Frederic Melton
Cheese is a popular dairy product that comes in hundreds of textures and flavours. It is made by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk. While cheese is generally regarded as a nutritious and delicious whole food, some types are healthier than others. This article will explore the different types of healthy cheese cubes available, highlighting their nutritional benefits and providing information on how they can be incorporated into a balanced diet.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese is a good source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. |
| Health Benefits | Cheese has been linked to improved bone health, reduced fracture risk, and enhanced dental health. It may also help reduce the risk of hypertension and protect against heart disease and osteoporosis. |
| Risks and Considerations | Cheese can be high in calories, sodium, and saturated fat. Aged cheeses contain higher levels of tyramine, which may be a concern for individuals taking certain medications. |
| Recommended Consumption | Cheese can be part of a balanced diet when consumed in moderation. A 1-ounce (28-gram) serving is approximately the size of a 1-inch cube. |
| Types of Healthy Cheese | Mozzarella, blue cheese, feta, Parmesan, and cheddar are considered some of the healthiest options due to their nutritional content and potential health benefits. |
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What You'll Learn
Cheese is a good source of calcium, protein, vitamins and minerals
Cheese is a nutrient-dense food, providing protein, fats, vitamins, and minerals. It is a good source of calcium, which is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. The calcium content in cheese varies depending on the type of cheese. For example, one ounce of hard cheese contains about 180 milligrams of calcium, while a half-cup of soft cheese like cottage cheese has about 80 milligrams. Blue cheese is also rich in calcium, providing 11% of the daily recommended amount for an adult in just one slice.
In addition to calcium, cheese is a good source of protein, which is important for muscle and bone health. The protein content in cheese can vary, with one ounce of cheddar cheese offering 6.6 grams of protein. Some cheeses, like Swiss cheese, are particularly good sources of protein and contain beneficial bacteria that have anti-inflammatory and antioxidant properties.
Cheese also contains other vitamins and minerals, such as vitamin B12, which is found in cottage cheese, and phosphorus, which is found in feta cheese. Fermented cheeses like cheddar and parmesan may have additional benefits for bone health, and some types of cheese may contain probiotics, which can improve gut health and protect against disease.
While cheese is a good source of calcium, protein, vitamins, and minerals, it is important to consume it in moderation as it can be high in calories, sodium, and saturated fat. The health benefits of cheese can also depend on how it is eaten. For example, consuming cheese with refined grains or processed meats may negate its health benefits, while replacing red and processed meats with cheese may provide health benefits.
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Cheese may improve dental health and reduce the risk of fractures
Cheese is a good source of calcium, a nutrient essential for healthy teeth and bones. Consuming cheese can help strengthen tooth enamel, reducing the risk of enamel demineralization and protecting teeth from the harmful effects of acidic foods. In addition, the act of chewing cheese stimulates saliva flow, which helps to clear sugar from the mouth and reduce the levels of cariogenic bacteria. The alkaline nature of saliva also helps to neutralize acids formed in plaque, further protecting against dental cavities.
Several studies have found that eating cheese as the last food in a meal can help to reduce caries. The high calcium and phosphorus content in cheese seem to be key factors in its cariostatic mechanism. Moreover, cheese contains a protein called casein, which may also contribute to its anticariogenic properties by concentrating calcium and phosphate in plaque.
Fermented cheeses, such as cheddar and parmesan, have been found to have the most consistent benefits for bone health. This may be due to their high protein, calcium, and vitamin D content. Consuming adequate amounts of calcium and vitamin D is crucial for maintaining bone health and reducing the risk of osteoporosis and fractures. While osteoporosis is more common in women, particularly after menopause, anyone can be at risk. A well-rounded diet, regular exercise, and avoiding risk factors for osteoporosis are essential for maintaining bone health.
It is important to note that not all products labeled as cheese are equally beneficial for dental health. For example, American cheese and pre-packaged cheese dips can wear down tooth enamel. On the other hand, cheeses like Monterey Jack, cheddar, Brie, Camembert, and blue cheese are better for dental health.
In conclusion, cheese, when consumed in moderation, can be a valuable part of a healthy diet. Its nutritional benefits, particularly its calcium content, can contribute to improved dental health and a reduced risk of fractures. However, it is important to be mindful of the potential drawbacks of cheese, such as its high saturated fat and sodium content, especially in processed varieties. Consulting with a registered dietitian can help individuals determine the appropriate types and amounts of cheese to include in their diet to maximize its health benefits.
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Some cheeses contain probiotics and healthy bacteria
Cheese is a good source of calcium and other nutrients, and eating cheese has been linked to higher bone mineral density and lower fracture risk. However, cheese can also be high in calories, sodium, and saturated fat.
Some cheeses contain probiotics, which are healthy bacteria that can improve gut health, lower inflammation, and protect against disease. These include Swiss, Gouda, Edam, Caciocavallo, Emmental, Gruyere, Cottage cheese, Parmesan, Provolone, and some Cheddar Cheese. These cheeses have been aged but not heated or pasteurized, and they contain good bacteria that can contribute to gut and overall health. Probiotics have been shown to have a positive impact on mental health and can aid in digestion, bloating, constipation, and irritable bowel syndrome (IBS).
To receive the benefits of probiotics, it is recommended to purchase raw and unpasteurized cheeses made from raw, unpasteurized cow or goat's milk. The cheese should be aged for a minimum of six months, and the label should indicate that it contains live and active cultures. However, it is important to consume cheese in moderation and be mindful of potential high sodium and saturated fat content, especially for those with allergies or intolerances.
While cheese can provide health benefits, it is always important to consider overall dietary intake and consult with a registered dietitian to determine the best food choices for your individual needs.
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Cheese is high in saturated fat, sodium and calories
Cheese is a beloved food, enjoyed for its rich, creamy flavour and satiating qualities. It is a good source of protein and calcium, which are essential for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. However, it is also high in saturated fat, sodium, and calories.
Saturated fat is a type of fat that is typically found in animal products, such as meat and dairy. While saturated fat is an important part of a balanced diet, consuming too much of it can lead to negative health outcomes. A high intake of saturated fat can increase LDL cholesterol levels, which may, in turn, increase the risk of cardiovascular problems, diabetes, and obesity. According to the 2020-2025 Dietary Guidelines for Americans, it is recommended to limit saturated fat intake to less than 10% of daily total calories. For someone who consumes 2000 calories per day, this translates to a maximum of 13 grams (120 calories) of saturated fat.
Cheese is often high in saturated fat, especially if it is made with whole milk. On average, 23% of an American's daily intake of saturated fat comes from cheese. A single ounce of hard cheese (about the size of your thumb) contains 6 grams of saturated fat. Soft cheeses tend to have slightly less saturated fat, with 4% full-fat cottage cheese containing 3 grams of saturated fat per half-cup.
In addition to being high in saturated fat, cheese is also a significant source of sodium. Most cheeses contain 300-450 mg of sodium per serving, as salt is used to hold moisture and prevent bacterial overgrowth. However, some cheeses, such as goat cheese, whole-milk mozzarella, and Swiss cheese, are lower in sodium, with only 50-100 mg per serving. A diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke.
Finally, cheese is also calorie-dense. An ounce of hard cheese contains about 120 calories, while a half-cup of soft cheese has a similar number of calories. Grating cheese onto a dish can easily add over 200 calories, which is more than 10% of the daily requirement. Therefore, it is important to be mindful of portion sizes when consuming cheese.
In conclusion, while cheese can be a nutritious and enjoyable part of a healthy diet, it is important to consume it in moderation due to its high content of saturated fat, sodium, and calories. Opting for low-fat or reduced-fat cheeses, watching portion sizes, and choosing cheese as a replacement for red or processed meat can be ways to include cheese in a healthier diet.
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Grass-fed cheese may provide a healthier balance of fatty acids
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. It is also high in protein and vitamin D. However, cheese can be high in calories, sodium, and saturated fat, which can increase the risk of diabetes, obesity, and cardiovascular problems.
Grass-fed cheese is made from the milk of cows that feed on grass and legumes, as opposed to grain. Grain-based diets for cows can throw their gut out of balance, making them vulnerable to E. coli food poisoning, which can be passed on to humans. Grass-based diets, on the other hand, result in milk with a healthier balance of fatty acids.
Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are essential human nutrients. Omega-3 fats are important for heart and metabolic health, as well as brain function. Most Americans have too much omega-6 in their bodies, which can increase the risk of cardiovascular disease, obesity, and diabetes. Grass-fed cheese has a better omega-3 to omega-6 ratio (4:1 or less, compared to 7:1 or more in conventional cheese).
Grass-fed cheese also contains a more diverse range of nutrients, including vitamins A, D, and B-12, as well as calcium and protein. It is also a source of conjugated linoleic acid (CLA), a beneficial fatty acid that has been linked to a loss of body fat and a reduced risk of heart attack and cancer.
Overall, grass-fed cheese may be a healthier option due to its improved fatty acid profile and higher nutrient content. However, it is important to consume cheese in moderation, regardless of the type, as part of a balanced diet.
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Frequently asked questions
Cheese cubes are bite-sized portions of cheese, and they can be considered healthy in moderation. Cheese is a whole food and a good source of calcium, protein, vitamins, and other nutrients. However, some cheeses are high in fat, sodium, and calories, so it's important to consume them in moderation as part of a balanced diet.
Some cheeses that are commonly available in cube form and considered relatively healthy include:
- Mild cheddar cheese cubes
- Mozzarella cubes
- Parmesan cubes
Cheese cubes can provide various health benefits, including:
- Improved bone health due to high calcium content
- Lower fracture risk
- Enhanced dental health and reduced risk of cavities
- Improved gut health due to probiotics in certain cheeses
- Reduced risk of hypertension or high blood pressure
- Protection against heart disease and osteoporosis
While cheese cubes can be part of a healthy diet, there are a few risks and considerations to keep in mind:
- High sodium and saturated fat content in certain cheeses may increase the risk of high blood pressure, heart disease, and stroke if consumed in excess.
- Aged cheeses may contain high levels of tyramine, which can be a concern for individuals taking certain medications.
- Individuals with lactose intolerance or milk allergies should exercise caution when consuming cheese.
