Cheese is a highly nutrient-dense food, serving as a rich source of high-quality protein, fats, and essential micronutrients, with minimal calories derived from carbohydrates [1]. Due to its lower water content compared to milk, cheese is naturally more calorie-dense. The specific nutritional profile—including the ratio of fat to protein—is highly dependent on the type of cheese, the milk source (e.g., cow, goat, sheep), and whether full-fat or skimmed milk is used. For instance, cream cheese is generally higher in fat content, while low-fat cottage cheese provides significantly fewer calories. It is crucial to understand that while cheese offers numerous health benefits, portion control and moderation are essential for integrating it into a balanced diet, particularly due to its varying saturated fat and sodium content [3].
Here are some of the cheese benefits you should be aware of:
1. Cheese Is Calorie-Dense but Nutrient-Rich
Cheese contains a high concentration of calories, primarily from fats and proteins, with minimal carbohydrates. Its calorie density makes it a concentrated source of nutrition, providing essential amino acids necessary for muscle repair and maintenance [2]. The fat-to-protein ratio can vary depending on the milk used and whether the cheese is full-fat or low-fat. Readers should be aware that processed cheeses may contain significantly more sodium and additives compared to natural cheeses, so it’s best to carefully read labels before including them in a regular diet.
2. Cheese May Support Bone Health
Cheese is a rich source of bone-supportive nutrients, including calcium, phosphorus, and high-quality protein [1]. These nutrients are fundamental for maintaining bone mineral density and strength. Strong observational and meta-analytic evidence suggests that the regular consumption of dairy products, including cheese, as part of a balanced diet, may help support bone density and significantly reduce the risk of bone conditions such as osteoporosis, particularly in populations with low baseline dietary calcium intake [1].
3. Cheese and Dental Health
Certain types of cheese may support dental health by helping to buffer acid levels and maintain a healthier, more neutral pH level in the mouth. The calcium and phosphorus naturally present in cheese may contribute to the remineralisation of tooth enamel [1]. Furthermore, some studies suggest that the act of chewing firm cheese stimulates saliva flow, which acts as a natural rinsing agent and helps neutralise acids produced by bacteria in the mouth, thereby potentially reducing the risk of dental erosion [1].
4. Cheese Can Be Helpful for Healthy Weight Management or Gain
Due to its high calorie density and significant fat and protein content, cheese may be a beneficial addition for individuals who need to safely gain weight or increase their overall energy intake [2]. When consumed in moderation alongside nutrient-rich foods such as fruits, vegetables, and whole grains, cheese may contribute effectively to meeting energy and nutrient needs for those with increased caloric requirements, such as athletes or individuals recovering from illness. It is essential to distinguish between healthy weight gain supported by nutrient-dense foods and unhealthy weight gain from excessive calorie intake, especially from high-sodium, high-saturated fat varieties.
5. Cheese Is a Key Source of Vitamin B12
Cheese is a natural source of vitamin B12 (cobalamin), an essential micronutrient that is crucial for red blood cell formation, neurological function, and DNA synthesis [1]. Since this vitamin is primarily found in animal-based products, cheese can be an especially beneficial dietary component for vegetarians seeking to meet their B12 needs through a balanced diet without relying on supplements. However, vegans must rely on fortified foods or supplements to meet their B12 needs.
6. Low-Sodium Cheese Varieties May Aid in Blood Pressure Management
It is a well-established fact that excessive sodium (salt) intake is directly linked to an increased risk of high blood pressure (hypertension) [3]. Therefore, while many hard or processed cheeses are high in sodium, selecting low-sodium dairy products and low-sodium cheese varieties may be a strategic part of a dietary plan that supports blood pressure regulation. Combining low-sodium cheese with potassium-rich foods, such as leafy greens, lentils, or bananas, may offer further protective benefits due to the synergistic effect of sodium reduction and potassium increase [3].
Conclusion
Cheese is a versatile and nutrient-dense food that offers a range of scientifically supported health benefits when consumed thoughtfully and in moderation [1]. Rich in high-quality protein, calcium, and essential fats, it can support bone health, muscle function, and overall well-being. However, the varying content of saturated fat, sodium, and calories in some varieties (especially processed or aged types) does pose a health risk if consistently overconsumed [3]. For cardiovascular health, attention to saturated fat intake remains key. Individuals with pre-existing conditions like hypertension or hyperlipidemia should always consult their physician or a registered dietitian for personalized dietary advice before increasing their consumption. Understanding the type of cheese, managing portion sizes, and considering individual dietary needs is key to enjoying it as part of a balanced diet. By being mindful, cheese can be both a delicious and nutritious addition to your meals.
Frequently Asked Questions (FAQs)
Is cheese healthy or unhealthy?
Cheese can be a healthy component when consumed in moderation. It offers important nutrients like calcium, protein, and vitamin B12, but can also be high in fat and sodium, depending on the type [3]. The health impact is determined by the total diet and the variety consumed.
Which cheeses are good for lactose-intolerant people?
Aged cheeses, such as cheddar, Parmesan, and Swiss, tend to have naturally lower lactose content because the lactose is broken down during the aging process. These varieties may be easier to digest for individuals with mild lactose intolerance.
Is cheese fattening?
Cheese is calorie-dense and can contribute to weight gain if consumed in caloric excess. However, it can also support healthy weight gain or be part of a nutritionally balanced diet when included strategically [2].
What is the healthiest type of cheese?
Cheeses generally considered more suitable for regular consumption due to lower fat and sodium content often include cottage cheese, ricotta, feta (usually lower in fat than hard cheeses, but check sodium), and fresh mozzarella. The “healthiest” type ultimately depends on an individual’s specific health goals, such as managing sodium, fat, or lactose intake.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The information provided does not replace the relationship between a patient and their physician. Please consult a qualified healthcare provider or a Registered Dietitian before making any significant changes to your diet, especially if you have allergies, lactose intolerance, hypertension, or other pre-existing health conditions.
References
[1] Zhang, M., Dong, X., Huang, Z., Li, X., Zhao, Y., Wang, Y., Zhu, H., Fang, A., & Giovannucci, E. L. (2023). Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies. Advances in Nutrition, 14(5). https://doi.org/10.1016/j.advnut.2023.06.007
[2] Hermans, W. J. H., Fuchs, C. J., Hendriks, F. K., Houben, L. H. P., Senden, J. M., Verdijk, L. B., & van Loon, L. J. C. (2022). Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-group Trial. The Journal of Nutrition, 152(3), 748-757. https://doi.org/10.1093/jn/nxac007
[3] Hu, M.-J., Tan, J.-S., Gao, X.-J., Yang, J.-G., & Yang, Y.-J. (2022). Effect of Cheese Intake on Cardiovascular Diseases and Cardiovascular Biomarkers. Nutrients, 14(14), 2936. https://doi.org/10.3390/nu14142936
Leave a Reply