Andy Montoya
Cheese is a whole food that is widely enjoyed and offers a number of health benefits. However, it often gets a bad reputation for its high-fat content. White cheese, specifically, comes in many varieties, including mozzarella, feta, and white cheddar. While white cheddar is a great source of vitamin A, feta is a good source of calcium, and mozzarella is lower in sodium and calories than most other cheeses. Despite the health benefits of white cheese, it is important to remember that cheese can be high in calories, sodium, and saturated fat, so it should be consumed in moderation.
Is white cheese bad for you?
| Characteristics | Values |
|---|---|
| High in calcium | Yes |
| High in fat | Yes, but contains CLA, a healthy fat that may help prevent obesity and heart disease |
| High in salt | Yes |
| High in calories | Yes |
| High in saturated fat | Yes, but not all saturated fats lead to a heightened risk of heart disease |
| High in protein | Yes |
| Good source of vitamin A | Yes |
| Good source of vitamin D | Yes |
| Good source of vitamin B12 | Yes |
| Contains zinc | Yes |
| Contains phosphorus | Yes |
| Contains riboflavin | Yes |
| May contain gluten | Yes |
| May be contaminated with listeria | Yes, if made with unpasteurized or "raw" milk |
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What You'll Learn
- White cheese is a great source of calcium, which is essential for bone health
- Some white cheeses, like mozzarella, are lower in sodium and calories than other cheeses
- White cheese can be high in saturated fat, which may increase the risk of cardiovascular disease
- White cheese contains probiotics, which may improve gut health and boost immunity
- White cheese is a good source of protein, which helps with muscle growth and repair
White cheese is a great source of calcium, which is essential for bone health
White cheese, such as mozzarella, feta, and white cheddar, is a great source of calcium, which is essential for bone health. Calcium is well-known for its role in bone development and maintaining healthy bones, and it also plays a part in blood circulation and muscle and nerve functions. A serving of white cheddar cheese can provide about 20% of your recommended calcium intake, while a 1-ounce (28-gram) serving of full-fat mozzarella provides almost one-third of your daily calcium needs. Similarly, a 30-gram portion of cheddar provides over a quarter of an adult's daily calcium requirements.
The calcium in white cheese helps to increase bone density and prevent osteoporosis by strengthening bones. This is especially beneficial for those who want to avoid consuming other dairy products like milk or yogurt, as white cheese can provide a good alternative source of calcium. In addition to calcium, white cheese also contains vitamin D, which helps the body absorb calcium from food.
While white cheese offers these benefits, it is important to consider that it is also a source of saturated fat and salt, which can have negative health impacts if consumed in excess. High intakes of sodium can negatively affect heart health, and saturated fats have been linked to an elevated risk of heart disease. Therefore, it is recommended to enjoy white cheese in moderation as part of a balanced diet.
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Some white cheeses, like mozzarella, are lower in sodium and calories than other cheeses
Cheese is often criticized for its high fat, salt, and calorie content. However, some white cheeses, like mozzarella, are lower in sodium and calories than other cheeses. Mozzarella, a soft white cheese with high moisture content, originated in Italy and is usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses, with a 1-ounce (28-gram) serving of full-fat mozzarella providing a modest calorie intake.
Mozzarella also contains bacteria that act as probiotics, including Lactobacillus casei and Lactobacillus fermentum strains. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One study found that drinking fermented dairy containing Lactobacillus fermentum reduced the duration of respiratory infections in older adults. This suggests that mozzarella, as a dairy product containing this probiotic, may strengthen the immune system and improve the body's response to infections.
White cheddar cheese is another example of a white cheese with potential health benefits. It is a good source of vitamin A, providing at least six percent of the essential nutrient in a 1-ounce (28-gram) serving. Vitamin A helps maintain strong eyesight and supports healthy skin, hair, and nails. It also boosts immune function and aids in wound healing. White cheddar is a lower-calorie option, with approximately 114 calories per ounce, comparable to the calorie content of low-fat plain yogurt. This makes it a suitable choice for those watching their weight who still want a good source of protein and calcium.
While some white cheeses offer these potential benefits, it is important to remember that cheese should be consumed in moderation as part of a balanced diet. Cheese is generally high in fat, including saturated fat, and sodium, which can negatively impact heart health and blood pressure. Additionally, it is low in fiber and contains lactose, which can be an issue for lactose-intolerant individuals.
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White cheese can be high in saturated fat, which may increase the risk of cardiovascular disease
White cheese, like other types of cheese, can be high in saturated fat. While saturated fats have been linked to an elevated risk of heart disease, this finding is nuanced. Different types of saturated fats have varying effects, and not all saturated fats, including those found in cheese, necessarily increase the risk of heart disease. For example, one study found that consuming full-fat cheese reduced total cholesterol and LDL "bad" cholesterol, bringing these numbers into a healthy range.
Additionally, some cheeses, such as blue cheese, Brie, and Cheddar, contain small amounts of conjugated linoleic acid (CLA), a healthy fat. CLA may help prevent obesity and heart disease and reduce inflammation. For instance, a Danish study from 2015 found that children with an above-average dairy intake were more likely to be cavity-free after three years than those with a below-average intake.
However, it is important to note that high-fat diets, in general, can contribute to an increased risk of cardiovascular disease (CVD). Therefore, if you have high cholesterol or blood pressure, it is advisable to consume high-fat cheeses sparingly. A registered dietitian can provide guidance on including cheese in your diet in a healthy manner.
White cheddar cheese, specifically, is a low-fat variety, making it a good option for those concerned about their fat intake. It is also a good source of calcium, contributing to increased bone density and reduced risk of osteoporosis. Calcium also helps to strengthen tooth enamel and prevent cavities.
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White cheese contains probiotics, which may improve gut health and boost immunity
White cheese, such as mozzarella, feta, and white cheddar, has several health benefits, although it is often criticized for its high-fat content. White cheese contains probiotics, which have been linked to improved gut health and a stronger immune system.
Mozzarella, a soft white cheese, contains bacteria that act as probiotics, including Lactobacillus casei and Lactobacillus fermentum. These probiotics have been found to improve gut health and regularity, promote immunity, and decrease inflammation. One study found that drinking fermented dairy containing Lactobacillus fermentum reduced the duration of respiratory infections in older adults, suggesting that dairy products containing this probiotic, such as mozzarella, may boost immunity.
White cheddar cheese is also a good source of Vitamin A, which supports immune function, as well as healthy skin, hair, and nails. Additionally, white cheddar contains calcium, which helps to strengthen bones and prevent osteoporosis. The calcium in white cheddar also contributes to healthier teeth by hardening tooth enamel and reducing the risk of cavities.
While white cheese offers these potential health benefits, it is important to consider its nutritional content. White cheese is high in fat, including saturated fat, which some experts advise limiting in one's diet. It is also usually high in sodium, which can negatively impact heart health, especially for those with high blood pressure. However, some varieties of white cheese, such as mozzarella and feta, are lower in sodium than other types of cheese.
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White cheese is a good source of protein, which helps with muscle growth and repair
White cheese, such as feta, mozzarella, and ricotta, is often a good source of protein, which is essential for muscle growth and repair. While cheese is often maligned for its high-fat content, it can be beneficial for muscle health when consumed in moderation.
Protein ingestion is known to increase muscle protein synthesis rates, and cheese is a whole food that is protein-dense, with 58% of its energy content coming from protein. In a study involving 20 healthy males aged 18-35, participants ingested 30 grams of protein from cheese or milk protein concentrate after a single-legged resistance workout. The results showed that muscle protein synthesis rates increased following both cheese and milk protein ingestion, with no significant difference between the two groups.
Cheese is a nutrient-dense whole food commonly consumed as part of the Western diet. It is produced from dairy milk through a process involving fermentation, coagulation, drying, and ripening. As most whey is removed from milk during coagulation, cheese primarily contains the casein fraction of milk protein.
The protein in ricotta cheese, for example, is mostly whey, a milk protein that contains all the essential amino acids necessary for humans. Whey is easily absorbed and may promote muscle growth, lower blood pressure, and reduce high cholesterol levels. Similarly, mozzarella contains bacteria that act as probiotics, which may improve gut health, promote immunity, and decrease inflammation.
In conclusion, white cheese is a good source of protein, which is beneficial for muscle growth and repair. While cheese should be consumed in moderation due to its high-fat content, it can be a nutritious addition to a balanced diet, supporting muscle health and overall well-being.
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Frequently asked questions
White cheese, like any other cheese, is a whole food and is generally good for you, as long as you don't eat too much of it.
White cheddar cheese, for example, is a great source of vitamin A, vitamin D, calcium and protein. It is also a low-calorie cheese.
White cheese is high in fat, including saturated fat, and salt. Eating too much could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
The standard portion size in the UK is 30g, which is about 7% of your daily calorie intake.
Yes, there are several other types of cheese that are white, such as mozzarella, feta, ricotta and cottage cheese.
