Andy Montoya
Cheese is a widely consumed dairy product that has received a bad reputation for its high-fat content. However, when consumed in moderation, cheese can be a good source of calcium, protein, vitamins, and minerals. In particular, certain cheeses may provide nutrients that promote gut health, lower inflammation, and protect against disease. This is due to the presence of probiotics or good bacteria in some cheeses, which can be found in varieties such as Swiss, Cheddar, Gouda, and cottage cheese.
| Characteristics | Values |
|---|---|
| Calcium | Cheese is rich in calcium, which supports bone development and maintains healthy bones. |
| Probiotics | Some cheeses, such as Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese, contain probiotics, which are good bacteria that keep the gut healthy. |
| Vitamin K2 | Cheddar cheese contains vitamin K2, which is important for heart and bone health as it prevents calcium buildup in arteries and veins. |
| Lower Cholesterol | One study found that consuming full-fat cheese reduced total cholesterol and "bad" LDL cholesterol. |
| Reduced Risk of Cardiovascular Disease | Regular consumption of dairy products has been linked to a reduced risk of cardiovascular disease. |
| Fermented Cheeses | Fermented cheeses, such as Cheddar and Parmesan, have been associated with consistent benefits for bone health. |
| High Protein | Cheese is a good source of protein, which is essential for building and repair. |
| Lower Risk of Hypertension | Moderate consumption of cheese has been linked to a reduced risk of hypertension or high blood pressure. |
| Improved Dental Health | Cheese may enhance dental health by raising the pH level in dental plaque, offering protection against dental cavities. |
| Easier Digestion | Goat cheese may be easier to digest for some people compared to cheeses made from cow's milk due to its lower lactose content and different protein composition. |
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What You'll Learn
- Fermented cheeses, such as cheddar, have consistent benefits for gut health
- Some cheeses contain probiotics, which may improve gut health
- Calcium in cheese may protect against obesity, high blood pressure and type 2 diabetes
- Cheese may positively influence the types of bacteria in saliva, improving oral health
- Goat cheese is easier to digest than cheeses made from cow's milk
Fermented cheeses, such as cheddar, have consistent benefits for gut health
Cheese is a widely consumed dairy product that can be a good source of protein and calcium. While it is often associated with high-fat content, certain types of cheese may provide nutrients that promote gut health.
Cheddar cheese is also a source of vitamin K2, which is important for heart and bone health. Vitamin K helps prevent calcium buildup in the arteries and veins, reducing the risk of blockages and heart disease. In addition, studies have indicated that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes.
While fermented cheese can have benefits for gut health, it is important to consume it in moderation as part of a balanced meal. Cheese can be high in saturated fat and sodium, which can increase the risk of cardiovascular problems and high blood pressure if consumed in excess.
It is also worth noting that the effects of cheese consumption on the gut microbiome may vary depending on the type of cheese and the individual's health and genetics. Some studies have found that consuming more cheese is linked to lower levels of beneficial bacteria in the gut, while other research suggests that fermented cheese may have the greatest benefits for gut health when consumed in moderate amounts.
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Some cheeses contain probiotics, which may improve gut health
Cheese is often associated with high fat and sodium content, which can lead to an increased risk of diabetes, obesity, and cardiovascular problems. However, some types of cheese contain probiotics, which are beneficial bacteria that may improve gut health. These probiotics can produce short-chain fatty acids, increase the absorption of essential minerals like calcium, iron, and magnesium, and maintain a healthy gut structure and function.
Cheeses that are aged but not heated or pasteurized are more likely to contain probiotics. Examples of such cheeses include Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese. Eating these cheeses fresh and uncooked preserves the probiotics, as heat can destroy them. Aged cheeses like Gorgonzola, Parmesan, and Gouda are also beneficial for gut health.
In addition to probiotics, some cheeses are a good source of calcium, which supports bone development and overall bone health. For example, blue cheese and Cheddar are rich in calcium. Cheddar also contains vitamin K2, which is important for preventing calcium buildup in arteries and veins, thereby reducing the risk of heart disease.
While cheese can provide these potential health benefits, it is important to consume it in moderation as part of a balanced meal. Excess cheese consumption can lead to constipation or digestive issues, especially for those who are lactose intolerant. Furthermore, the breakdown of macronutrients varies widely across different types of cheese, so it is essential to consider individual health needs and preferences when including cheese in your diet.
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Calcium in cheese may protect against obesity, high blood pressure and type 2 diabetes
Cheese is a rich source of calcium, which is well-known for supporting bone development and maintaining healthy bones. Calcium also plays an essential role in blood circulation and muscle and nerve functions. Most cheeses are rich in calcium, with hard cheeses like Cheddar containing more calcium than soft cheeses like Brie. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, fulfilling one-fifth of your daily calcium needs.
Studies have indicated that eating higher-calcium cheese may protect against obesity, high blood pressure, and type 2 diabetes. While the results of these studies are mixed, they suggest that the calcium in cheese may play a role in maintaining a healthy weight and blood pressure, as well as reducing the risk of developing type 2 diabetes. Similar findings have been observed regarding dairy consumption in general, indicating that calcium-rich dairy products may offer similar protective effects.
In addition to its calcium content, cheese also contains probiotics, which are beneficial bacteria that can improve gut health. These probiotics can produce short-chain fatty acids, increase the absorption of calcium and other minerals, and maintain the overall structure and function of the gut. Aged cheeses that have not been heated or pasteurized, such as Cheddar, Parmesan, Gouda, and Gruyère, are more likely to contain these healthy bacteria.
It is important to note that while cheese offers these potential health benefits, it can also be high in saturated fat and sodium. Therefore, it is generally recommended to consume cheese in moderation as part of a balanced diet. The specific amount of cheese that is considered moderate will depend on an individual's health, lifestyle choices, and genetics. For those watching their sodium intake due to high blood pressure, choosing lower-sodium cheeses can be beneficial.
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Cheese may positively influence the types of bacteria in saliva, improving oral health
Cheese is a widely consumed dairy product that offers a variety of health benefits. While it is often associated with high-fat content, certain types of cheese may provide nutrients that promote gut health, aid weight loss, improve bone health, and reduce the risk of heart disease.
Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese are some examples of cheeses that may contain probiotics. It is important to consume these cheeses fresh and uncooked, as heat can destroy the probiotics. Aged cheeses that have not been heated or pasteurized, such as Cheddar, Gouda, Parmesan, and Gorgonzola, can also be beneficial to gut health.
However, it is crucial to note that the relationship between cheese and gut health is complex. While cheese is sometimes considered a fermented product, very fresh cheeses are usually not fermented and do not contain the beneficial bacteria associated with gut health. Additionally, some individuals with lactose intolerance may experience digestive issues when consuming cheese, and excessive cheese consumption has been linked to constipation due to its high-fat content.
Overall, cheese may positively influence oral health by promoting healthy bacteria in saliva and creating an alkaline environment in the mouth. However, the impact of cheese on gut health is mixed, and it is important to consume cheese in moderation as part of a balanced meal.
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Goat cheese is easier to digest than cheeses made from cow's milk
Cheese is a widely consumed dairy product that can be a good source of protein, calcium, vitamin D, vitamin K2, and probiotics. Incorporating cheese into your diet may help to improve bone health, enhance dental health, and support gut health.
While the type and amount of cheese consumed can influence its health effects, goat cheese may be easier for some individuals to digest compared to cheeses made from cow's milk. This is primarily due to differences in lactose levels and protein types.
Goat's milk typically contains slightly lower levels of lactose than cow's milk. According to sources, goat's milk has approximately 4.2% lactose, while cow's milk has about 5% lactose. This difference may be significant for individuals who are sensitive to lactose, making goat cheese a more digestible option.
Additionally, the types of casein protein found in goat's and cow's milk differ. Cow's milk contains two types of casein, A1 and A2, while goat's milk contains only A2 casein. The presence of A2 casein in goat's milk may contribute to its perceived ease of digestion compared to cow's milk cheeses.
Furthermore, goat cheese tends to have slightly higher protein, calcium, and vitamin A content than cow's milk cheese. The higher proportion of smaller chain fats in goat's milk contributes to its distinctive flavour and may also influence its digestibility.
However, it is important to note that the greatest determinant of a cheese's digestibility is how long it has been aged. Older cheeses are generally easier to digest due to the breakdown of lactose over time.
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Frequently asked questions
Cheese contains probiotic bacteria, which are healthy bacteria that may improve gut health, lower inflammation, and protect against disease.
Fermented cheeses, such as cheddar, parmesan, and gouda, are good options for gut health.
Cheese is high in saturated fats and sodium, so it's best to eat it in moderation. If you're eating a diet low in saturated fats and sodium, having 2-3 ounces of cheese per day may be safe.
Yes, some people are allergic to a protein in cheese called casein, which can cause inflammation, rashes, acne, headaches, and sinus congestion. If you are lactose intolerant, eating too much cheese can harm your gut.
