Americans love cheese, and we eat a lot of it, but you may have heard cheese is not good for you.
Not true, says nutritionist Lisa R. Young, PhD, RDN, CDN/LDN. Although cheese does contain unhealthy saturated fat and can be high in sodium, studies have shown that eating cheese can help to build bones, prevent cavities, boost gut health and even reduce blood pressure. The key: Eat cheese in moderation.
Why cheese is good for you
Cheese is a great source of protein as well as vitamin B-12, riboflavin and calcium. It also contains conjugated linoleic acid (CLA), a type of omega-6 fatty acid that may help lower cholesterol and blood sugar. Some cheeses, particularly those made from grass-fed cows, goats and sheep, also may also be sources of omega-3 fatty acids, which are good for your heart, brain and immune function.
What are the healthiest cheeses?
The healthiest choices tend to be cottage cheese…fresh cheeses, such as mozzarella, feta and goat…firm cheeses, such as cheddar…semi-hard cheeses like Swiss…and hard cheeses, such as Parmesan and gouda. The Dietary Guidelines for Americans and the American Heart Association both advise choosing part-skim or fat-free cheese to help prevent cardiovascular disease. But some research conducted in the US and around the world at universities including Harvard and France’s University of Paris, suggests that the saturated fat in cheese may not have as much of a negative effect on the heart as the saturated fat in red meat, so even full-fat cheeses can be okay to eat in moderation.
Which cheeses should you avoid?
American cheese and products like Cheez Whiz, which are not really cheeses, are highly processed, so they aren’t healthy food choices. Ironically, vegan cheeses also are very processed and less nutritious than animal-based cheeses.
Also don’t bother with low-sodium cheeses. They just don’t taste good. Instead: Eat real cheese in moderation, and look for other ways to reduce your sodium intake.
And: Don’t add cheese to meals where you won’t notice their absence. Example: If you’re eating a tuna salad sandwich, don’t add a slice of cheese because you probably won’t even be able to taste it. You’re just adding calories and sodium without adding enjoyment.
How much cheese can you eat?
According to the current Dietary Guidelines for Americans, adults should have three servings of dairy foods a day, which include part-skim cheese, low-fat milk and yogurt. A mix of these products provides the most nutrition. Limit your cheese intake to one serving (one to two ounces, which is equal in size to a finger or two) a day or a larger portion every other day. Consider it the protein portion of a meal. Examples: Pair cheese with tomatoes and whole-grain toast for breakfast…in a caprese salad…or even on pizza. Important: If you can’t limit yourself to one or two ounces, it’s best to avoid cheese on most days.
Is it okay to eat raw milk cheeses?
Raw milk—and products made from raw milk—can contain harmful bacteria such as Salmonella, E. coli, Listeria and Campylobacter that may lead to food poisoning.
Can you eat cheese if you’re lactose-intolerant?
Yes, but only in moderation, and you’ll want to take a lactase product such as Lactaid beforehand to help you digest the enzyme in cheese that causes stomach upset. Best bets if you are lactose-intolerant: Aged cheeses such as Swiss and cheddar, which are lower in lactose than fresh cheeses like mozzarella.
