Cheese: benefits, nutrition and risks
Cheese is a dairy product that is rich in protein, fat, calcium, phosphorus, and vitamins A, K, and B. There are many types of cheese. You can choose a cheese based on its taste, smell, what you cook it with, how it is made, and your dietary restrictions.
Cheese is one of the most widely consumed dairy products in the United States. Cheese consumption has increased nearly every year since 1995, and the average American now eats about 37 pounds of cheese per year.
Dietary guidelines recommend eating cheese as part of a balanced diet. Eating it may help reduce the risk of heart disease, type 2 diabetes, and bone fractures, but the evidence is not always clear.
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Postmenopausal women and older men are more likely to have osteoporosis, a bone disease in which bones become fragile. Weaker bones can make you more susceptible to fractures.
A diet low in calcium, vitamin D and protein may contribute to the development of osteoporosis. Cheese contains all of these nutrients, plus phosphorus and magnesium, which are also essential for strong bones.
A study looked at the effect of dairy products on fractures (broken bones) in women over the age of 24. Researchers found that consuming more than two servings of dairy products, including cheese, daily may reduce the risk of fracture.
Research has shown that cheese consumption is linked to a lower risk of heart disease and death from heart disease.
The study did not specify the types of cheese consumed. When choosing cheese with your heart health in mind, keep in mind that the American Heart Association (AHA) recommends consuming low-fat or fat-free dairy products to limit saturated fat and sodium intake, as high intakes of saturated fat and sodium may increase the risk of heart disease.
Cheese may contain probiotics. Probiotics are tiny living organisms found in certain foods. When you eat cheese, the probiotics reach your gut. Probiotics are good for gut health because they aid digestion, protect against harmful microorganisms, and provide nutrients.
Eating cheese can reduce tooth decay. One study showed that eating 25 grams (g) of Italian Grana Padano cheese can reduce the growth of bacteria that cause tooth decay. This may be because cheese helps create a better composition of microorganisms in the mouth.
Because cheese contains high amounts of calcium, this food can also help protect and rebuild tooth enamel.
Cheese is high in protein and fat, so it doesn’t affect your blood sugar levels as much as foods containing carbohydrates.
Cheese contains a fatty acid called conjugated linoleic acid (CLA). These fatty acids are associated with lower blood sugar and cholesterol levels, although the evidence is unclear.
The CLA content of cheese varies depending on factors such as the diet of the animals that provide the cheese, the period of milk production, and the length of time the cheese is aged. Cheeses that are aged for longer periods may contain more CLA.
Cheese contains a good amount of protein and other nutrients that help build muscle. An older, smaller study looked at the effect of cheese on muscle protein synthesis in men aged 18 to 35. Consuming a cheese concentrate equivalent to 30 g of protein after exercise increased muscle protein synthesis and recovery.
However, you would need to eat between 100g and 200g of cheese (depending on the type of cheese) to get 30g of protein. This is not cost-effective or feasible for many people. You can add cheese to your post-workout meal to potentially help build muscle and prepare you for the next session.
Consider choosing cheeses that are high in protein like Parmesan, Romano, Gruyere, Swiss, and Edam.
The nutritional value of cheese varies depending on the type. Some cheeses contain more fat, protein, calcium, and sodium than others. For example, cheddar cheese contains more fat, protein, calcium, and cholesterol than feta or full-fat cottage cheese. Cheddar is the most widely consumed cheese in the United States. Here is the nutritional profile for one slice (1 ounce/28 g) of cheddar cheese:
- Calories: 113
- Fat: 9.32 g
- Saturated fat: 5.29 g
- Unsaturated fats: 2.89 g
- Sodium: 183 milligrams (mg)
- Calcium: 199 mg, or about 20% of the Daily Value (DV)
- Selenium: 7.9 micrograms (mcg), or about 14% of the DV
- Carbohydrates: 0.94 g
- Fiber: 0 g
- Added sugars: 0 g
- Protein: 6.41 g
Cheese also contains vitamins such as A, K2, B2, B9 (folate) and B12 as well as minerals such as calcium, phosphorus, magnesium and sodium.
Cheese is typically high in saturated fat and sodium. This can be a problem, especially for people who already have heart disease or are at risk for developing it. The AHA recommends eating fat-free and low-fat cheeses, such as cottage cheese.
Eating cheese is generally safe for most people. However, people with specific medical conditions should be careful about how much cheese they eat.
High saturated fatty acids
Cheese is usually high in fat. Fat is good for you, but the type of fat matters. Cheese contains more saturated fat (bad fat) than unsaturated fat (good fat). Eating too much saturated fat can lead to heart disease, so people with heart disease or an increased risk of heart disease are advised to limit their intake of full-fat dairy products.
Mascarpone, cheddar, parmesan, brie, soft goat cheese, edam and feta are higher in saturated fat. Ricotta, fromage blanc, reduced-fat processed cheese, semi-skimmed cheddar, reduced-fat fromage blanc and fromage blanc are lower in saturated fat.
High sodium content
Excessive sodium consumption can cause heart disease. It is recommended to consume no more than 2,300 mg (and ideally no more than 1,500 mg) of sodium per day.
If you’re watching your salt intake, consider choosing lower-salt cheeses, such as mozzarella and fromage blanc. Aged and processed cheeses such as feta, blue cheese, parmesan, American cheese and halloumi contain more salt.
Intolerance and allergy
Do not consume the product if you are allergic to the milk used in cheese. For example, eating goat cheese can be dangerous if you are allergic to goat milk.
Cheese also contains lactose, but in different amounts depending on the type of cheese. If you are sensitive or intolerant to lactose, you can choose lactose-free or lactose-reduced cheeses. Hard and semi-hard cheeses contain less lactose.
Cheese is great on its own. It also adds flavor and texture when included in a meal. You can add cheese to omelets, salads (Greek salad with feta cheese), pasta (mac & cheese), desserts (cheesecake and tiramisu), vegetables (cheese stuffing), sandwiches, and dipping sauces.
Here are some additional tips:
- When choosing a cheese for a recipe, think about the type of flavor you want to bring to a meal: spicy (blue cheese), fresh (feta), creamy (ricotta), nutty (parmesan), and smoky (gouda).
- If you are lactose sensitive, you may want to opt for cheeses that are naturally lower in lactose, such as goat cheese, brie and feta.
- Although cheese is easily available in stores, you can also make it yourself. While some cheeses are not easy to make, others are easy if you have milk, acidic foods (vinegar or lemon), salt, and spices. Cottage cheese is one of the easiest to make at home.
- Make sure to store the cheese properly and use it within the appropriate time frame.
Cheese is often classified into soft cheese and hard cheese. You should refrigerate soft cheeses like cottage cheese and cream cheese. Typically, cottage cheese can be stored for one week and cream cheese for two weeks.
There is no need to refrigerate unopened hard cheeses. You can store hard cheeses like cheddar, parmesan, Swiss, and American cheese in their original packaging in a cool, dry place for six months. You can also freeze hard cheeses for six months. However, if you open hard cheese, read the information on the package for the suggested shelf life. They are often good for 3 to 4 weeks after opening.
Cheese is a dairy product that contains protein, minerals, vitamins, and probiotics. It may have many benefits, including promoting bone, heart, gut, teeth, and muscle health. The U.S. Dietary Guidelines suggest consuming three servings of dairy products per day, which may include cheese.
There are many types of cheese, each with its own flavor and nutritional profile. Talk to your healthcare professional about which cheeses are best for you and how much you should eat.
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