Randy Chandler
Cheese is often criticized for its high fat content, but recent studies suggest that full-fat cheeses may not be as harmful as once thought. While some cheeses are high in fat, sodium, and calories, they can also be a good source of protein, calcium, and other nutrients. This article will explore the health benefits of full-fat cheeses and explain why they may be a healthier option than their low-fat counterparts. It will also provide tips on how to incorporate cheese into a healthy diet and suggest some of the healthiest full-fat cheeses to choose from.
| Characteristics | Values |
|---|---|
| High in calcium | A 30g portion of cheddar provides over a quarter of an adult's daily calcium requirements |
| High in protein | |
| Contains vitamin D | |
| Contains probiotics | Lactobacillus casei and Lactobacillus fermentum |
| Contains conjugated linoleic acid (CLA) | |
| High in phosphorus | 100g of feta provides 337mg of phosphorus |
| Rich in vitamin A | |
| Rich in vitamin B-12 | |
| Rich in vitamin K | |
| Rich in vitamin K2 | |
| Contains compounds that inhibit the angiotensin-converting enzyme (ACE) | Gouda and Edam |
| Contains antioxidants | Gouda and Edam |
| High in sodium | Blue cheese, feta, cheddar |
| High in fat | Cheddar, goat's cheese, blue cheese, Swiss cheese |
| High in calories | Cheddar, goat's cheese |
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What You'll Learn
Full-fat cheese is a good source of calcium and protein
Cheese is a good source of calcium and protein, and full-fat cheese is no exception. Calcium is essential for maintaining bone health and preventing osteoporosis. Protein is important for muscle growth and repair, and it also helps to keep us feeling full and satisfied after meals.
Full-fat cheese contains more calories and fat than its low-fat counterparts, but that doesn't mean it can't be part of a healthy diet. The key is moderation and portion control. A standard portion size in the UK is 30g, which is about the size of a small matchbox. This amount provides seven per cent of your daily calories and a good amount of calcium and protein.
Full-fat cheeses like cheddar, goat's cheese, and mozzarella can be higher in fat and calories, but they also offer more calcium and protein per serving. For example, a 30g portion of cheddar provides over a quarter of an adult's daily calcium needs. Goat's cheese, while high in fat, contains more medium-chain fatty acids, which are less likely to be stored as fat. Mozzarella is lower in sodium and calories than most other cheeses, and it also contains probiotics that may improve gut health and boost immunity.
When incorporating full-fat cheese into your diet, it's important to be mindful of how you're consuming it. Eating cheese with refined grains and processed meats may negate its health benefits. Instead, try having it with fruits and vegetables, or as a replacement for red and processed meats. Cooking from scratch also helps, as convenience foods often contain higher-fat cheeses.
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Full-fat cheese contains less salt than lower-fat cheese
Cheese is a good source of calcium, and eating it may help prevent heart disease and osteoporosis. However, some cheeses are more nutritious than others, and some people are concerned about the high levels of fat, sodium, and calories in cheese.
Mozzarella is a soft white cheese with 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 provides probiotics that may improve gut health and reduce inflammation.
Gouda is a semi-hard cheese that is especially rich in calcium and vitamin K2, which are essential for healthy bones and teeth. It also contains compounds that may help lower blood pressure and antioxidants that protect the cardiovascular system from the effects of high salt levels.
In addition to mozzarella and gouda, other low-sodium cheeses include cottage cheese, ricotta, and Swiss cheese. These cheeses are also low in calories and fat, making them healthy options for weight management.
While full-fat cheese contains less salt than lower-fat cheese, it is important to consume cheese in moderation due to its high-fat content.
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Full-fat cheese contains vitamin K, which is good for heart health
Cheese is a widely consumed dairy product that is a good source of protein and calcium. Some cheeses may also provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease the risk of heart disease.
Full-fat cheese is a good source of vitamin K, which is essential for healthy blood clotting. Vitamin K comes in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Leafy vegetables are the main dietary source of K1, while K2 is mainly found in fermented foods, including dairy products, and some animal sources.
Vitamin K2 is a fat-soluble vitamin that helps maintain a strong heart and bones. Dairy products are a relatively low source of K1 but a good source of K2, with higher fat milk and yoghurt containing more K2 than their lower-fat or fat-free counterparts. This means that full-fat cheese contains more vitamin K2, which is important for cardiovascular health. Studies suggest that vitamin K may play a role in inhibiting vascular calcification, which could help to reduce the risk of cardiovascular disease.
While full-fat cheese contains beneficial nutrients like vitamin K2, it is important to consume it in moderation as it is also high in saturated fats and calories. Consuming too much saturated fat can increase the risk of high LDL cholesterol, heart disease, and stroke. To include cheese in a healthy diet, it is recommended to choose low-fat or fat-free cheeses and to keep portions small.
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Full-fat cheese contains gut-healthy probiotics
Cheese is a widely consumed dairy product and a good source of protein and calcium. While some people are concerned that cheese is high in fat, sodium, and calories, certain cheeses may provide nutrients that promote gut health, aid weight loss, improve bone health, and decrease the risk of heart disease.
Full-fat mozzarella, for example, contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One study found that drinking fermented dairy containing Lactobacillus fermentum daily for three months significantly reduced the duration of respiratory infections.
Swiss and Gouda cheeses are also good sources of probiotics but should be eaten in moderation. In addition, goat's cheese may be easier to digest than cow's milk cheese due to its lower lactose content and different proteins.
While full-fat cheeses may offer some health benefits, it is important to consume them in moderation as part of a balanced diet. Lower-fat cheeses, such as mozzarella, feta, cottage cheese, and ricotta, can be good alternatives as they provide less saturated fat.
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Full-fat cheese is more flavourful, so you can use less
Cheese is often criticised for its high fat content. However, it is a good source of calcium, and some cheeses are also rich in protein. Eating cheese may help prevent heart disease and osteoporosis.
If you are grating cheese, it is easier to use too much. A generous handful of cheddar could weigh 50g, adding over 10% of your daily calorie requirement. Two level tablespoons of grated cheddar is about 20g.
Some cheeses are healthier than others. For example, mozzarella is lower in sodium and calories than most other cheeses. Cottage cheese is also lower in calories and fat and is often recommended for weight loss. Goat's cheese is easier to digest than cheeses made from cow's milk, and it is also a good source of vitamin A. Feta is lower in calories than many other cheeses, and it is a source of conjugated linoleic acid (CLA), which is associated with improvements in body mass composition.
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Frequently asked questions
Full-fat cheese is a good source of calcium, protein, and vitamins. While low-fat cheese contains less saturated fat, full-fat cheese has more nutritional benefits.
Cheese is a good source of calcium, protein, and vitamins. Eating cheese may help prevent heart disease and osteoporosis.
Yes, some full-fat cheeses are healthier than others. For example, feta, goat's cheese, ricotta, cottage cheese, and mozzarella are lower in fat than other full-fat cheeses.
Cheese is high in fat, sodium, and calories, so it should be consumed in moderation. A 30g portion of cheese provides 7% of your daily calories, so it's important to keep portions small.
