Cheese, a beloved milk-derived delicacy, can be relished on its own or used to elevate the flavors of various dishes, whether it’s cheddar in a morning omelet, provolone on a lunchtime sandwich, mozzarella with cherry tomatoes for a Mediterranean-inspired snack, or parmesan gracing a farfalle pasta dinner. Devoted cheese enthusiasts often indulge in this delectable dairy product regularly, prompting curiosity about the potential consequences of daily cheese consumption.
Beyond its culinary contributions in enhancing taste and texture, cheese boasts a rich nutritional profile. It serves as a valuable source of high-quality protein and calcium, along with numerous other nutrients and bioactive compounds such as magnesium and vitamin B12. However, it’s essential to note that cheese also introduces significant amounts of sodium, saturated fat, and calories into your daily dietary intake. Furthermore, the internet is awash with misinformation about cheese, casting doubts on its consumption. Frequently, it is vilified for its saturated fat content, perceived difficulty in digestion, and even accused of contributing to various health issues, from skin problems to diabetes.
To dispel misconceptions and provide clarity, let’s explore the effects of consuming cheese daily on your body. Additionally, for more insights into incorporating this dairy delight into a healthy diet, don’t miss the advice from dietitians in our article, “5 Cheeses You Can Still Enjoy Even with High Cholesterol.
You’ll up the calcium in your diet
As per the Dietary Guidelines for Americans, a significant portion of the population falls short on their calcium intake, with 30% of men and 60% of women not meeting the recommended levels. Furthermore, a staggering 75% of individuals do not adhere to the daily dairy recommendations of three servings per day or the equivalent of 1,000 mg of calcium per day. Calcium plays a crucial role in maintaining healthy bones, but it’s worth noting that research suggests it may also have a broader range of benefits, including potential cancer prevention, blood pressure reduction, assistance in preventing preeclampsia, and support for maintaining a healthy weight. These findings are part of a comprehensive review conducted by the National Institutes of Health (NIH).
Cheese, a popular dairy product, is a notable source of calcium. A 1.5-ounce serving of cheese can provide varying amounts of calcium, ranging from 115 to 350 milligrams, depending on the cheese variety, as outlined in the Dietary Guidelines. It’s noteworthy that in the United States, approximately 72% of calcium intake is derived from dairy products and foods containing added dairy ingredients, according to the NIH. Among cheese types, hard cheeses stand out as particularly calcium-rich due to their lower water content, making them more nutrient-dense. For instance, a 1.5-ounce serving of cheddar cheese offers a substantial 305 milligrams of calcium, equivalent to one-third of the daily calcium needs for an average adult.
It may disagree with your stomach
According to the NIH, some 68% of the world’s population suffers from some type of lactose malabsorption, which occurs when the body can’t fully digest lactose, the main carbohydrate present in milk and dairy foods. If you are lactose-intolerant, cheese may cause stomach upset after eating it and lead to bloating, gas, and diarrhea.
The good news is that cheese is significantly lower in lactose than milk and yogurt. Hard, aged cheeses are the lowest in lactose and are generally well tolerated in small amounts. The cheeses that are the lowest in lactose and are generally well tolerated include Parmesan, Swiss, blue cheese, gouda, cheddar, brie, camembert, and Edam. Cheeses with the highest amounts of lactose include ricotta and cream cheese.
You’ll likely improve your gut’s microbiome
Certainly, yogurt with live, active cultures is well-known for its ability to supply beneficial bacteria that promote a healthy microbiome and support gastrointestinal (GI) and immune system health. However, it’s worth noting that several varieties of both soft and hard cheeses can also offer probiotics. These cheeses include cheddar, Edam, feta, Parmesan, Swiss, provolone, gouda, and gruyere. Probiotics are typically more abundant in aged cheeses that have not undergone pasteurization. In fact, some cheese producers are intentionally incorporating probiotics into their cheese products. For example, Babybel Plus+ Probiotic is known to contain around one billion live and active cultures per serving.
Ongoing research is being conducted to gain a better understanding of the quantity and viability of probiotic bacteria throughout the cheese production process. One study, published in the Journal of Functional Foods, sheds light on how certain cheese varieties can survive the digestive process and establish themselves in the gastrointestinal (GI) tract, potentially conferring health benefits.
This emerging area of research suggests that cheese, particularly certain types and when prepared with probiotics, may contribute to a healthier gut microbiome and overall well-being.
It may lower your risk for heart disease
While full-fat cheese is known for its significant saturated fat content, which might lead one to assume it could increase the risk of coronary artery disease, recent research suggests quite the opposite. One notable study, published in The Lancet and encompassing 135,000 participants across 21 countries, discovered no apparent link between the consumption of dairy products, including cheese, and the risk of heart disease or major coronary events. In a surprising twist, the study even indicated that individuals who reported consuming more than one serving of either full-fat or low-fat dairy foods per day tended to have a reduced risk of heart disease, heart attacks, or death from heart disease.
Another study, featured in the European Journal of Nutrition, synthesized data from 15 extensive, population-based studies involving over 200,000 subjects. Their findings reinforced the idea of an inverse relationship between cheese consumption and cardiovascular disease. Individuals who regularly included cheese in their diets were found to be up to 18% less likely to develop cardiovascular disease, up to 14% less likely to experience coronary heart disease, and up to 10% less likely to suffer from a stroke compared to those with little or no cheese intake. The researchers even suggested that a daily intake of 1.4 ounces of cheese could be an optimal amount for reaping heart health benefits.
These studies challenge the conventional wisdom about saturated fat and cheese, indicating that moderate cheese consumption may not be as detrimental to heart health as previously believed, and it might even offer protective effects in some cases. However, it’s essential to approach such findings with moderation and consider individual dietary needs and preferences in the context of an overall balanced diet.
It may help your muscles recover after exercise
Endurance and strength athletes frequently turn to protein supplements to aid in muscle recovery and enhance strength and endurance gains. Among the sources of high-quality protein, milk stands out, containing all nine essential amino acids. Scientific research has affirmed that the whey and casein proteins present in milk can play a pivotal role in post-exercise recovery and stimulate muscle protein synthesis. Cheese, primarily composed of casein, serves as a slow-to-digest protein that also contributes to post-exercise protein synthesis. Whey, on the other hand, is a fast-acting protein typically consumed immediately after strenuous workouts, while casein is often recommended as a bedtime supplement.
A recent study, as reported in the Journal of Nutrition, delved into this matter further. It involved 20 healthy male strength athletes and found that consuming 30 grams of protein from cheese yielded the same muscle protein synthesis benefits as consuming an equivalent amount of protein from milk. For individuals engaged in physical activity seeking to aid muscle recovery after intense exercise, incorporating two ounces of cheese or half a cup of cottage cheese into a bedtime snack could be beneficial.
While cheese can be a valuable addition to a well-rounded diet, it’s crucial to exercise portion control due to its calorie, sodium, and saturated fat content. To make the most of cheese’s benefits, pair it with other nutritious foods such as whole grains, dried fruit, vegetables, and salad greens. This approach ensures a balanced dietary pattern that supports both taste and health.
It may blow your daily calorie budget
One common challenge that cheese enthusiasts face is the tendency to overindulge in this savory delight. While cheese offers essential nutrients, it’s also calorie-dense, making it easy to consume in excess. On average, an ounce of most hard cheeses, such as cheddar, typically contains around 100 to 125 calories, varying by variety. It’s not uncommon to devour 3 to 4 ounces of cheese in one sitting, whether as a snack or incorporated into a main dish.
It’s worth keeping in mind that the majority of cheese blocks available in supermarkets weigh 8 ounces, which can serve as a helpful reminder to control your cheese portions. An effective strategy to enjoy cheese while managing your intake is to grate it. Grated cheese can infuse your favorite dishes with its delicious flavor while allowing you to use less for the same satisfying taste. Opt for robust, sharp cheeses like Pecorino-Romano or Parmigiano-Reggiano when grating, as their bold flavors mean you can use significantly less compared to milder varieties, striking a balance between indulgence and moderation.