Cheese: Healthy Fats And Their Benefits

Cheese is a beloved staple in many diets, but it often gets a bad rap for its high-fat content. However, when consumed in moderation, cheese can be part of a healthy diet.

Cheese is a whole food, with minimal to no processing, that offers an impressive nutritional profile. It is a good source of protein and calcium and also contains other important nutrients like vitamins A, D, K, and zinc.

While some types of cheese are high in saturated fat and sodium, which can negatively impact health, there are also healthier options available. Fresh cheeses like mozzarella, ricotta, and cottage cheese are typically lower in sodium and calories and higher in water content. Harder cheeses like cheddar and Parmesan have a higher concentration of calcium and protein.

Research suggests that cheese may even provide health benefits, such as improved bone and muscle health, reduced inflammation, lower blood pressure, and better gut and oral health.

However, it's important to remember that cheese should be consumed in moderation as part of a balanced diet. The key to finding healthier cheeses is to read the labels and choose varieties that are minimally processed.

Characteristics of Cheese as a Healthy Fat

Mozzarella, feta, cottage cheese, and ricotta are lower in fat and sodium

Mozzarella is a soft white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses. A 1-ounce (28-gram) serving of full-fat mozzarella contains 6% of the daily value (DV) of sodium and 11% of the DV of calcium. Mozzarella also contains bacteria that act as probiotics, which may improve gut health, promote immunity, and decrease inflammation.

Feta is a soft, salty white cheese that is traditionally made from sheep or goat's milk. It is packaged in brine to preserve freshness, so it can be high in sodium, but it is typically lower in calories and fat than most other cheeses. A 1-ounce (28-gram) serving of full-fat feta provides 14% of the DV of sodium and 11% of the DV of calcium. Feta also contains conjugated linoleic acid (CLA), a fatty acid associated with reduced body fat and changes in body composition.

Cottage cheese is a soft, white cheese made from the loose curds of cow's milk. It is much higher in protein than other cheeses and is often recommended for weight loss as it increases feelings of fullness and helps decrease overall calorie intake. A 1-ounce (28-gram) serving of low-fat cottage cheese provides 4% of the DV of sodium and 2.3% of the DV of calcium.

Ricotta is an Italian cheese made from the watery parts of cow, goat, sheep, or Italian water buffalo milk that are left over from making other cheeses. It has a creamy texture and is often described as a lighter version of cottage cheese. A 1-ounce (28-gram) serving of whole milk ricotta contains 1.4% of the DV of sodium and 4.5% of the DV of calcium. The protein in ricotta is mostly whey, a milk protein that contains all the essential amino acids and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.

These four cheeses—mozzarella, feta, cottage cheese, and ricotta—offer a delicious and nutritious option for those looking for lower-fat and lower-sodium cheese alternatives. They can be enjoyed as part of a healthy, balanced diet and can be added to various dishes or enjoyed on their own.

Cheese is a good source of protein and calcium

In addition to calcium, cheese contains other vitamins and minerals that contribute to bone health, including vitamins A, D, and K, as well as zinc. The protein in cheese is mostly casein, a protein that releases opiates called casomorphins during digestion, which can signal comfort to the brain.

Cheese also contains beneficial bacteria, known as probiotics, which can support gut health and promote healthy cholesterol levels. Probiotics are more common in fresh, uncooked cheese.

When it comes to fat content, cheese is often associated with high-fat diets. However, studies suggest that the fat in cheese, particularly full-fat cheese, does not negatively impact cardiovascular health as previously assumed. In fact, some studies indicate that full-fat cheese may even lower the risk of cardiovascular disease and type 2 diabetes.

While cheese is a good source of protein and calcium, it is important to consume it in moderation as part of a balanced diet. The recommended daily intake of cheese is one to two servings (50-80 grams) per day.

Cheese may reduce the risk of heart disease and obesity

Cheese is a dairy product that comes in hundreds of textures and flavours. It is produced by adding acid or bacteria to the milk of various animals and then ageing or processing the solid parts of the milk.

Cheese is often considered indulgent due to its high levels of saturated fat, sodium, and calories. However, it also contains beneficial nutrients such as protein, calcium, vitamins, and probiotics. Eating cheese in moderation may even aid weight loss and help prevent heart disease.

Cheese and Heart Disease

Research suggests that eating cheese every day may be good for heart health. A 2022 study in the journal Nutrients found that cheese intake was inversely associated with the risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. The authors attributed these potential benefits to the calcium and probiotics in cheese, which have advantageous properties for the heart.

Additionally, cheese contains vitamin K2, which is important for preventing calcium buildup in arteries and veins, thereby reducing the risk of blockages and heart disease. Vitamin K2 is also better absorbed than vitamin K1, making it especially important for heart health.

Cheese and Obesity

Cheese contains conjugated linoleic acid (CLA), a fatty acid that has been linked to reduced body fat and other positive changes in body composition. A 2019 study found that taking a CLA supplement was associated with decreased body fat mass and body fat percentage. While more research is needed, eating foods containing CLA, such as cheese, may help reduce body fat.

Furthermore, cheese is a good source of protein, which can increase feelings of fullness and help reduce overall calorie intake, leading to weight loss. Several studies have shown that eating high-protein foods like cottage cheese can aid in weight loss and weight management.

Tips for Including Cheese in a Healthy Diet

While cheese can be part of a healthy diet, it should be consumed in moderation due to its high saturated fat and sodium content. The recommended serving size is one ounce, or about the size of your thumb or a domino. To control portion sizes, opt for pre-portioned options like slices or cheese sticks.

When choosing cheese, look for varieties with less saturated fat and sodium. Swiss cheese, mozzarella, goat cheese, and ricotta are good options, as they are lower in sodium. You can also find low-sodium varieties of cottage cheese.

If you have heart disease, it is recommended to eat cheese sparingly as a complement to your meals. Instead of using cubes or slices, sprinkle small amounts of shredded cheese on top of foods like salads or casseroles.

Low-fat or reduced-fat cheeses are also a healthier option, as they have lower saturated fat content while still providing that savoury cheesy taste.

Fresh, soft cheeses are lower in sodium and calories per gram

Fresh, soft cheeses are typically coagulated using traditional acid or heat treatments, rather than being fermented. They are usually lower in sodium and calories per gram and higher in water content than other cheeses. For this reason, they are the best option for anyone with a family history of heart disease or high cholesterol.

Fresh, soft cheeses include mozzarella, ricotta, goat cheese, cottage cheese, and feta. These cheeses are also lower in lactose, making them a good option for those who are lactose intolerant.

Feta, for example, is a soft, salty white cheese that originated in Greece. It is traditionally made from sheep's or goat's milk. A 1-ounce (28-gram) serving of full-fat feta cheese contains 14% of the daily value (DV) of calcium and 140 milligrams of sodium.

Mozzarella is another example of a soft cheese that is lower in sodium and calories than most other cheeses. It is a soft white cheese with a high moisture content, usually made from Italian buffalo's or cow's milk. A 1-ounce serving of full-fat mozzarella contains 6% of the DV of sodium and 11% of the DV of calcium.

If you are looking for a cheese that is lower in sodium and calories per gram, fresh, soft cheeses like mozzarella, feta, and goat cheese are a good option.

Harder cheeses have a higher concentration of calcium and protein

Harder cheeses, such as cheddar, Swiss, and Parmesan, tend to have a higher concentration of calcium and protein than their fresh counterparts. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie only has 52 mg. Calcium is well-known for its role in bone development and maintaining healthy bones, but it also plays an essential role in blood circulation and muscle and nerve functions.

In addition to being rich in calcium, harder cheeses like cheddar are also a good source of vitamin K2, which is important for heart and bone health. Vitamin K2 prevents calcium from being deposited on the walls of arteries and veins, thereby reducing the risk of heart disease.

Harder cheeses are also typically lower in lactose, as lactose is removed during the ripening process. This makes them a good option for people who are lactose intolerant.

While harder cheeses have a higher concentration of calcium and protein, they also tend to be higher in sodium and saturated fat. This means that they should be consumed in moderation as part of a healthy, balanced diet.

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