Cheese and Health
There is no question that cheese is loved for its taste and versatility, but negative feelings are often associated with cheese and health. Although cheese can be risky when eaten in excess—as is the case for many of the foods that we eat—when consumed in moderation, cheese has many healthy benefits.
Calcium
These benefits of course include calcium, with cheese being an easy way to make sure we get our necessary daily dose. This fact is well known since milk is the main component of cheese and we learn from an early age that milk equals calcium. Cheese is only second to milk when it comes to our calcium consumption, no surprise when you think of all the ways cheese can be eaten and used in dishes. According to the USDA, children 2 to 8 years old need 2 cups of dairy a day and individuals 9 years and older need 3 cups. One cup of milk or yogurt equals 1.5 ounces of natural cheese or 2 ounces of processed cheese. Of course cheese shouldn’t be your only source of calcium (about 1 ounce is considered a serving). It’s important to note that calcium supplements are often used to achieve daily requirements, but a 2009 study by Purdue University demonstrated that when it comes to bone growth and strength, dairy has an advantage over the calcium carbonate that is found in most of these supplements.
Other Vitamins and Minerals
Beyond calcium, cheese has other health advantages that people may not know, such as protein and other important vitamins and minerals. The protein in cheese is a high-quality protein that contains all nine of the essential amino acids. These amino acids may also be good for mental health, especially long-term memory. It is particularly important for vegetarians to eat cheese or milk for protein since they don’t get it from meat. In addition to protein, cheese is also a source of phosphorus, zinc, riboflavin, magnesium, zinc and Vitamins A, E, K and B12.
Lactose Intolerance
Since dairy products contain important calcium and other essential vitamins and minerals for our diet, individuals that are lactose intolerant are missing out on a major part of the food pyramid. Hard cheeses, however, can help solve this problem because they have a lower amount of lactose and therefore are easier to tolerate than other diary foods. As cheese ages the lactose becomes lactic acid and doesn’t make lactose intolerant people sick. Well-aged cheeses such Parmigiano-Reggiano, Pecorino Romano and Grana Padano are a great option for the lactose intolerant.
Weight Loss
Most of us don’t think of eating cheese to lose weight, in fact, most of us think we should eat less cheese or cut it out of our diets completely to decrease our weight. Although it’s true that gorging on cheese will add extra calories and therefore weight, having a piece of full-fat cheese could help you shed those pounds. Several recent studies have been published in leading medical journals attesting to this fact, stating that eating dairy is connected to weighing less. At this time, researchers are unsure of the exact components that lead to a lower body weight, but calcium may be one reason, and its weight lowering effect can’t be duplicated with calcium supplements.
Specifically, two studies have been written about by the editors in chiefs of two leading health magazines in the U.S. In the December 2009 issue of the women’s magazine Self, in the article “Eat Cheese to Stay Slim” the magazine referenced a study published in The American Journal of Clinical Nutrition, which said “women who ate an ounce of full fat cheese daily gained fewer pounds over time than those who did not eat full-fat cheese daily,” the reason for which may be because of whole dairy’s conjugated linoleic acid, which may strengthen metabolism. For men, in a January 2010 article on Yahoo! Health by the editor-in-chief of Men’s Health called “Top Weight Loss Foods for 2010,” full-fat cheese was listed as one of the nine foods, citing a Danish study and saying that it “found that when men ate a whopping 10 daily 1-ounce servings of full-fat cheese for 3 weeks, their LDL (bad) cholesterol didn't budge.”
Dental Health
You may stay away from certain foods such as candy and other products high in sugar to keep those cavities away, but eating cheese may help combat gum disease and tooth decay. A January 2008 study published in the Journal of Periodontology, the official publication of the American Academy of Periodontology (AAP), found that people who consistently included diary products in their diet had a lower occurrence of gum disease. Preventing gum disease isn’t only important for preventing tooth loss, but may also cause other health problems such as cardiac-related diseases, diabetes, osteoporosis and more. In general, cheese and milk provide large amounts of calcium and phosphorous which help fight acid damage. Also, saliva naturally helps to fight this acid, and cheese helps generate more saliva in the mouth. The casein in milk and cheese can also prevent tooth damage by creating a thin film on the surface of teeth. The American Academy of Pediatric Dentistry even touts the dental benefits of cheese, saying on their website: “In addition to providing large amounts of much-needed calcium, cheese also does its part to fight cavities.”
Fat Reduced Cheese
Today, low-fat, reduced-fat and fat-free cheeses are a popular way to include cheese in our diets without the extra calories and fat. In these products, the fat may be reduced anywhere from 20 to 100 percent, with the average reduction being 30 percent. There are, however, sacrifices that come with lower fat cheeses. To imitate the texture that largely comes from the fat content of the cheese, gum and stabilizers are added. These lower fat cheeses also don’t melt as easily as full-fat cheeses do and are therefore better used in uncooked dishes. Of course, even cheeses where fat hasn’t been taken out can vary on their fat content according to the type. Softer cheeses, such as mozzarella, ricotta and cottage cheese, have a higher water content (50 to 80 percent), and thus tend to have a lower fat content. Harder cheeses, such as Parmigiano-Reggiano, usually must contain at least 40 percent fat and typically have a water content of less than 20 percent. As was discussed earlier, hard cheeses and full-fat cheeses have their advantages, not only for health, but also for taste (the fat is also mainly responsible for a cheese’s taste). To retain their authentic flavor and texture, DOP and many other fine cheeses do not come in reduced-fat versions.
Cheese in Moderation
There are few of us out there that can live without cheese because it tastes so good and makes savory or sweet dishes from breakfast to dinner just seem better. Cheese, however, can also provide numerous health benefits. Although no one can eat cheese in every dish, at every meal, there is no reason to give it up completely. Like many researchers have said about that glass of red wine, having a little full-fat cheese may be better than having none at all. There are other ways that health-conscious adults can cut fat from the diet, and save a space for their favorite cheese. For children, cheese is a great way for them to get that much needed calcium for their growing bodies, and can also be combined with other healthy foods that they need, such as fruit and vegetables, to make them seem more appealing. Whatever your age, there is no need to feel guilty about that piece of cheese.
There is no question that cheese is loved for its taste and versatility, but negative feelings are often associated with cheese and health. Although cheese can be risky when eaten in excess—as is the case for many of the foods that we eat—when consumed in moderation, cheese has many healthy benefits.
Calcium
These benefits of course include calcium, with cheese being an easy way to make sure we get our necessary daily dose. This fact is well known since milk is the main component of cheese and we learn from an early age that milk equals calcium. Cheese is only second to milk when it comes to our calcium consumption, no surprise when you think of all the ways cheese can be eaten and used in dishes. According to the USDA, children 2 to 8 years old need 2 cups of dairy a day and individuals 9 years and older need 3 cups. One cup of milk or yogurt equals 1.5 ounces of natural cheese or 2 ounces of processed cheese. Of course cheese shouldn’t be your only source of calcium (about 1 ounce is considered a serving). It’s important to note that calcium supplements are often used to achieve daily requirements, but a 2009 study by Purdue University demonstrated that when it comes to bone growth and strength, dairy has an advantage over the calcium carbonate that is found in most of these supplements.
Other Vitamins and Minerals
Beyond calcium, cheese has other health advantages that people may not know, such as protein and other important vitamins and minerals. The protein in cheese is a high-quality protein that contains all nine of the essential amino acids. These amino acids may also be good for mental health, especially long-term memory. It is particularly important for vegetarians to eat cheese or milk for protein since they don’t get it from meat. In addition to protein, cheese is also a source of phosphorus, zinc, riboflavin, magnesium, zinc and Vitamins A, E, K and B12.
Lactose Intolerance
Since dairy products contain important calcium and other essential vitamins and minerals for our diet, individuals that are lactose intolerant are missing out on a major part of the food pyramid. Hard cheeses, however, can help solve this problem because they have a lower amount of lactose and therefore are easier to tolerate than other diary foods. As cheese ages the lactose becomes lactic acid and doesn’t make lactose intolerant people sick. Well-aged cheeses such Parmigiano-Reggiano, Pecorino Romano and Grana Padano are a great option for the lactose intolerant.
Weight Loss
Most of us don’t think of eating cheese to lose weight, in fact, most of us think we should eat less cheese or cut it out of our diets completely to decrease our weight. Although it’s true that gorging on cheese will add extra calories and therefore weight, having a piece of full-fat cheese could help you shed those pounds. Several recent studies have been published in leading medical journals attesting to this fact, stating that eating dairy is connected to weighing less. At this time, researchers are unsure of the exact components that lead to a lower body weight, but calcium may be one reason, and its weight lowering effect can’t be duplicated with calcium supplements.
Specifically, two studies have been written about by the editors in chiefs of two leading health magazines in the U.S. In the December 2009 issue of the women’s magazine Self, in the article “Eat Cheese to Stay Slim” the magazine referenced a study published in The American Journal of Clinical Nutrition, which said “women who ate an ounce of full fat cheese daily gained fewer pounds over time than those who did not eat full-fat cheese daily,” the reason for which may be because of whole dairy’s conjugated linoleic acid, which may strengthen metabolism. For men, in a January 2010 article on Yahoo! Health by the editor-in-chief of Men’s Health called “Top Weight Loss Foods for 2010,” full-fat cheese was listed as one of the nine foods, citing a Danish study and saying that it “found that when men ate a whopping 10 daily 1-ounce servings of full-fat cheese for 3 weeks, their LDL (bad) cholesterol didn't budge.”
Dental Health
You may stay away from certain foods such as candy and other products high in sugar to keep those cavities away, but eating cheese may help combat gum disease and tooth decay. A January 2008 study published in the Journal of Periodontology, the official publication of the American Academy of Periodontology (AAP), found that people who consistently included diary products in their diet had a lower occurrence of gum disease. Preventing gum disease isn’t only important for preventing tooth loss, but may also cause other health problems such as cardiac-related diseases, diabetes, osteoporosis and more. In general, cheese and milk provide large amounts of calcium and phosphorous which help fight acid damage. Also, saliva naturally helps to fight this acid, and cheese helps generate more saliva in the mouth. The casein in milk and cheese can also prevent tooth damage by creating a thin film on the surface of teeth. The American Academy of Pediatric Dentistry even touts the dental benefits of cheese, saying on their website: “In addition to providing large amounts of much-needed calcium, cheese also does its part to fight cavities.”
Fat Reduced Cheese
Today, low-fat, reduced-fat and fat-free cheeses are a popular way to include cheese in our diets without the extra calories and fat. In these products, the fat may be reduced anywhere from 20 to 100 percent, with the average reduction being 30 percent. There are, however, sacrifices that come with lower fat cheeses. To imitate the texture that largely comes from the fat content of the cheese, gum and stabilizers are added. These lower fat cheeses also don’t melt as easily as full-fat cheeses do and are therefore better used in uncooked dishes. Of course, even cheeses where fat hasn’t been taken out can vary on their fat content according to the type. Softer cheeses, such as mozzarella, ricotta and cottage cheese, have a higher water content (50 to 80 percent), and thus tend to have a lower fat content. Harder cheeses, such as Parmigiano-Reggiano, usually must contain at least 40 percent fat and typically have a water content of less than 20 percent. As was discussed earlier, hard cheeses and full-fat cheeses have their advantages, not only for health, but also for taste (the fat is also mainly responsible for a cheese’s taste). To retain their authentic flavor and texture, DOP and many other fine cheeses do not come in reduced-fat versions.
Cheese in Moderation
There are few of us out there that can live without cheese because it tastes so good and makes savory or sweet dishes from breakfast to dinner just seem better. Cheese, however, can also provide numerous health benefits. Although no one can eat cheese in every dish, at every meal, there is no reason to give it up completely. Like many researchers have said about that glass of red wine, having a little full-fat cheese may be better than having none at all. There are other ways that health-conscious adults can cut fat from the diet, and save a space for their favorite cheese. For children, cheese is a great way for them to get that much needed calcium for their growing bodies, and can also be combined with other healthy foods that they need, such as fruit and vegetables, to make them seem more appealing. Whatever your age, there is no need to feel guilty about that piece of cheese.
