressure regulation, and excessive salt consumption can lead to increased water retention and elevated blood pressure. This, in turn, puts additional strain on the heart and increases the risk of cardiovascular disease and other heart-related issues.
While the exact amount of sodium in meat and cheese can vary depending on the type and brand, it is generally agreed that these foods tend to be high in salt. For example, processed meats like bacon, sausage, and deli meats often contain significant amounts of added sodium as preservatives. Similarly, cheeses, especially harder varieties like cheddar or parmesan, can be high in salt, which is used in the cheesemaking process.
The negative health impacts of high salt consumption are well-documented. In addition to raising blood pressure, excessive salt intake can also lead to water retention, bloating, and an increased risk of stroke or heart attack. For these reasons, it is generally recommended that individuals with hypertension or high blood pressure limit their intake of salty foods, including meat and cheese.
However, it is important to note that not all meat and cheese products have the same salt content, and some options are lower in sodium than others. For example, fresh meats without added preservatives or seasonings will generally have lower salt levels. Similarly, certain types of cheese, like fresh mozzarella or ricotta, tend to have less sodium than aged or harder varieties. Choosing lower-sodium options or opting for fresh, unprocessed meats and cheeses can help mitigate the negative effects of high salt consumption.
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Frequently asked questions
Meat and cheese are not unhealthy until consumed in disproportionate amounts. Eating a diet high in red meat and processed meat increases the risk of heart disease, diabetes, and colon cancer. High consumption of cheese and other dairy products elevates the risk of fatal prostate and ovarian cancers. However, cheese is a great source of calcium, fat, and protein, and also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin.
When eaten together, the high saturated fat content in meat and cheese may increase the risk of heart disease, cancer, and diabetes. However, this risk can be mitigated by choosing meats and cheeses that are lower in saturated fat.
It is hard to say which is worse for your health as it depends on the type of meat and cheese consumed, the amount consumed, and your overall health. Some sources claim that cheese contains more fat in comparison to meat, while others claim that the Standard American Diet, which includes meat and dairy products, leads to cancer and stomach disorders.
Meat is a source of protein, while cheese is a source of calcium, fat, and protein. Cheese also contains probiotics, which can have positive effects on gut health. Additionally, grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health.
