Patrick Oconnell
Cheese is a whole food that offers a number of health benefits, but it also has some drawbacks. Cheese is a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. It has been linked to higher bone mineral density and a lower fracture risk, and may even strengthen tooth enamel. However, cheese is high in calories, saturated fat, and salt, which can be an issue for people with high blood pressure or high cholesterol. Some people also avoid cheese due to lactose intolerance, milk allergies, or ethical concerns about the dairy industry. While cheese is generally considered nutritious in moderation, excessive consumption may be detrimental, and it is important to be mindful of the type and amount of cheese consumed.
What's Bad About Cheese?
| Characteristics | Values |
|---|---|
| High in calories | 100 calories per ounce |
| High in saturated fat | Saturated fats make up about 60% of the fat in most cheeses |
| High in salt | Sodium enhances the cheese's flavour and minimizes bacterial and fungal growth |
| Low in fibre | No fibre |
| Contains lactose | Can't be digested by lactose intolerant people |
| Animal cruelty | Cheese is a product of the domination, imprisonment, and killing of female animals |
| Food safety issues | In 2017, two people died and six were hospitalized after contracting listeriosis from Vulto Creamery cheeses |
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What You'll Learn
High in calories, saturated fat, and salt
Cheese is a calorie-dense food, with about 100 calories per ounce, depending on the variety. This means that eating cheese occasionally or sprinkling a few crumbles on a salad or vegetables is unlikely to cause problems. However, eating too much of any one food is not recommended, and consuming large quantities of cheese can contribute to an excessive calorie intake.
Cheese is high in fat, including saturated fat, which has been linked to higher blood cholesterol and cardiovascular disease. Saturated fats make up about 60% of the fat in most cheeses. However, the relationship between saturated fat and heart disease risk is complex, and not all saturated fats are necessarily detrimental to heart health. For example, one study found that consuming full-fat cheese reduced total cholesterol and "bad" LDL cholesterol levels. Additionally, individuals who regularly consumed dairy had a reduced risk of cardiovascular disease, regardless of whether the dairy was full-fat or low-fat.
Cheese is also a significant source of sodium, which is added to minimise bacterial and fungal growth and enhance flavour. While sodium is essential for bodily functions like maintaining normal blood pressure, excessive intake can negatively impact heart health. Therefore, individuals with high blood pressure may need to monitor their sodium intake from cheese. Some cheeses, like cheddar, mozzarella, and Swiss, are lower in sodium than others.
In conclusion, while cheese offers various nutritional benefits, such as calcium, protein, and vitamins, it is important to consume it in moderation due to its high-calorie, saturated fat, and salt content. The specific health implications of consuming cheese depend on individual factors, such as overall diet, lifestyle, and genetics.
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Dairy products are not suitable for everyone
One of the main concerns about cheese is its high-fat content, particularly saturated fat, which has been linked to elevated cholesterol levels and an increased risk of heart disease. However, some studies suggest that consuming cheese does not necessarily lead to a heightened risk of heart disease. In fact, one study found that individuals who regularly consumed dairy had a reduced risk of cardiovascular disease, and their cholesterol levels were within a healthy range.
Another issue with cheese is its sodium content, which can be problematic for people with high blood pressure. High sodium intake can negatively impact heart health, so limiting salt intake is recommended to maintain healthy blood pressure levels. Additionally, cheese contains lactose, a sugar that individuals with lactose intolerance cannot digest due to their body's lack of the necessary enzyme.
Cheese is also produced through the exploitation of female animals in the dairy industry, which some people may find unethical. The separation of cows from their calves, the short lifespan of dairy cows, and the incidence of painful infections like mastitis are all concerns that have led some people to avoid cheese and opt for vegan alternatives.
Lastly, cheese can be high in calories, and when paired with processed foods, it may negate its potential health benefits. However, in moderation, cheese can be a part of a balanced diet for most people. The key is to be mindful of the type and amount of cheese consumed, as well as individual health considerations.
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Cheese is a product of the domination and killing of animals
The process of making cheese also often involves the use of rennet, an enzyme obtained by washing, drying, and cutting the stomach linings of slaughtered newborn calves. These calves are torn away from their mothers shortly after birth.
In addition to the ethical concerns, cheese has also been criticised for its high-fat content, particularly its high levels of saturated fat, which have been linked to higher cholesterol and heart disease. However, some studies have found that consuming full-fat cheese can reduce total cholesterol and "bad" cholesterol levels.
While cheese can be a good source of calcium, protein, vitamins, and minerals, it is also often high in calories, sodium, and salt, which can negatively impact health, especially for those with high blood pressure or lactose intolerance.
Overall, while cheese has some nutritional benefits, the process of its production raises serious ethical concerns regarding the treatment of animals, specifically female cows, in the dairy industry.
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High intake of sodium can negatively impact heart health
While cheese can be a good source of calcium, protein, and vitamins, it is also often high in sodium. This is especially true for processed cheeses and "cheese-flavoured" products. Sodium is added to cheese to prevent spoilage by inhibiting bacterial and fungal growth. It also enhances the flavour of the cheese, making it more savoury and satisfying. However, high intakes of sodium can negatively impact heart health.
The recommended daily intake of sodium is no more than 2,300 mg, and ideally less than 1,500 mg, to maintain healthy blood pressure and heart health. Cheese can contribute significantly to this daily sodium intake, especially when paired with other processed foods. Therefore, it is important to be mindful of the amount of cheese consumed and to prioritise fresh, whole foods over processed options.
While some studies suggest that cheese consumption does not raise the risk of heart disease, the impact of sodium intake on heart health is well-established. Sodium intake is directly linked to blood pressure regulation, and excessive sodium consumption can lead to elevated blood pressure, increasing the risk of cardiovascular disease. Therefore, for individuals with high blood pressure or at risk of heart disease, limiting sodium intake, including from cheese, is essential.
It is worth noting that not all cheeses are equally high in sodium. Some varieties, such as Cheddar, mozzarella, and Swiss cheese, tend to be lower in sodium content. Additionally, fermented cheeses like Cheddar and Parmesan have been associated with consistent benefits for bone health and may offer protection against dental cavities. Therefore, choosing lower-sodium cheeses and consuming them in moderation as part of a balanced diet can be a healthier approach.
In conclusion, while cheese can be a nutritious and enjoyable food, its high sodium content can negatively impact heart health when consumed in excess. To maintain a healthy balance, it is recommended to limit sodium intake, favour lower-sodium cheese varieties, and prioritise fresh, whole foods over processed cheese products.
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Cheese may be high in cholesterol
Cheese is often associated with high cholesterol, a major contributor to cardiovascular disease. While cheese contains saturated fat, which has been linked to higher cholesterol and cardiovascular disease, studies suggest that cheese consumption does not increase the risk of heart disease. In fact, one study found that individuals who ate full-fat cheese experienced a reduction in total cholesterol and LDL ("bad") cholesterol. Additionally, those who regularly consumed dairy had a reduced risk of cardiovascular disease, regardless of whether the dairy was full-fat or low-fat.
However, it is important to note that the relationship between cheese consumption and cholesterol may vary from person to person. While moderate cheese intake does not appear to raise the risk of high cholesterol, individuals with stubbornly high cholesterol may benefit from reducing their cheese consumption.
Cheese is a whole food that offers various health benefits when consumed in moderation. It is a good source of calcium, which is essential for bone development and maintaining healthy bones, blood circulation, and muscle and nerve functions. Additionally, cheese contains vitamins A and B12, zinc, phosphorus, and riboflavin.
While cheese can be part of a balanced diet for most people, it is important to consider individual health needs and preferences. Some people may need to limit or avoid cheese due to lactose intolerance, milk allergies, or high blood pressure. Overall, enjoying cheese in moderation as part of a varied diet is generally considered healthy.
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Frequently asked questions
Cheese is often associated with negative health impacts due to its high-fat content, particularly saturated fat, which has been linked to higher cholesterol and heart disease. Cheese is also high in salt, which can negatively impact heart health, and sodium, which can be an issue for those with high blood pressure. Cheese is also unsuitable for those who are lactose intolerant or allergic to milk.
Cheese is a dairy product, and the dairy industry has been criticised for the cruel treatment of cows, including the separation of cows from their calves and the painful condition of mastitis, which is often left untreated.
The dairy industry has been criticised for its environmental impact, with veganism promoted as a more sustainable and ethical alternative.
While cheese can be part of a balanced diet, it is recommended that adults consume no more than 200 grams of dairy per day, which equates to about three servings of cheese per week. As with all foods, moderation is key.
Cheese is a good source of calcium, protein, vitamins A and B12, and probiotics, which can have physical and mental health benefits. Studies have also indicated that eating cheese may protect against obesity, high blood pressure, and type 2 diabetes.
