Health Experts Have Good News & Bad News About Eating Lots Of Cheese
Humanity’s love of cheese predates recorded history. Historians largely believe that cheese was first invented by accident when milk was left out in the sun. What was first a mistake has become has been a widely practiced culinary tradition that reflects thousands of years of craftsmanship.
Because there are cheeses made in nearly every corner of the world, the ingredient can come in many different forms. It can be sharp and salty, mild and melty, soft and stinky, and everything in between.
Cheese makes an appearance in some of our favorite recipes. It adds richness to everything from appetizers to hearty main dishes. But is it possible to have too much of a good thing?
We consulted dietitians and nutritionists to unpack all of the pros (and cons) of eating lots of cheese. While every diet can differ, there are a few things that everybody should consider when they’re browsing the cheese aisle. Here’s what you need to know.
What Are The Health Benefits Of Cheese?
Cheese shares much of its nutritional profile with the milk with which it’s made. But the process concentrates many of the nutrients into a denser package. “Most cheeses are a great source of calories, protein, calcium and phosphorus,” says Angel Luk, registered dietitian and nutritionist. But because there are countless ways to make cheese, the benefits to your diet will vary.
“Some cheeses, like mozzarella and bleu cheese, even have live, active cultures which can increase the good bacteria in our gut,” says registered dietitian Alex Evink. The concentration of calcium, lactose, sodium, and micronutrients will also depend on how long a cheese is aged.
So, is there a cheese that’s “healthier” than the rest? The answer is no—because that’s kind of a trick question.
Everybody’s nutritional requirements and goals are different. So what’s the most nutritionally beneficial for one person may not be for someone else. “It depends on which nutrient someone wants more or less of,” says Luk.
For instance, certain cheeses may be better for those of us trying to get more protein into their diet. "For example, cottage cheese is high in protein while being relatively low in fat," says Dr. Chris Mohr, Fitness and Nutrition Advisor for Fortune Recommends Health. Others who may have problems digesting lactose could benefit from eating hard cheeses like Parmesan, Evink adds.
Can We Eat Cheese Every Day?
Yes, you can absolutely enjoy cheese as part of your daily diet. But, just like with any other food, experts recommend consuming cheese in moderation. There are a few reasons why.
First, cheese is a calorically dense food. An ounce of hard cheese contains an estimated 120 calories, according to Harvard’s School of Public Health. An ounce isn’t much, and it’s easy to exceed that serving size, especially if you’re enjoying a cheese board.
Another important consideration is the sodium in cheese. Salt is an essential component of preservation to draw out moisture and keep bad bacteria at bay (just like with cured meats and pickles).
The average American takes in more sodium than the daily recommended amount. If sodium consumption goes unchecked, there’s a higher risk of long-term health issues like high blood pressure and heart disease. In general, cheeses that are aged longer contain more sodium, but Evink recommends checking the label of each cheese to monitor your intake.
Moderation is also key when it comes to saturated fat. Fat sourced from animals typically contains higher levels of saturated fat, which has been connected to high cholesterol. Luk says that in the long term, this can increase your risk of heart attack or stroke.
The risks are real, but that does not mean that you should abstain from eating cheese entirely. What’s important is not eating cheese in excess.
“Eating small amounts of cheese daily, like adding a little feta to a salad or mozzarella to a sandwich, is perfectly fine for most people," says Mohr. "Just aim for moderation and choose more nutrient-rich cheeses."
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