Andy Montoya
Cheese is an ancient food, with origins predating recorded history. It is made from the milk of cows, sheep, goats, and other animals, and there are thousands of varieties produced worldwide. Cheese is a source of protein and calcium, but it is also high in saturated fat and salt. This means that while eating cheese in moderation may reduce the risk of hypertension, or high blood pressure, consuming too much cheese could lead to high cholesterol and cardiovascular problems.
| Characteristics | Values |
|---|---|
| Origin | The origins of cheese predate recorded history, but the earliest proposed dates for cheesemaking range from around 8000 BCE when sheep were first domesticated. |
| Creation | Cheese is made by separating milk into solid curds and liquid whey. This is usually done by acidifying the milk and adding rennet, causing it to thicken and form a gel-like consistency. |
| Nutrition | Cheese is a good source of protein, calcium, vitamin D, and healthy bacteria (probiotics). However, it is also high in saturated fat, sodium, and calories. |
| Health Effects | Cheese has been linked to both positive and negative health effects. It may protect against cavities, improve gut health, and reduce the risk of hypertension and certain diseases. However, excessive consumption can lead to high cholesterol, high blood pressure, and increased risk of cardiovascular disease, diabetes, and obesity. |
| Varieties | There are thousands of varieties of cheese, including cow, sheep, goat, and plant-based cheeses. Some common types are cheddar, mozzarella, feta, ricotta, and goat cheese. |
| Melting Properties | Different cheeses have varying melting points and behaviours when melted. Soft, high-moisture cheeses melt at around 55°C, while hard, low-moisture cheeses like Parmesan remain solid until about 82°C. Some cheeses, like raclette, melt smoothly, while others become stringy or separate into fats and solids. |
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What You'll Learn
- Nutritional value: cheese is a source of protein, calcium, vitamins, and healthy fats like CLA
- Health risks: high sodium, saturated fat, and calorie content can increase health risks
- Lactose intolerance: cheese can be difficult to digest for lactose-intolerant people
- Cheese-making: the process of making cheese, including curdling and adding bacteria/fungi
- History: the origins of cheese and how it has been made throughout history
Nutritional value: cheese is a source of protein, calcium, vitamins, and healthy fats like CLA
Cheese is a great source of protein and calcium, which is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. However, it is also often high in saturated fat and salt, which can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, and reduced-fat cheeses, can be a healthier option, providing less saturated fat. Goat's cheese is also considered a healthier option, as it is lower in lactose than soft cheeses made from cow's milk, and is touted as being better tolerated by those with lactose intolerance.
Cheese also contains vitamins, although the specific vitamin content can vary depending on the type of cheese. For example, cheddar cheese, while high in fat, calories, and sodium, is known for its high vitamin content, which can bring many health benefits. Additionally, high-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation.
It is worth noting that the nutritional value of cheese can vary widely depending on the type and composition. For instance, some cheeses are relatively low in fat and calories, such as ricotta, while others are high in fat, calories, and sodium, like cheddar. The standard portion size in the UK is 30 grams, which is about the size of a small matchbox or two and a half dominoes. It is recommended to keep cheese portions small and weigh them to reduce temptation and maintain a healthy diet.
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Health risks: high sodium, saturated fat, and calorie content can increase health risks
Cheese is a whole food, generally good for health in moderation, but excessive consumption can lead to health risks. Cheese is a great source of protein, calcium, vitamins A and B12, zinc, phosphorus, riboflavin, and fat. However, it is also high in sodium, saturated fat, and calories, which can increase health risks.
High sodium intake can increase the risk of high blood pressure, heart disease, and stroke. Sodium is present in high amounts in processed cheeses and "cheese-flavoured" products. A portion of cheddar cheese contains more salt than a packet of crisps. Some types of Roquefort, halloumi, feta, and cheese singles are even saltier than seawater.
Cheese is also a significant source of saturated fat, which can increase the risk of diabetes, obesity, and cardiovascular problems if consumed in high amounts. High-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. However, the overall impact of cheese consumption on cardiovascular health is still debated, with some studies suggesting that full-fat dairy may lower the risk of cardiovascular disease and type 2 diabetes.
Cheese is also energy-dense, providing about seven per cent of daily calories in a 30g serving. Thus, excessive consumption can contribute to weight gain and obesity.
It is important to note that the health impact of cheese consumption also depends on the dietary patterns associated with it. For example, in the US, cheese is often added to pizzas or burgers, which already contain refined grains and meats high in saturated fats and sodium. Such a dietary pattern is likely to have adverse health effects regardless of the amount of cheese consumed.
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Lactose intolerance: cheese can be difficult to digest for lactose-intolerant people
Cheese is an ancient food, with origins predating recorded history. It is made by adding bacteria or acid to milk and then separating the cheese curds that form from the whey. The process of cheese-making was likely discovered accidentally by storing milk in a container made from the stomach of an animal, which resulted in the milk being turned into curds and whey by the rennet from the stomach.
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. Eating cheese in moderate amounts appears to reduce the risk of hypertension or high blood pressure. However, consuming too much cheese can lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease.
Lactose intolerance occurs when a person lacks the enzyme lactase, which is needed to break down and digest lactose, the sugar found in milk and other dairy products. This can lead to uncomfortable digestive issues such as bloating, flatulence, and diarrhea. For lactose-intolerant individuals, cheese can be difficult to digest, but it is not entirely off the table. The key is to choose the right types of cheese and consume them in moderation.
Hard, aged cheeses like Swiss, Parmesan, and cheddars are generally lower in lactose. Other low-lactose options include goat or sheep's milk cheeses such as feta, pecorino, and goat's cheese, which tend to have lower lactose levels than cow's milk cheeses. Aged cheeses with live and active bacterial cultures, such as yogurt, can also be easier to digest as the bacteria help break down the lactose.
On the other hand, soft and creamy cheeses like ricotta, cream cheese, Brie, Camembert, cottage cheese, and mozzarella tend to be higher in lactose. Lactose-intolerant individuals should also be cautious of cheese spreads and processed cheese products, which may contain hidden sources of lactose. Checking ingredient lists and choosing lactose-free options can help manage lactose intolerance. Additionally, taking lactase enzyme supplements can aid in digesting lactose-containing foods.
While cheese can be a challenge for lactose-intolerant individuals, with careful selection and moderation, it can still be enjoyed as part of a balanced diet.
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Cheese-making: the process of making cheese, including curdling and adding bacteria/fungi
Cheese is an ancient food, with origins that predate recorded history. The cheese-making process involves a complex web of chemical, biochemical, and microbiological changes. The first steps in cheesemaking are critical as they establish the chemical characteristics of the cheese at the start of the ripening process, which influences the ripening process.
The first step in making cheese is to prepare and inoculate the milk with lactic-acid-producing bacteria. Milk for cheese must be of the highest quality, and it is often pasteurized to destroy pathogenic microorganisms and eliminate spoilage. The milk is then curdled by adding rennet, which is an enzymatic preparation usually obtained from the fourth stomach of calves. Rennet contains proteolytic enzymes, including rennin and pepsin, which cause the milk protein casein to clump together and separate from the whey. The curd is then cut into small cubes, cooked to shrink it, and drained to remove the whey. Salt is added to enhance flavour and remove more whey, and the cheese is then pressed and left to ripen.
The type of bacteria and fungi used in cheesemaking depend on the variety of cheese and the production process. Thermophilic bacteria, which thrive at higher temperatures, are used to make sharper cheeses such as Gruyère, Parmesan, and Romano. Some cheeses, such as cottage cheese, are made using mesophilic bacteria, while others, like paneer and queso fresco, are curdled using acids such as lemon juice or vinegar. For most cheeses, rennet is added to the milk after a starter bacteria. The starter bacteria play a large role in the flavour of aged cheeses, and the enzymes they produce influence flavour development during ripening.
During the ripening process, bacteria break down proteins, altering the flavour and texture of the cheese. Some cheeses are inoculated with fungi such as Penicillium during ripening, which produce digestive enzymes that break down large protein molecules, making the cheese softer and runnier.
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History: the origins of cheese and how it has been made throughout history
Cheese is an ancient food, with origins that predate recorded history. There is no conclusive evidence indicating where cheesemaking first originated, but it is thought to have emerged in Europe, Central Asia, the Middle East, or the Sahara around 8000 BCE when sheep were first domesticated. The earliest direct evidence for cheesemaking comes from excavated clay sieves (holed pottery) over 7000 years old, found in Poland and Croatia. Shards of similar pottery dating back 8000 years were also discovered in Switzerland.
The earliest written evidence of cheese is found in Sumerian cuneiform texts from the early second millennium BC. Archaeological evidence suggests that cheese was being made in Egypt around 5000 years ago, with the oldest known cheese from the region discovered in the Saqqara necropolis, dating back 3200 years. Visual evidence of Egyptian cheesemaking was found in tomb murals dating to approximately 2000 BCE.
Ancient Greek mythology credited Aristaeus with the discovery of cheese, while an ancient legend attributes its accidental invention to an Arabian merchant crossing the desert. According to the legend, the merchant stored milk in a pouch made from a sheep's stomach, and the natural rennet in the pouch, combined with the sun's heat, caused the milk to separate into curds and whey. The merchant later consumed the curds (cheese) and found it to be delightful in flavour.
Cheesemaking was already a widespread and sophisticated process by the time of the Roman Empire, with hundreds of varieties of cheese produced and traded. Pliny's Natural History (77 CE) describes the diversity of cheeses enjoyed by the Romans, including those from overseas regions like Bithynia in Asia Minor. During the Middle Ages, following the fall of Rome, cheese was considered peasant fare and inappropriate for the noble tables, and its production was largely carried out in monasteries across Europe. Many of the cheeses we know today, like cheddar, gouda, parmesan, and camembert, were first produced in Europe during this period.
The first industrial production of cheese began in Switzerland in 1815, and large-scale production later gained success in the United States. Factory-made cheese overtook traditional cheesemaking during World War II, and it has been the primary source of cheese in America and Europe since.
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Frequently asked questions
Cheese is a great source of protein and calcium, which is a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. However, cheese is often high in saturated fat, sodium, and calories, which can increase the risk of diabetes, obesity, and cardiovascular problems if consumed in excess.
Lower-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, are healthier options as they provide less saturated fat. Goat's cheese is also considered healthier, as it is lower in lactose than soft cheeses made from cow's milk.
Some cheeses, like raclette, melt smoothly, while others become stringy or suffer from a separation of fats. Acid-set cheeses, including halloumi, paneer, and some goat cheeses, have a protein structure that remains intact at high temperatures, only getting firmer as water evaporates.
Non-dairy cheeses are made from plant-based ingredients like nuts, soy, and coconut. Some popular alternatives include cashew-based, tofu-based, and coconut-based cheeses. Vegetable-based cheese substitutes, such as soy or almond-based products, are also options for vegans and dairy-avoiding vegetarians.
