Frederic Melton
Cheese is a staple food, beloved for its flavour, texture, and satiating qualities. However, it has a bad reputation for its high-fat content, salt content, and calorie density. This has led to concerns about its potential to cause heart disease, unwanted weight gain, and high blood pressure. While cheese is a good source of calcium, protein, and probiotics, its nutritional value must be weighed against these potential negative health effects. So, is cheese bad for you, and should you cut it out of your diet?
| Characteristics | Values |
|---|---|
| High-calorie density | 100 calories per ounce, or 30g |
| High in saturated fat | |
| High in sodium | |
| Low in fiber | |
| Contamination risk | Soft cheeses and blue-veined cheeses can be contaminated with listeria if made with raw milk |
| High in calcium | A 30g portion of cheddar provides over 25% of an adult's daily calcium requirements |
| High in protein | |
| High in vitamins | Contains vitamins A, B12, and D |
| High in minerals | Contains phosphorus, potassium, and trace minerals |
| Probiotics | Contains good bacteria that support gut health |
| May reduce cholesterol | Studies show full-fat cheese reduces total cholesterol and LDL "bad" cholesterol |
| May reduce risk of cardiovascular disease | Studies show individuals who consume dairy regularly have a reduced risk of CVD |
| May protect against obesity, high blood pressure, and type 2 diabetes | Studies indicate that cheese with higher calcium may have these protective effects |
| May strengthen tooth enamel |
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What You'll Learn
High in calories, saturated fat, and salt
Cheese is a nutrient-dense food that provides protein, fats, and minerals. However, it is also high in calories, saturated fat, and salt, which can have negative health effects if consumed in excess.
Cheese is a good source of protein and calcium, with a 30g portion of cheddar providing over a quarter of an adult's daily calcium requirement. However, it is also high in calories, with one ounce of hard cheese containing about 120 calories. For example, Brie has 95 calories per ounce, while cheddar has 114. While cheese can be part of a healthy diet, it is important to watch portion sizes and not exceed the recommended daily calorie intake.
Cheese is also high in saturated fat, which can increase LDL cholesterol levels in the blood and put individuals at a higher risk for heart disease and stroke. The American Heart Association recommends limiting saturated fat intake to less than 6% of total calories, which is about 120 calories or 13 grams of saturated fat for a person consuming 2000 calories per day. Whole milk cheeses, made from regular unskimmed milk, tend to be higher in saturated fat. Low-fat and reduced-fat cheeses are available, which contain no more than 1 gram of saturated fat per serving.
In addition, cheese is often high in sodium, with 300-450 mg per serving, as salt is used to hold moisture and prevent bacterial overgrowth. High sodium intake can negatively impact heart health, so it is recommended to limit salt intake to no more than 2300 mg per day and ideally less than 1500 mg. While some cheeses, like cheddar, mozzarella, and Swiss, are lower in sodium, it is important to check the nutrition labels as sodium content can vary between brands.
Overall, while cheese can be part of a healthy diet, it is important to consume it in moderation due to its high calorie, saturated fat, and salt content. Individuals can also opt for low-fat or reduced-fat cheeses, or choose lower-sodium varieties, to reduce their intake of these nutrients.
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May cause unwanted weight gain and high cholesterol
Cheese is a great source of protein and calcium. However, it is often high in saturated fat and salt. This means eating too much cheese could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD). A 30g portion of cheese provides seven per cent of your daily calories, and there can be more salt in a portion of cheddar than in a packet of crisps.
If you are trying to lose weight, you may want to reduce your cheese intake. Cheese is a high-fat food, and it is important to be mindful of portion sizes. For example, a generous handful of cheddar could easily weigh 50g, adding 230kcal (more than 10 per cent of your daily requirement).
Some cheeses are available in low-fat or reduced-fat varieties, which have a much lower fat content. For instance, a 1-ounce slice of full-fat Cheddar cheese contains 5 grams of saturated fat, while the same amount of low-fat Cheddar has 1 gram. So, if you like a few slices of Cheddar on your sandwich, low-fat Cheddar is a better choice. Other low-fat cheeses include cottage cheese, ricotta, and mozzarella.
If you have high cholesterol, you can still eat cheese in moderation. The key is to watch serving sizes and pair cheese with other heart-friendly foods.
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Potential contamination with listeria
Listeria monocytogenes is a bacterium that causes listeriosis, a serious foodborne illness. It is found in soil, water, and animal faeces. It can contaminate dairy products, including cheese, and is a major concern in chilled foods as it can grow at refrigeration temperatures. Listeria bacteria can survive refrigeration and even freezing.
Listeria monocytogenes has been the most common microbial cause of cheese-related recalls in the United States and Canada in recent years. The bacterium thrives in environments with high moisture and low acidity, which allows it to grow more easily. Soft cheeses, such as feta, brie, Camembert, blue cheese, queso blanco, and queso fresco, are more likely to be contaminated than hard cheeses like cheddar or parmesan. This is because they have higher moisture content and a less acidic environment, which reduces bacterial survival.
Cheeses made with unpasteurized (raw) milk can also carry Listeria if contaminated. Pasteurization is a key defence against Listeria in dairy products as it heats milk to a high enough temperature for a long enough time to kill the bacteria. However, contamination can still occur after pasteurization if cheese is handled in unsanitary conditions. Factory hygiene plays a crucial role in preventing outbreaks, and once Listeria contaminates a facility, it becomes challenging to remove.
Cross-contamination of cheese with Listeria monocytogenes is a continuous risk throughout the food supply chain. Increased handling of cheese, such as cutting and repackaging, presents additional cross-contamination risks and makes traceability more difficult. A single contaminated cheese wheel can be cut and recut several times in different locations before reaching the consumer, potentially spreading the bacteria to other cheeses and surfaces.
Symptoms of listeriosis usually appear within two weeks of consuming contaminated food but can take up to 10 weeks to develop. They include fever, muscle aches, nausea, tiredness, vomiting, and diarrhea. In more severe cases, symptoms may include a headache, stiff neck, confusion, loss of balance, and convulsions. Listeriosis can be particularly dangerous for pregnant women, newborns, adults over 65, and people with weakened immune systems, and it can even lead to miscarriage, stillbirth, or premature delivery in pregnant women.
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High intake of saturated fat can increase LDL cholesterol
Cheese is a food that is rich in saturated fat. Saturated fats are known to increase the levels of LDL cholesterol in the blood. High levels of LDL cholesterol are associated with an elevated risk of heart disease and stroke. Therefore, it is recommended to limit the intake of saturated fats to no more than 5-6% of daily calories. For an average diet of 2000 calories, this equates to a maximum of 13 grams of saturated fat per day.
Cheese is a significant contributor to saturated fat intake, providing around 23% of the average American's daily intake. This is due to the fact that many popular cheeses, such as cheddar and American cheese, are made from whole milk and are naturally high in saturated fat. As a result, dietary guidelines often recommend opting for reduced-fat or low-fat cheese varieties to help reduce saturated fat consumption.
However, it is important to note that the impact of cheese intake on LDL cholesterol levels is not entirely clear. Some studies have found that cheese consumption does not increase LDL cholesterol when compared to an equivalent intake of saturated fat from other sources, such as butter. This may be due to the high calcium content of cheese, which can increase the excretion of fecal fat. Additionally, a 2015 study comparing the effects of low-fat and regular cheese consumption found no significant difference in LDL cholesterol levels between the two groups.
Furthermore, while cheese can be a part of a healthy and well-balanced diet, it is important to consider portion sizes and the overall healthfulness of the diet. Cheese can offer nutritional benefits due to its calcium and vitamin content. However, for those with high cholesterol, coronary artery disease, or other heart health risk factors, it is advisable to consult with a doctor or dietitian to determine the appropriate amount and types of cheese to include in the diet.
In summary, while high intake of saturated fat can increase LDL cholesterol, the specific impact of cheese consumption on LDL cholesterol levels may be influenced by various factors and individual health considerations. It is important to adopt a healthful lifestyle and consume a varied and balanced diet that includes a range of foods, rather than solely focusing on restricting cholesterol intake.
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Dairy production's impact on climate change
Dairy production has a significant impact on climate change, and this is largely due to the methane emitted by ruminants. Feed production also contributes to global warming, and animal waste has implications for water and air quality. According to a life cycle assessment of a popular Swedish semi-hard cheese, milk accounted for 94% of the total greenhouse gases, 99% of acidic compounds, 93% of smog-creating particles, and nearly 100% of the substances that contribute to eutrophication.
The good news is that the dairy industry is taking steps to reduce its environmental impact. The American dairy industry, for example, aims to cut its greenhouse gas emissions by 25% in the next 10 years. This can be achieved through strategies such as adjusting cows' diets and installing methane digesters to turn manure into electricity.
Additionally, dairy farms can contribute to climate change mitigation by preserving open spaces and providing habitats for birds and other wildlife. Well-managed, grass-fed systems generate fewer environmental impacts, improve animal welfare, and produce more nutritious milk.
To reduce the climate impact of dairy consumption, individuals can opt for lower-fat and less dense cheeses, as the removal of fat from the cheese-making process reduces its environmental footprint. Soft cheeses tend to be greener than hard ones, and younger cheeses are more energy-efficient than older ones. Supporting local cheese producers, especially those with sustainable and organic practices, can also help reduce the environmental impact of dairy production.
While dairy production has a significant impact on climate change, it is important to note that the industry is taking steps to reduce its environmental footprint. Individuals can also make informed choices to lower the climate impact of their dairy consumption.
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Frequently asked questions
Cheese is a whole food that is a source of many nutrients, including calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. However, it is also high in calories, saturated fat, and salt. Eating too much cheese could lead to high cholesterol and high blood pressure, increasing the risk of cardiovascular disease. Therefore, it is generally recommended to consume cheese in limited amounts.
Grass-fed cheese may provide a healthier balance of omega-3 and omega-6 fatty acids, which are important for heart and metabolic health. Goat's cheese is also touted as being better for people with lactose intolerance than soft cheeses made from cow's milk. In general, hard cheeses like Parmigiano-Reggiano and aged cheddar are easily stored and travel well because they do not require refrigeration.
The recommended daily intake of cheese varies depending on individual health, lifestyle choices, and genetics. Some sources suggest that a cup of yogurt a day or three servings of cheese per week is a good guideline. However, it is important to enjoy cheese in moderation as part of a balanced diet that includes other dairy products and nutrient sources.
