Is Cheese Good For You? The Health Benefits of Cheese

Cheese is one of the most widely consumed dairy products in the United States. Did you know that the average person in the U.S. consumes about 39 pounds of cheese a year?!

It’s hard not to love cheese, with its versatility in cooking and variety of flavors and textures. Some people can’t imagine living without it (we certainly couldn’t!).

Cheese is generally recommended to be part of a balanced diet, but how much should we be consuming on a daily, weekly, monthly, yearly basis? Dairy products typically contain a lot of calcium and protein, as well as fat and sodium, but how much of each is in cheese? Do the health risks of eating cheese outweigh the benefits?

Let’s explore the key nutrients provided in different types of cheese, and how you can still enjoy cheese while maintaining a balanced diet!

Nutrient content in cheese

Cheese is what’s known as a “whole food,” meaning it’s a food that’s as close to its natural form as possible, with very little processing.

The nutrient content in cheese depends on how it is produced and the type of milk used. Highly processed cheeses may contain additives and high levels of sodium, making them less natural and reducing their health benefits. When in doubt, always check the label! At Renard’s Cheese, we only use the finest dairy and the freshest ingredients to craft our variety of award-winning cheeses.

The nutrients in cheese, such as the type and content, vary. An ounce of hard cheese, like Aged Cheddar, typically contains:

·       120 calories

·       8 grams of protein

·       6 grams of saturated fat

·       180 milligrams of calcium

A half-cup of soft cheese, such as cottage cheese or Brie, can contain:

·       120 calories

·       14 grams of protein

·       3 grams of saturated fat

·       80 grams of calcium

Both hard and soft cheeses are filled with nutrients! Packed with high levels of protein, calcium, phosphorous, and other vitamins and minerals, cheese can certainly be good for your health.

Protein is essential for building and repairing tissues, like your muscles. Calcium is an important mineral that helps build and sustain strong bones and teeth, and phosphorous works alongside it to maintain bone health.

Women who are experiencing menopause and older men are more susceptible to osteoporosis, which is a bone disease that can lead to fractures or even breaks. A diet low in calcium and protein can contribute to the development of osteoporosis, but cheese can be a great supplement to not only combat it but prevent it! One study examined women over 24 years old who consumed more than two servings of dairy daily, and researchers found a lower fracture risk.

Cheese is also full of great vitamins that can support your health and immune system. Vitamins in cheese include A, B12, and D, along with minerals like zinc and riboflavin. Vitamin A supports your vision, immune function, and cell growth. Vitamin B12 is important for nerve function, energy production, and the creation of red blood cells.

Like Vitamin A, zinc also plays a role in immune function, as well as healing wounds. Riboflavin, also known as Vitamin B2, supports energy metabolism and the maintenance of your skin and vision. Finally, Vitamin D aids in calcium absorption and bone health.

Grass-fed cheese—that is, cheese produced from milk where cows are fed a 100% grass diet—may offer a healthier balance of omega-3 and omega-6 fatty acids. Omega-3 fatty acids are good for health in various parts of your body: the brain, the heart, the eyes, and the immune and digestive systems.

The healthy dairy fats in cheese contain conjugated linoleic acid (CLA), which can ease inflammation and prevent heart disease. It can even reduce obesity when cheese replaces other high-fat foods, since the healthy fats and protein convince the body that it’s fuller faster.

The health risks of cheese

Despite the great health benefits that cheese can provide, there is an ongoing debate about the impact of cheese on health. Some experts say that low-fat dairy should be consumed to prevent cardiovascular disease, while others argue that high-fat dairy actually lowers the risk of cardiovascular disease and type 2 diabetes!

Nevertheless, you can have too much of a good thing. While cheese is rich in nutrients, it can also be highly saturated with sodium and fat. Fat is good for your health, but the type of fat is significant. Cheese contains more saturated fats (unhealthy fat) than unsaturated fats (healthy fat).

The difference in fat content in cheese comes down to the kind of milk used. Full-fat dairy foods will, naturally, have a higher amount of saturated fat. Because a high intake of saturated fat can increase LDL cholesterol levels, paired with cheese’s high sodium levels, it’s recommended to eat cheese in limited amounts as an excess of its components may contribute to a negative health effect.

Most cheeses are high in sodium, reaching about 300 to 450 mg per serving, because salt is a key ingredient in holding moisture and preventing the spread of harmful bacteria. That doesn’t mean all cheeses are high-sodium, however—some cheese, like goat, Mozzarella, and Swiss, only have about 50 to 100 mg.

How should you enjoy cheese in your diet?

Moderation of your cheese consumption is key to maintaining a healthy diet. You can certainly enjoy a modest amount of cheese in your diet, but how it’s consumed is key.

If you’re concerned about the cholesterol, sodium, and high fat content of high-fat cheeses, consider using them as a condiment or topping to your dishes rather than as a key ingredient. Sprinkle your cheese over soups, salads, or on cooked vegetables to enjoy the health benefits of cheese without any of the risks.

Like most whole foods, cheese is generally good for you as long as you don’t eat too much of it all at once! Incorporating a daily intake of cheese will help you reach your daily calcium goals, support your gut and bone health, and even lower your blood pressure, depending on the type of cheese you enjoy.

Enjoy your daily dose of cheese guilt-free knowing that you’re benefitting from several healthy nutrients from fresh, natural artisanal cheese!