6 Facts About Cheese: Benefits, Nutrition, and Possible Side Effects

What is cheese?

Cheese is a nutrient-dense dairy product made by curdling milk from cows, buffaloes, goats, or sheep. During the cheese-making process, milk is acidified, and enzymes like rennet are added to separate the curds (solid part) from the whey (liquid part). These curds are then processed and aged to create different textures, flavours, and types of cheese. The variation in cheese depends on factors such as the milk source, processing technique, fat content, and ageing period.

Cheese and Its Calorie Content: Key Facts

Cheese is a rich source of fat and protein, with minimal calories coming from carbohydrates. While milk and cheese share similar nutrients, cheese is more calorie-dense due to its lower water content. The fat-to-protein ratio in cheese varies depending on the type of cheese, the animal source of the milk, and whether the milk is full-fat or skimmed. Processed cheeses typically contain more sodium and saturated fats compared to natural cheeses. Swiss cheese generally has a calorie count similar to most regular cheeses, while cream cheese is higher in fat, though low-fat versions offer fewer calories. Overall, cheese offers numerous health benefits when consumed in moderation.

6 Cheese Benefits You Should Be Aware Of

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, mainly from fats and proteins, with minimal carbohydrates. Its calorie density makes it a concentrated source of nutrition, but also means portion control is important. The fat-to-protein ratio can vary depending on the milk used and whether the cheese is full-fat or low-fat. Processed cheeses may contain more sodium and saturated fats compared to natural cheeses, so it’s best to read labels before including them in a regular diet.

2. Cheese May Support Bone Health

Cheese is a rich source of calcium, phosphorus, and protein—all essential nutrients for maintaining strong bones. Some research suggests that regular intake of dairy products, including cheese, as part of a balanced diet, may help support bone density and reduce the risk of bone conditions like osteoporosis in individuals with low dietary calcium intake. 

3. Cheese and Dental Health

Certain types of cheese may support dental health by helping maintain a healthier pH level in the mouth. The calcium and phosphorus in cheese may contribute to remineralising tooth enamel. Some studies suggest that chewing cheese stimulates saliva flow, which can help neutralise acids in the mouth.

4. Cheese Can Be Helpful for Weight Gain

Due to its calorie density and fat content, cheese can be a useful food for individuals aiming to gain weight in a healthy way. When consumed in moderation alongside fruits, vegetables, and whole grains, cheese may contribute to meeting energy and nutrient needs for those with increased caloric requirements.

5. Cheese Is a Source of Vitamin B12

Cheese is a natural source of vitamin B12, which is crucial for red blood cell formation, neurological function, and DNA synthesis. Since this vitamin is primarily found in animal-based products, cheese can be especially beneficial for vegetarians looking to meet their B12 needs through diet.

6. Low-Sodium Cheese May Help in Blood Pressure Management

While excessive sodium intake is linked to high blood pressure, low-sodium dairy products, including cheese, may be part of a dietary plan that supports blood pressure regulation. Combining cheese with potassium-rich foods like leafy greens or bananas may offer additional benefits.

Cheese Side Effects: What to Know

We usually add cheese to everything from burgers to pizzas but do you know what effect excess cheese can have on your body? A few facts about cheese state, it can cause gas and bloat in some people, and in the long term, it can put you at an increased risk of high cholesterol and heart disease. 

1. Digestive Discomfort:

Some individuals may experience bloating, gas, or diarrhoea after eating cheese, particularly if they are lactose intolerant. In such cases, choosing aged or lactose-free cheese varieties may help reduce symptoms.

2. Risk of High Saturated Fat and Sodium Intake:

Processed cheeses often contain higher amounts of sodium and saturated fat. Consuming these in large quantities may contribute to elevated cholesterol levels or blood pressure in some individuals.

3. Potential for Dehydration:

High-sodium foods can increase the body’s need for water. If you eat salty cheeses regularly, ensure you stay well-hydrated to avoid symptoms such as headaches or reduced urination.

Is Cheese Good for You?

In moderation, cheese can be a valuable part of a balanced diet. It provides essential nutrients such as calcium, protein, vitamin A, vitamin B12, and zinc. Some cheeses made from the milk of grass-fed animals may contain higher levels of beneficial nutrients like omega-3 fatty acids and vitamin K2. As with all foods, the key lies in balance, variety, and choosing minimally processed options whenever possible.

Conclusion

Cheese is a versatile and nutrient-dense food that offers a range of health benefits when consumed in moderation. Rich in protein, calcium, and essential fats, it can support bone health, muscle function, and overall well-being. However, the high content of saturated fat, sodium, and calories in some varieties may pose health risks if overconsumed. Understanding the type of cheese, portion sizes, and 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)

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a qualified healthcare provider before making any significant changes to your diet, especially if you have allergies, lactose intolerance, or other health conditions.

References

• 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 
• News: Good news about cheese — it’s much… (The Washington Post) – Behind the headlines – NLM. (2023). NCBI. https://www.ncbi.nlm.nih.gov/search/research-news/17936/