Cheese has long been a beloved staple in diets worldwide, offering a rich array of flavors and textures. Recent studies reveal that consuming around 40 grams of cheese can provide neutral to moderate health benefits.
Specifically, moderate-quality evidence suggests that cheese intake is inversely associated with all-cause and cardiovascular disease (CVD) mortality, as well as incidences of coronary heart disease and stroke.
Beyond its savory appeal, cheese is a valuable source of essential nutrients like calcium and protein.
Certain varieties also contain probiotics and bioactive compounds, such as vitamin K2, which support bone health and cardiovascular function.
While concerns about saturated fat and sodium content persist, enjoying cheese in moderation can be part of a balanced diet.
The key lies in pairing cheese with nutrient-rich foods to maximize its health benefits without compromising overall well-being.
Nutritional Profile of Cheese
Cheddar cheese stands as the most consumed type in the US, offering a robust nutritional profile. Each 1-ounce (28g) slice contains:
| Nutrient | Amount per 1 oz (28g) | % Daily Value |
|---|---|---|
| Calories | 113 | – |
| Fat | 9.32 g | – |
| Saturated Fat | 5.29 g | – |
| Unsaturated Fat | 2.89 g | – |
| Sodium | 183 mg | – |
| Calcium | 199 mg | 20% |
| Selenium | 7.9 mcg | 14% |
| Carbohydrates | 0.94 g | – |
| Protein | 6.41 g | – |
7 Health Benefits of Cheese
Cheese is not only a popular food choice but also delivers several health benefits. Here are 7 key health advantages of including cheese in your diet:
1. Promotes Bone Health
Cheese significantly supports bone health by providing essential nutrients. It contains over 200 mg of calcium per ounce, meeting a substantial portion of the daily requirement recommended by the World Health Organization.
Also, cheddar cheese offers vitamin D and protein, which are crucial for bone strength and density. Studies indicate that women consuming more than two servings of dairy daily, including cheese, experience a lower risk of fractures.
Phosphorus and magnesium in cheese further enhance bone integrity, making it a vital component in preventing osteoporosis.
2. May Enhance Heart Health
Research links cheese consumption to a lower risk of heart disease and mortality. Selecting low-fat or fat-free varieties aligns with the American Heart Association’s guidelines to limit saturated fat and sodium intake.
High levels of saturated fat and sodium elevate heart disease risk. Opting for healthier cheese options reduces these risks while providing essential nutrients like calcium and protein.
Consequently, moderate cheese consumption supports cardiovascular health effectively within a balanced diet.
3. Supports Digestive Health
Cheese contains probiotics, reaching your gut when eaten. These tiny organisms help digestion by breaking down lactose and fiber. They protect against harmful microorganisms, reducing infection risks.
Also, probiotics provide essential nutrients, promoting overall gut health. Regular consumption of probiotic-rich cheese supports a balanced microbiome, enhancing nutrient absorption and maintaining intestinal integrity.
4. Maintains Oral Health
Consuming 25 grams of Italian Grana Padano cheese decreases bacteria that cause tooth decay. This reduction occurs as cheese fosters a healthier balance of microorganisms in the mouth.
Also, cheese’s high calcium content protects and rebuilds tooth enamel, enhancing dental strength. Regular intake supports stronger teeth and lowers the risk of cavities.
Combining antimicrobial effects with enamel reinforcement, cheese serves as a vital component in maintaining optimal oral health.
5. May Help Regulate Blood Sugar Levels
Cheese’s high protein and fat content keeps blood sugar levels stable, unlike carbohydrate rich foods. It contains conjugated linoleic acid (CLA), a fatty acid linked to lower blood sugar and cholesterol levels, though evidence remains inconclusive.
The amount of CLA in cheese varies based on factors such as the animals’ diet, milk production timing, and cheese aging duration. Typically, cheeses aged longer possess higher CLA levels, potentially enhancing their blood sugar regulating properties.
6. May Aid in Muscle Development
Cheese provides essential protein and nutrients that support muscle growth. According to Hermans et al., consuming cheese with 30 g of protein after exercise boosts muscle protein synthesis and recovery.
Typically, achieving this requires 100 to 200 g of cheese, depending on the type, which may not be cost-effective or practical for everyone.
However, adding high-protein cheeses like Parmesan, Romano, Gruyère, Swiss, and Edam to post-workout meals can aid in muscle development and prepare the body for subsequent training sessions.
7. Blood Vessel Protection
Cheese is a rich source of glutathione, an antioxidant that plays a crucial role in maintaining brain health. Also, glutathione supports blood vessel function by enhancing their elasticity and minimizing oxidative damage.
According to a 2016 study, participants who included cheese in their diet exhibited significantly healthier blood vessels compared to those who consumed pretzels or soy cheese.
This evidence underscores the importance of incorporating cheese into a balanced diet to protect vascular health effectively.
By prioritizing cheese consumption, individuals can leverage its antioxidant properties to maintain optimal blood vessel integrity.
Risks of Cheese
Cheese is a widely enjoyed food that delivers numerous health benefits while also presenting potential risks. Gaining a comprehensive understanding of these aspects allows individuals to make informed dietary decisions.
High Saturated Fatty Acids
Cheese contains significant saturated fats; one ounce of cheddar has 5.29 grams. High saturated fat intake can elevate LDL cholesterol, increasing heart disease risk.
Choosing low-fat cheese varieties and moderating portions help manage saturated fat consumption. Balancing cheese’s nutritional benefits with its saturated fat content supports cardiovascular health.
High Sodium
Cheese contains high sodium levels, with one ounce of cheddar providing 183 milligrams. Excess sodium intake can lead to increased blood pressure and a higher risk of hypertension.
Selecting low-sodium cheese options and controlling portion sizes help manage sodium consumption. Balancing cheese enjoyment with its sodium content supports overall heart health.
Intolerance and Allergy
Cheese may trigger intolerances and allergies in some individuals. Lactose intolerance affects those who cannot digest lactose, potentially causing digestive discomfort.
Also, milk protein allergies can lead to severe reactions like asthma or anaphylaxis. Choosing lactose-free or dairy-free cheese alternatives helps those with sensitivities safely enjoy cheese-like products.
Conclusion
Cheese stands out as a versatile addition to a balanced diet. Its rich nutrient profile supports bone strength and heart health while offering benefits for digestion and muscle development.
Choosing the right type and portion size is key to maximizing these advantages. Opting for lower-fat and lower-sodium varieties can help mitigate potential risks without sacrificing flavor.
Incorporating cheese thoughtfully allows individuals to enjoy its taste and health perks, making it a valuable component of a nutritious lifestyle.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.