Patrick Oconnell
Cheddar cheese is a hard cheese that is one of the most popular cheeses in the world. It is a good source of calcium and protein, but it also contains salt and saturated fat. While industrial trans fat increases the risk of heart disease, some sources suggest that the natural trans fat in cheese does not have the same effect. However, the evidence is mixed on whether cheese is part of a healthy diet, and it is important to watch your portion sizes and opt for low-fat or reduced-fat versions if you are concerned about your health.
| Characteristics | Values |
|---|---|
| Trans fat in cheddar cheese | May contain some naturally occurring trans fats but frying, cooking or heating the food may not produce the right conditions to make 'extra' trans fats |
| Cheddar cheese consumption | One third of Australians consume cheddar cheese |
| Recommended intake | 40g (about the size of a matchbox) |
| Nutrition | High in protein, calcium, vitamin B12, fat, and salt |
| Health benefits | Good source of beneficial nutrients for omnivores and vegetarians, such as calcium, and contains vitamins and minerals |
| Health risks | High consumption may lead to high LDL cholesterol, high blood pressure, and heart disease |
| Substitutes | Low-fat or fat-free cheese, cottage cheese, ricotta, mozzarella, feta, vegan cheese |
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What You'll Learn
Cheddar cheese is high in protein and calcium
Cheddar cheese is a popular variety of cheese, but is it healthy? Cheddar cheese is high in protein and calcium, which are essential nutrients for the body. A 30-gram portion of cheddar provides over 25% of an adult's daily calcium requirement. Calcium is necessary for maintaining healthy bones and teeth. It also plays a role in muscle function and blood clotting.
Protein, which is also abundant in cheddar cheese, is crucial for muscle repair and growth. It also helps to keep us feeling full and satisfied after meals. Cheddar cheese is a good source of protein, with around 24% of its calories coming from protein.
However, it is important to note that cheddar cheese also contains high levels of saturated fat and salt. A generous handful of grated cheddar, weighing about 50 grams, can add over 230 calories to a meal, with more than 10% of the daily requirement of calories coming from fat. While cheese can be part of a healthy diet, it is important to consume it in moderation and to be aware of its nutritional content.
To reduce the intake of saturated fat and salt, one can opt for reduced-fat cheddar cheese or other low-fat cheese varieties. These options can help lower the overall kilojoule intake while still providing the benefits of protein and calcium. Additionally, it is recommended to stick to the guidelines of consuming three servings of dairy per day, including cheese, to maintain a balanced diet.
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It is also a source of vitamins and minerals
Cheddar cheese is a good source of vitamins and minerals. It is rich in proteins and fat, which provide important building blocks (amino acids and fatty acids) for the body. Cheddar is also a great source of vitamins A, B2, and B12, calcium, phosphorus, selenium, and zinc.
Cheddar cheese is made from cow's milk and is a pale-yellow, medium-hard cheese. It is the most popular type of cheese in the world, with a very long history. The earliest records of cheddar cheese go back to the 12th century, with the first reference to it coming in 1170 in a pipe roll (a traditional English financial record) showing King Henry II purchasing 4,640 kg of the cheese.
Cheddar cheese is a good source of dietary protein and is much healthier than refined carbohydrates. It is also a good source of calcium, which is important for maintaining good health. In addition, cheddar cheese contains many minerals in high amounts, such as phosphorus, selenium, and zinc.
While all sources of fat have been unfairly demonized in the past, it is now understood that whether fat is 'good' or 'bad' depends on the type, dose, and specific food. For example, the saturated fat in cheese is controversial due to its potential role in the development of heart disease. However, the consensus from large studies is that cheese is neutral, meaning it neither has a positive nor negative effect on heart health.
It is worth noting that frying, cooking, or heating cheese is not believed to produce conditions that would create 'extra' trans fats. Lower-fat varieties of cheese are available for those looking to reduce their total fat intake.
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Cheddar is one of the most popular cheeses
Cheddar is also one of the highest-cholesterol cheeses, with 23% of the average American's daily intake of saturated fats coming from cheese. Eating too much cholesterol or saturated fat increases the risk of high LDL cholesterol, high blood pressure, and heart disease. However, this only becomes a concern when consumed in large quantities. A healthy, well-balanced diet can include cheese, but it is important to be mindful of portion sizes and choose low-fat options when possible.
Reduced-fat cheddar cheese can be used in cooking and baking, although it may take longer to melt. It is recommended to grate it finely and melt it over low heat. Lower-fat varieties of milk and milk products reduce the amount of total fat and saturated fat consumed.
Cheddar cheese is also a good choice for maintaining healthy blood sugar levels, as it is low in carbohydrates and sugar relative to its fiber, protein, and fat content. A 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements.
In summary, while cheddar is one of the most popular cheeses, it is important to consume it in moderation as part of a balanced diet. It offers nutritional benefits, such as calcium and protein, but its high salt and saturated fat content can be detrimental to health when consumed in excess.
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It is high in cholesterol and saturated fat
Cheddar cheese is a popular variety of cheese, but it is also among the highest in cholesterol and saturated fat. While cheese can be a part of a healthy, well-balanced diet, it is important to pay attention to the type of cheese and the amount consumed.
Cheddar cheese is a hard cheese, and hard cheeses tend to have higher cholesterol and saturated fat content. A 30g portion of cheddar provides seven per cent of an adult's daily calories, and the same amount can contain more salt than a packet of crisps. A generous handful of cheddar, which could weigh around 50g, adds 230kcal, more than 10% of the daily requirement.
The high cholesterol and saturated fat content in cheddar cheese can have health implications. Eating too much cholesterol or saturated fat increases the risk of high LDL cholesterol, high blood pressure, and heart disease. Therefore, it is recommended to limit the consumption of high-fat cheeses, especially for those with high cholesterol or blood pressure.
However, cheese is also a good source of beneficial nutrients. It is rich in protein, calcium, and vitamins, providing important building blocks for the body. It is also a fermented food, contributing to healthy microbiomes. The Australian Guide to Healthy Eating recommends two to three serves of dairy foods per day, with one serve being about 40g of hard cheese.
To maintain a balanced diet, it is advisable to consume cheddar cheese in moderation and opt for low-fat or reduced-fat varieties when possible. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, or reduced-fat versions, provide less saturated fat. Additionally, vegan cheese substitutes made from plant products, such as soy, lack the saturated fats found in full-fat dairy products.
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There are no studies showing cheese consumption is linked to heart disease
Cheese is a rich source of protein, calcium, and vitamins, which are essential for maintaining good health. While it is high in saturated fat, there are no studies that link cheese consumption to heart disease.
Cheese has been a part of the human diet for thousands of years. It is a good source of beneficial nutrients for omnivores and vegetarians alike. One-third of Australians consume cheese, mostly hard cheeses like cheddar. Cheddar cheese is also one of the most popular cheeses in the United States, along with American cheese.
While cheese is high in saturated fat, it is important to note that not all saturated fats are equal. Industrial trans fats, which are found in processed foods, are known to increase the risk of heart disease. However, cheeses and other dairy products may contain some naturally occurring trans fats, which are not believed to have the same negative impact on health.
The consensus from large studies is that cheese is neutral, meaning it neither has a positive nor negative effect on health. This is good news for cheese lovers, as it suggests that cheese can be enjoyed in moderation as part of a healthy, well-balanced diet.
However, it is important to pay attention to portion sizes and choose lower-fat options when possible. A serving of cheese is about 40 grams, which is about the size of a matchbox. This amount provides about 500-650 kilojoules and can be a significant source of calories, with a 30-gram portion contributing seven percent of daily calories. Additionally, some cheeses, like cheddar, can be high in salt, so it is important to consider sodium intake as well.
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Frequently asked questions
Yes, cheddar cheese contains trans fat, but it is naturally occurring.
Trans fat is a type of fat that is known to increase the risk of heart disease.
The amount of trans fat in cheddar cheese can vary depending on the specific type of cheddar cheese and its fat content.
According to experts, cheese can be a part of a healthy diet when consumed in moderation. It is recommended to choose low-fat or reduced-fat varieties and watch your portion sizes.
Yes, there are several low-fat or fat-free cheeses available that have lower saturated fat and cholesterol content, such as cottage cheese, ricotta cheese, mozzarella, and feta.
