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 available. You can choose a cheese based on its taste, aroma, ingredients used in cooking, preparation method, dietary restrictions, etc.
Cheese is one of the most consumed dairy products in the U.S. Cheese consumption has increased almost every year since 1995, and each American now eats about 39 pounds of cheese per year.
Dietary guidelines recommend cheese as part of a balanced diet, and cheese consumption may help reduce the risk of heart disease, type 2 diabetes, and fractures, but the evidence is not always clear.
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Women who have gone through menopause and older men are more likely to develop osteoporosis, a bone disease that weakens bones. Weakened bones make them more susceptible to fractures.
A diet lacking calcium, vitamin D, and protein can lead to the development of osteoporosis. Cheese contains all these nutrients, plus phosphorus and magnesium, which are essential for strong bones.
One study looked at how dairy foods affect fractures in women over the age of 24. Researchers found that eating dairy products, including cheese, at least two times a day was associated with a lower fracture risk.
Studies have linked cheese consumption to a lower risk of heart disease and death from heart disease.
The study did not specify the type of cheese consumed. When choosing cheese with heart health in mind, keep in mind that the American Heart Association (AHA) recommends eating 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 contains probiotics. Probiotics are tiny live microorganisms found in some foods. When you eat cheese, the probiotics reach your intestines. Probiotics are good for your gut health because they aid digestion, protect against harmful microorganisms, and provide nutrients.
Eating cheese may reduce tooth decay: One study showed that eating 25 grams (g) of Italian Grana Padano cheese reduced the bacteria that cause tooth decay. This may be because cheese helps improve the microbial composition of your mouth.
Cheese is also high in calcium, which helps protect and regenerate tooth enamel.
Because cheese is high in protein and fat, it doesn’t affect blood sugar as much as foods that contain carbohydrates.
Cheese contains fatty acids called conjugated linoleic acid (CLA), which may be associated with lower blood sugar and cholesterol levels, though the evidence is unclear.
The amount of CLA in cheese depends on factors such as what the animals that supply the cheese eat, when they produce milk, and how long the cheese is aged. Cheeses that are aged for longer will have more CLA.
Cheese is rich in protein and other nutrients that help build muscle. A small previous study looked at how cheese affects muscle protein synthesis in men aged 18-35. Eating concentrated cheese equivalent to 30 grams of protein after exercise increased muscle protein synthesis and recovery.
However, to get 30g of protein, you would need to eat nearly 100g to over 200g of cheese (depending on the type of cheese), which is not cost-effective or feasible for many people. Adding cheese to your post-workout meal may help build muscle and prepare you for your next session.
Consider choosing high-protein cheeses such as Parmesan, Romano, Gruyere, Swiss and Edam.
The nutritional value of cheese varies depending on the type. Some cheeses have a higher fat, protein, calcium and sodium content than others. For example, Cheddar cheese has more fat, protein, calcium and cholesterol than Feta cheese and full-fat cottage cheese. Cheddar cheese is the most consumed cheese in the United States. Here is the nutritional profile for 1 slice (1 oz/28 g) of Cheddar cheese:
- calorie: 113
- fat: 9.32 g
- Saturated fats: 5.29 g
- Unsaturated fats: 2.89 g
- sodium: 183 milligrams (mg)
- calcium: 199 mg, or approximately 20% of the recommended daily value (DV)
- selenium: 7.9 micrograms (mcg), or about 14% of the DV
- carbohydrates: 0.94 g
- fiber: 0 grams
- Added sugars: 0 grams
- protein: 6.41 g
Cheese also contains vitamins such as Vitamin A, K2, B2, B9 (folate), and B12, as well as minerals such as calcium, phosphorus, magnesium, and sodium.
Cheese is generally high in saturated fat and sodium, which is a concern, especially for people who have or are at risk for heart disease. The AHA recommends consuming fat-free or low-fat cheeses, such as cottage cheese.
Generally, eating cheese is safe for most people, but people with certain conditions may need to watch how much cheese they consume.
High Saturated Fat
In general, cheese is high in fat. Fats are healthy, but the type of fat matters. Cheese contains more saturated fats (unhealthy fats) than unsaturated fats (healthy fats). Too much saturated fat can lead to heart disease. That’s why people who have heart disease or are at high risk for heart disease are recommended to limit their intake of full-fat dairy products.
Mascarpone, cheddar, parmesan, brie, soft goat cheese, edam, and feta are high in saturated fat. Ricotta, cottage cheese, low-fat processed cheese, half-fat cheddar, low-fat cottage cheese, and quark are low in saturated fat.
High Sodium
Excessive sodium intake can lead to heart disease, and it is recommended that your daily sodium intake should not exceed 2,300 mg, and ideally no more than 1,500 mg.
If you’re watching your salt intake, consider choosing lower-sodium cheeses, such as mozzarella or cottage cheese. Matured and processed cheeses, such as feta, blue cheese, Parmesan, American cheese, and halloumi, are higher in salt.
Intolerances and allergies
Do not consume this product if you are allergic to the milk used in the cheese. For example, if you are allergic to goat’s milk, eating goat cheese can be dangerous.
Cheese also contains lactose, but the amount varies depending on the type of cheese. People who are lactose sensitive or lactose intolerant can choose lactose-free cheeses or cheeses with low lactose content. Hard and semi-hard cheeses have low lactose content.
Cheese is delicious on its own, but adding it as part of a meal can add flavor and texture: Cheese can be added to omelets, salads (Greek salad with feta), pastas (macaroni and cheese), desserts (cheesecake, tiramisu), vegetables (cheese stuffed), sandwiches, dipping sauces, and more.
Here are some more tips:
- When choosing cheese for a recipe, think about what flavor you want to add to the meal, whether that be spicy (blue cheese), fresh (feta cheese), creamy (ricotta cheese), nutty (Parmesan cheese) or smoky (Gouda cheese).
- If you’re sensitive to lactose, you can choose cheeses that are naturally low in lactose, such as goat cheese, brie, and feta.
- Cheese is readily available in stores, but it can also be made at home. Some cheeses are not so easy to make, but others are easy to make with milk, an acidic food (vinegar or lemon), salt, and spices. Cottage cheese is one of the easiest cheeses to make at home.
- Store cheese properly and use it within a reasonable time frame.
Cheese is often classified as soft or hard. Soft cheeses, such as cottage cheese and cream cheese, should be kept refrigerated. Cottage cheese can usually be stored for one week, and cream cheese for two weeks.
Hard cheeses do not need to be refrigerated if they are unopened. Hard cheeses such as cheddar, parmesan, swiss and american can be stored in their original packaging in a cool, dry place for up to six months. You can also freeze hard cheeses for up to six months. However, if you have opened a hard cheese, check the packaging for the recommended shelf life. Most can be stored for 3 to 4 weeks after opening.
Cheese is a dairy product that contains protein, minerals, vitamins and probiotics. It has many benefits, including supporting bone, heart, gut, teeth and muscle health. The US Dietary Guidelines recommend consuming three servings of dairy products per day, including cheese.
There are many different types of cheese, each with its own unique flavor and nutritional profile. Talk to your healthcare provider about which cheese is best for you and how much you should consume.
