Is cheese good for health? This is a question that many people ask themselves, especially those who love cheese and want to enjoy it without guilt. Cheese is one of the most consumed dairy products in the world, with an average of 18.7 kg per person per year. Cheese is made from milk, which is a rich source of protein, calcium, phosphorus, and other nutrients.
Cheese also contains beneficial bacteria, enzymes, and vitamins that can improve digestion, immunity, and bone health. However, cheese is also high in fat, calories, sodium, and cholesterol, which can increase the risk of obesity, high blood pressure, heart disease, and diabetes.
So, is cheese good for health or not? The answer is not simple, as it depends on the type, amount, and frequency of cheese consumption, as well as the individual’s health status, preferences, and goals. In this article, we will explore the surprising benefits and risks of cheese, and provide some tips on how to enjoy it in moderation and balance.
Cheese actually is one of the foods that are preferred by many people. But for health reasons, such as worrying about growing weight or increasing cholesterol, some people choose to stay away from this tasty food. However, do not have to worry because the important thing is consumed not excessively! Now the question, Is Cheese Good for Health?
Cheese is one product of milk that has undergone fermentation so it will harden. Have a taste of that sweet and savory so many people love this food. Had a solid, but soft texture when eaten.
Is Cheese Good for Health?
A study recently published in the European Journal of Nutrition has stated that consumes a small amount of cheese on a regular basis can actually reduce a person’s risk of coronary heart disease-affected amounted to 14 percent. In fact, it can also reduce the chances of someone affected by stroke by 10 percent.
Why cheese can provide good for health? According to the author of the study, high levels of calcium in the cheese (good) could block some saturated fat (FAT evil) in cheese products, so as to balance the ratio of nutritional value.
For maintaining health, you still recommended not consuming excessive cheese. But, at least you’ve learned that eating cheese in limited quantities is good enough for the health of the body.
Cheese also has a wide variety of types and all have great benefits for the body. These foods are also rich in content of nutrients in it. Such as vitamin A, vitamin B12, Vitamin C, calcium, zinc, phosphorus, iron and potassium. All content contained on the cheese has the benefits of each. Judging from the ingredients of milk, cheese is a very high source of calcium. For it if the cheese eating regularly will make strong bones. The food is very suitable for children who are still in its infancy.
The Benefits of Cheese for Health
Cheese is not only delicious, but also nutritious. Here are some of the benefits of cheese for health:
Cheese is a good source of protein.
Protein is essential for building and repairing muscles, bones, skin, hair, and other tissues in the body. Protein also helps regulate appetite, metabolism, and blood sugar levels. Cheese provides about 6 to 10 grams of protein per ounce, depending on the type. For example, cottage cheese has 10 grams of protein per ounce, while cheddar cheese has 7 grams.
The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight, or about 56 grams for men and 46 grams for women. Cheese can help meet this requirement, especially for vegetarians and vegans who do not consume animal products.
Cheese is a good source of calcium.
Calcium is a mineral that is vital for maintaining strong bones and teeth, as well as for supporting nerve, muscle, and heart function. Calcium also helps prevent osteoporosis, a condition that causes bone loss and fractures.
Cheese provides about 200 to 300 mg of calcium per ounce, depending on the type. For example, parmesan cheese has 331 mg of calcium per ounce, while mozzarella cheese has 222 mg.
The recommended daily intake of calcium for adults is 1,000 mg, or 1,200 mg for women over 50 and men over 70. Cheese can help meet this requirement, especially for people who are lactose intolerant or allergic to milk and cannot consume other dairy products.
Cheese contains beneficial bacteria.
Cheese is a fermented food, which means that it is made by adding bacteria, yeast, or mold to milk. These microorganisms produce lactic acid, which gives cheese its characteristic flavor, texture, and aroma. They also produce beneficial substances, such as probiotics, prebiotics, and bioactive peptides, that can improve digestion, immunity, and overall health.
Probiotics are live bacteria that can colonize the gut and balance the intestinal flora, which can prevent or treat diarrhea, constipation, irritable bowel syndrome, inflammatory bowel disease, and other digestive disorders. Prebiotics are non-digestible carbohydrates that can feed the probiotics and stimulate their growth and activity.
Bioactive peptides are small proteins that can have various biological effects, such as lowering blood pressure, cholesterol, and inflammation, and enhancing antioxidant, antimicrobial, and immunomodulatory activities.
Cheese contains different types and amounts of beneficial bacteria, depending on the type, origin, and processing method. Some of the most common and studied cheese bacteria are Lactobacillus, Bifidobacterium, Streptococcus, and Propionibacterium.
Prevent colitis
Butyric in cheese can protect ourselves from colon cancer. Because the cells in the intestine got a supply of nutritious intake. In addition, it can reduce the inflammation of the colon.
Prevent beriberi disease
Cheese can prevent the beriberi disease. This is because cheese has a high vitamin B content due to the fermentation process. In addition, B vitamins can also maintain healthy nerve function in the brain.
Prevent cancer
Inside the cheese, there is a good acid called linoleic acid and Sphingolipids. The both content is very beneficial for preventing cancer. This is because the two substances is anti-carcinogenic, meaning to kill carcinogenic substances. In addition to these two ingredients, cheese also has plenty of vitamin B are very good in keeping the immune system.
The Risks of Cheese for Health
Cheese is not without drawbacks, however. Here are some of the risks of cheese for health:
Cheese is high in fat.
Fat is a macronutrient that provides energy, supports cell growth, and helps absorb fat-soluble vitamins. Fat also adds flavor, texture, and satiety to foods. However, fat is also high in calories, which can lead to weight gain and obesity if consumed in excess. Fat also contains different types of fatty acids, which can have different effects on health.
Saturated fatty acids, which are mostly found in animal products, can raise the levels of low-density lipoprotein (LDL) cholesterol, which is the “bad” cholesterol that can clog the arteries and increase the risk of heart disease and stroke.
Trans fatty acids, which are mostly found in processed foods, can also raise LDL cholesterol and lower high-density lipoprotein (HDL) cholesterol, which is the “good” cholesterol that can protect the arteries and reduce the risk of heart disease and stroke.
Cheese is high in fat, especially saturated fat and trans fat, depending on the type, origin, and processing method. Cheese provides about 6 to 10 grams of fat per ounce, of which 4 to 6 grams are saturated fat and 0.2 to 0.5 grams are trans fat.
For example, cream cheese has 10 grams of fat per ounce, of which 6 grams are saturated fat and 0.3 grams are trans fat, while Swiss cheese has 8 grams of fat per ounce, of which 5 grams are saturated fat and 0.2 grams are trans fat.
The recommended daily intake of fat for adults is 20 to 35% of total calories, of which less than 10% should come from saturated fat and less than 1% should come from trans fat. Cheese can easily exceed this limit, especially for people who consume a lot of cheese or other high-fat foods.
Cheese is high in sodium.
Sodium is a mineral that is essential for maintaining fluid balance, blood pressure, and nerve and muscle function. Sodium also enhances the flavor and shelf life of foods. However, sodium is also a major contributor to hypertension, or high blood pressure, which is a risk factor for heart disease, stroke, kidney disease, and other chronic conditions.
Cheese is high in sodium, depending on the type, origin, and processing method. Cheese provides about 100 to 500 mg of sodium per ounce, which is about 4 to 20% of the recommended daily intake of 2,300 mg. For example, feta cheese has 316 mg of sodium per ounce, while blue cheese has 395 mg.
Cheese can easily exceed this limit, especially for people who consume a lot of cheese or other high-sodium foods, such as processed meats, canned foods, sauces, and snacks.
Cheese is high in cholesterol.
Cholesterol is a waxy substance that is produced by the liver and found in some foods. Cholesterol is needed for making hormones, bile acids, and vitamin D, and for maintaining cell membranes. Cholesterol also circulates in the blood, where it can be carried by different types of lipoproteins, such as LDL and HDL.
As mentioned earlier, high levels of LDL cholesterol can increase the risk of heart disease and stroke, while high levels of HDL cholesterol can reduce the risk of heart disease and stroke . Cheese is high in cholesterol, depending on the type, origin, and processing method.
Cheese provides about 20 to 30 mg of cholesterol per ounce, which is about 7 to 10% of the recommended daily intake of 300 mg. For example, cheddar cheese has 29 mg of cholesterol per ounce, while brie cheese has 28 mg.
Cheese can easily exceed this limit, especially for people who consume a lot of cheese or other high-cholesterol foods, such as eggs, meat, poultry, and seafood.
How to Enjoy Cheese in Moderation and Balance
Cheese is a food that can have both benefits and risks for health, depending on the type, amount, and frequency of consumption, as well as the individual’s health status, preferences, and goals. Therefore, it is important to enjoy cheese in moderation and balance, and to follow some tips to make the most of it:
Choose low-fat, low-sodium, and low-cholesterol cheeses.
Some cheeses are lower in fat, sodium, and cholesterol than others, and can still provide protein, calcium, and beneficial bacteria. Some examples are cottage cheese, ricotta cheese, mozzarella cheese, goat cheese, and parmesan cheese .
These cheeses can be used as substitutes for higher-fat, higher-sodium, and higher-cholesterol cheeses, such as cream cheese, cheddar cheese, blue cheese, and brie cheese .
However, even low-fat, low-sodium, and low-cholesterol cheeses should be consumed in moderation, as they still contain some fat, sodium, and cholesterol, and can add up to the daily intake limit.
Limit the portion size and frequency of cheese consumption.
The American Heart Association recommends limiting cheese intake to no more than one to two ounces per day, or about the size of a pair of dice. This can help keep the fat, sodium, and cholesterol intake within the recommended limits, and prevent excess calories and weight gain.
Cheese can also be consumed less often, such as once or twice a week, rather than every day. Cheese can be used as a flavor enhancer, rather than as a main ingredient, in dishes such as salads, sandwiches, soups, casseroles, and pizzas.
Cheese can also be paired with other healthy foods, such as fruits, vegetables, nuts, and whole grains, to create a balanced and nutritious meal or snack.
Choose natural, organic, and grass-fed cheeses.
Some cheeses are more natural, organic, and grass-fed than others, and can have higher quality and safety standards. Natural cheeses are made from natural ingredients, such as milk, salt, rennet, and cultures, and do not contain artificial colors, flavors, preservatives, or additives.
Organic cheeses are made from organic milk, which comes from cows that are not treated with antibiotics, hormones, or pesticides, and are fed organic feed. Grass-fed cheeses are made from grass-fed milk, which comes from cows that are raised on pasture and eat mostly grass, rather than grains.
These cheeses can have higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), and antioxidants, which can have anti-inflammatory, anti-cancer, and anti-diabetic effects. These cheeses can also have lower levels of omega-6 fatty acids, which can have pro-inflammatory and pro-cancer effects.
These cheeses can also have lower levels of toxins, such as antibiotics, hormones, and pesticides, which can have negative effects on health and the environment.
However, these cheeses can also be more expensive and less available than conventional cheeses, and may still contain some fat, sodium, and cholesterol, so they should still be consumed in moderation and balance.
Enjoy the variety and diversity of cheese.
Cheese is a food that comes in many different types, flavors, textures, and forms, and can be enjoyed in many different ways. Cheese can be fresh or aged, soft or hard, mild or strong, white or yellow, and can be made from cow, goat, sheep, or buffalo milk.
Cheese can also be sliced, shredded, grated, melted, baked, fried, or grilled, and can be eaten alone or with other foods. Cheese can also be paired with different wines, beers, fruits, nuts, breads, crackers, and jams, to create different combinations and sensations.
Cheese can also be used to make different dishes, such as cheese fondue, cheese souffle, cheese cake, cheese sauce, cheese dip, and cheese balls. Cheese can also be used to make different cuisines, such as French, Italian, Greek, Mexican, and Indian.
Cheese can also be used to celebrate different occasions, such as holidays, birthdays, anniversaries, and parties. Cheese can also be used to express different emotions, such as love, happiness, gratitude, and comfort. Cheese is a food that can bring joy, pleasure, and satisfaction to life, as long as it is enjoyed in moderation and balance.
FAQ
Here are some frequently asked questions about cheese and health:
Is cheese bad for cholesterol?
Cheese can raise the levels of LDL cholesterol, which can increase the risk of heart disease and stroke. However, cheese can also raise the levels of HDL cholesterol, which can reduce the risk of heart disease and stroke.
The effect of cheese on cholesterol depends on the type, amount, and frequency of cheese consumption, as well as the individual’s health status, genetics, and lifestyle.
Some people may be more sensitive to the effects of cheese on cholesterol than others, and may need to limit their cheese intake more than others.
The best way to know how cheese affects your cholesterol is to check your blood cholesterol levels regularly and consult your doctor for advice.
Is cheese good for weight loss?
Cheese can help with weight loss, as it is high in protein, which can increase the metabolism, reduce the appetite, and preserve the muscle mass. Cheese can also provide calcium, which can stimulate the breakdown of fat cells and inhibit the formation of new fat cells.
Cheese can also provide beneficial bacteria, which can improve the digestion, immunity, and metabolism. However, cheese can also hinder weight loss, as it is high in fat, calories, sodium, and cholesterol, which can lead to weight gain and obesity if consumed in excess.
The effect of cheese on weight loss depends on the type, amount, and frequency of cheese consumption, as well as the individual’s calorie intake, energy expenditure, and body composition.
Some people may be more prone to gain weight from cheese than others, and may need to limit their cheese intake more than others.
The best way to know how cheese affects your weight is to monitor your weight and body fat percentage regularly and consult your doctor or dietitian for advice.
Is cheese good for bones?
Cheese can help with bone health, as it is high in calcium, which is essential for maintaining strong bones and teeth, and preventing osteoporosis. Cheese can also provide phosphorus, which is another mineral that is important for bone health.
Cheese can also provide protein, which can support the bone structure and function.
Cheese can also provide beneficial bacteria, which can enhance the absorption of calcium and other nutrients, and modulate the immune system and inflammation, which can affect the bone health.
However, cheese can also harm the bone health, as it is high in sodium, which can increase the urinary excretion of calcium and other minerals, and lower the bone density.
Cheese can also increase the acidity of the blood, which can cause the body to release calcium from the bones to buffer the acid, and weaken the bones.
The effect of cheese on bone health depends on the type, amount, and frequency of cheese consumption, as well as the individual’s age, gender, hormone levels, and lifestyle.
Some people may be more vulnerable to the effects of cheese on bone health than others, and may need to supplement their cheese intake with other sources of calcium and other nutrients, such as green leafy vegetables, nuts, seeds, beans, and fortified foods.
The best way to know how cheese affects your bone health is to measure your bone mineral density regularly and consult your doctor for advice.
Wrap Up
Is cheese good for health? The answer is not simple, as cheese is a food that can have both benefits and risks for health, depending on the type, amount, and frequency of cheese consumption, as well as the individual’s health status, preferences, and goals.
Cheese can provide protein, calcium, and beneficial bacteria, which can improve digestion, immunity, and bone health. However, cheese can also provide fat, sodium, and cholesterol, which can increase the risk of obesity, high blood pressure, heart disease, and diabetes.
Therefore, it is important to enjoy cheese in moderation and balance, and to follow some tips to make the most of it, such as choosing low-fat, low-sodium, and low-cholesterol cheeses, limiting the portion size and frequency of cheese consumption, choosing natural, organic, and grass-fed cheeses, and enjoying the variety and diversity of cheese.
Cheese is a food that can bring joy, pleasure, and satisfaction to life, as long as it is enjoyed in moderation and balance.
Thank you very much for reading Is Cheese Good for Health? , hopefully useful.
