Cheese health benefits and risks

Cheese is a beloved food worldwide, appreciated for its diverse flavors and versatility in cooking. But beyond its taste, cheese also has several health benefits that are often overlooked. From its high protein and calcium content to its probiotic and antioxidant properties, cheese can be a valuable addition to a healthy diet. However, cheese can also be high in calories, saturated fat, and sodium, which can be a concern for some individuals.

This article will explore the potential health benefits and risks of cheese consumption, as well as provide tips on how to incorporate cheese into a balanced diet. Whether you’re a cheese lover or just looking to explore its nutritional value, read on to learn more about the health implications of this popular food.

Cheese types

There are numerous types of cheese, each with its unique texture, taste, and aroma. Here are some common types of cheese:

Feta: a crumbly, salty cheese often used in Greek salads and as a topping for pizzas.
Halloumi: a semi-hard cheese with a salty flavor and a high melting point, often used in Mediterranean dishes and grilled as a meat substitute.
Cheddar: a hard, sharp-tasting cheese with a yellow color, often used in sandwiches or on crackers.
Mozzarella: a mild, semi-soft cheese with a stringy texture, typically used in pizza and other Italian dishes.
Brie: a soft, creamy cheese with a mild flavor and a rind that is edible.
Blue Cheese: a cheese with blue veins, pungent and salty taste, often used in salads, sandwiches, and as a condiment.
Gouda: a semi-hard cheese with a nutty taste and a yellow-orange color, commonly used in sandwiches and as a table cheese.
Swiss: a semi-hard cheese with a sweet, nutty flavor and large holes, often used in sandwiches and on cheese platters.
Parmesan: a hard, granular cheese with a nutty and salty taste, often grated and used as a topping for pasta dishes.
Camembert: a soft, creamy cheese with a bloomy rind, similar to Brie, often eaten on its own or with crackers.
Provolone: a semi-hard cheese with a mild flavor and a pale yellow color, commonly used in sandwiches and on pizza.
Pepper Jack: a semi-hard cheese with a spicy kick, made with jalapeño peppers and often used in Mexican dishes and on burgers.
Gorgonzola: a blue cheese made from cow’s milk, with a strong, tangy flavor, often used in salads and as a topping for pizza.
Ricotta: a soft, mild cheese with a creamy texture, often used in Italian dishes like lasagna and cannoli.
Colby: a semi-hard cheese with a mild flavor and a similar texture to cheddar, often used in sandwiches and on cheese platters.
Monterey Jack: a mild, creamy cheese with a pale color, often used in Tex-Mex dishes like quesadillas and burritos.
Havarti: a semi-soft cheese with a buttery taste and a smooth texture, often used in sandwiches and on cheese platters.
Muenster: a mild, creamy cheese with a pale color, similar to Monterey Jack, often used in sandwiches and on cheese platters.
Gruyere: a hard cheese with a nutty, slightly sweet flavor, often used in French dishes like quiche and fondue.
Fontina: a semi-soft cheese with a mild, nutty flavor and a pale yellow color, often used in Italian dishes like pizza and pasta.
Cottage Cheese: a soft cheese made from curdled milk, often used as a healthy alternative to sour cream or as a breakfast food.
Goat Cheese: a tangy, creamy cheese made from goat’s milk, often used in salads and as a topping for pizzas.
Roquefort: a blue cheese made from sheep’s milk, with a sharp and tangy flavor, often used in salads and as a condiment.
Asiago: a hard cheese with a nutty, buttery flavor and a yellow color, often used as a table cheese and in Italian dishes.
Taleggio: a semi-soft cheese with a mild, fruity flavor and a strong aroma, often used in Italian dishes and on cheese platters.
Burrata: a fresh cheese made from mozzarella and cream, with a soft, creamy center and a delicate flavor, often used in Italian dishes and as a topping for salads.
Manchego: a hard cheese made from sheep’s milk, with a nutty and buttery flavor, often used in Spanish dishes and on cheese platters.
Emmental: a hard cheese with a mild, nutty flavor and large holes, often used in sandwiches and on cheese platters.
Queso Blanco: a soft, mild cheese used in Mexican cuisine, often used as a filling for enchiladas and other dishes.
Provolone Piccante: a stronger version of provolone cheese with a more robust flavor and a harder texture, often used in Italian dishes and on sandwiches.
Pecorino Romano: a hard, salty cheese made from sheep’s milk, often used as a topping for pasta dishes and in Italian cuisine.
Cambozola: a creamy, mild blue cheese with a similar texture to Brie, often used in salads and on cheese platters.
Burrini: a fresh cheese made from buffalo milk, with a soft, creamy texture and a delicate flavor, often used in Italian dishes and as a topping for salads.
Chevre: a tangy, creamy cheese made from goat’s milk, often used in salads and as a spread for crackers and bread.
Comté: a hard, nutty cheese with a fruity aroma, often used in French cuisine and on cheese platters.
Red Leicester: a hard cheese with a reddish-orange color and a nutty, slightly sweet flavor, often used in sandwiches and on cheese platters.
Wensleydale: a crumbly cheese with a mild, creamy flavor, often used in British cuisine and on cheese platters.
Stilton: a crumbly blue cheese with a sharp, tangy flavor, often used in salads and as a condiment.
Limburger: a pungent, soft cheese with a strong aroma, often used in sandwiches and on cheese platters.
Leerdammer: a semi-hard cheese with a nutty flavor and a pale yellow color, often used in sandwiches and on cheese platters.

Cheese categories

There are many ways to categorize cheese, but here are some common categories:

Fresh Cheese: cheeses that are not aged and have a high moisture content, such as ricotta, feta, and goat cheese.
Soft Cheese: cheeses that have a soft, spreadable texture, such as brie, camembert, and blue cheese.
Semi-Soft Cheese: cheeses that have a slightly firm texture but still have a creamy interior, such as gouda, havarti, and fontina.
Hard Cheese: cheeses that have a firm texture and are often aged for longer periods, such as cheddar, parmesan, and manchego.
Blue Cheese: cheeses that have a blue or green mold running through them, giving them a distinctive tangy flavor, such as roquefort, gorgonzola, and stilton.
Washed-Rind Cheese: cheeses that are washed in a brine or alcohol solution during the aging process, which creates a pungent flavor and aroma, such as limburger and taleggio.
Flavored Cheese: cheeses that have added herbs, spices, fruits, or other flavorings to enhance their taste, such as pepper jack, garlic and herb cheese, and cranberry cheddar.
Processed Cheese: cheeses that have been blended with other ingredients, such as emulsifiers and stabilizers, to create a smooth, consistent texture, such as American cheese and Velveeta.
Artisanal Cheese: cheeses made by hand using traditional techniques and often with locally sourced milk, such as farmhouse cheddar, artisanal brie, and pecorino toscano.
Raw Milk Cheese: cheeses made from unpasteurized milk, which can add unique flavors and complexity, but may also carry a higher risk of harmful bacteria if not properly handled, such as raw milk cheddar and roquefort.
Vegetarian Cheese: cheeses made without animal rennet, which is traditionally used to coagulate milk, such as paneer, halloumi, and some types of cheddar.
Kosher Cheese: cheeses made according to Jewish dietary laws, which require strict separation of dairy and meat products, such as kosher mozzarella and havarti.
Regional Cheese: cheeses that are specific to a particular region or country, such as gouda from the Netherlands, cheddar from England, and camembert from France.
Industrial Cheese: cheeses that are made on a large scale using industrial methods and may contain additives and preservatives, such as processed cheese and pre-shredded cheese.
Plant-Based Cheese: cheeses made from non-dairy sources such as nuts, soy, or coconut, for those who follow a vegan or lactose-free diet, such as cashew cheese and vegan mozzarella.

Keto cheese

Keto cheese refers to a variety of cheese types that are compatible with the ketogenic diet, which is a low-carb, high-fat diet. These cheeses are typically high in fat and protein, and low in carbohydrates, making them a great addition to a keto meal plan. Some examples of keto-friendly cheese include cheddar, mozzarella, brie, goat cheese, and blue cheese. Consume these cheeses in moderation as they can also be high in calories and saturated fat.

Yellow cheese

Yellow cheese is a broad term used to describe a range of cheeses that are typically yellow or orange in color. This coloration is often achieved by adding natural or artificial coloring agents, such as annatto, to the cheese during production. Some common types of yellow cheese include cheddar, Colby, and American cheese. Yellow cheese can vary in flavor and texture, but they tend to be firm and savory, making them a popular choice for sandwiches, burgers, and other dishes.

Cheese nutritional value

The nutritional value of cheese varies depending on the type of cheese, but in general, cheese is a good source of protein, calcium, phosphorus, and vitamins such as vitamin A and vitamin B12. Cheese can also be high in fat and sodium, so it is important to consume it in moderation as part of a balanced diet. Here is a general breakdown of the nutritional value of cheese per 1-ounce serving:

Calories: 70-120 (depending on the type of cheese)
Protein: 6-7 grams
Fat: 5-10 grams (depending on the type of cheese)
Saturated Fat: 3-7 grams (depending on the type of cheese)
Cholesterol: 20-30 milligrams
Carbohydrates: 0-1 gram
Fiber: 0 grams
Sodium: 100-200 milligrams (depending on the type of cheese)
Calcium: 20-25% of the recommended daily intake
Phosphorus: 15-20% of the recommended daily intake
Vitamin A: 4-10% of the recommended daily intake
Vitamin B12: 10-15% of the recommended daily intake

Some types of cheese, such as feta and blue cheese, are higher in sodium than others, while some, like ricotta and cottage cheese, are lower in fat and calories. Check the nutrition label and consume cheese in moderation as part of a balanced diet.

Cheese health benefits

Cheese can provide several health benefits as part of a balanced diet, including:

Good source of protein: Cheese is a rich source of high-quality protein, which is essential for building and repairing tissues in the body.
Rich in calcium: Cheese is a good source of calcium, which is important for building and maintaining strong bones and teeth.
Source of vitamin B12: Cheese is also a good source of vitamin B12, which is essential for healthy red blood cells and nerve function.
May improve gut health: Some types of cheese, particularly aged cheeses like cheddar and gouda, contain beneficial probiotics that can help improve gut health.
Can boost satiety: The protein and fat content in cheese can help promote feelings of fullness and satiety, which may help with weight management.
May reduce risk of osteoporosis: The calcium and vitamin D in cheese can help reduce the risk of osteoporosis, a condition that causes bone loss and increased risk of fractures.

Consume cheese in moderation, as it is also high in saturated fat and sodium, which can increase the risk of heart disease and high blood pressure. Choosing low-fat or reduced-fat options, watching portion sizes, and incorporating a variety of other nutrient-dense foods into the diet can help to maximize the health benefits of cheese while minimizing potential risks.

Is cream cheese healthy?

Cream cheese can be a part of a healthy diet when consumed in moderation, as it is a good source of some important nutrients such as protein, calcium, and vitamin A. However, it is also high in saturated fat, calories, and sodium, which can be a concern for some people.

One ounce of cream cheese (about 2 tablespoons) contains around 100 calories, 9 grams of fat (6 grams of which are saturated), and 100 milligrams of sodium. This can quickly add up if large amounts are consumed.

Choosing reduced-fat or fat-free cream cheese can help to lower the calorie and saturated fat content. Some brands also offer low-sodium options for those concerned about sodium intake.

Which is the healthiest cheese?

Determining the healthiest cheese can be challenging, as different types of cheese can offer different nutritional benefits depending on their composition and preparation methods. However, some types of cheese that are generally considered healthier options include:

Feta cheese: Feta is lower in calories, fat, and sodium than many other types of cheese, and it’s a good source of protein and calcium. It’s also rich in probiotics, which can help support gut health.
Mozzarella cheese: Mozzarella is lower in fat and calories than many other types of cheese, and it’s a good source of protein and calcium.
Goat cheese: Goat cheese is lower in calories and fat than many other types of cheese, and it’s a good source of protein and calcium. It’s also easier to digest than cow’s milk cheese for some people who are lactose intolerant.
Cottage cheese: Cottage cheese is lower in fat and calories than many other types of cheese, and it’s a good source of protein and calcium. It’s also a good source of the amino acid leucine, which can help promote muscle growth and repair.
Ricotta cheese: Ricotta cheese is lower in fat and calories than many other types of cheese, and it’s a good source of protein and calcium. It’s also a good source of vitamin A, which is important for vision and immune health.

While some types of cheese may be lower in calories or fat, they can still be high in sodium or other potentially harmful components. Choosing low-sodium or reduced-fat options and consuming cheese in moderation as part of a balanced diet can help to maximize the potential health benefits while minimizing potential risks.

How much cheese is too much cheese?

The amount of cheese that is too much depends on individual dietary needs and goals, as well as the type of cheese consumed. Cheese can be a healthy part of a balanced diet when consumed in moderation, but it can also be high in calories, saturated fat, and sodium, which can lead to health issues if consumed in excess.

The American Heart Association recommends limiting daily saturated fat intake to no more than 5-6% of total daily calories, which equates to about 13 grams of saturated fat per day for a 2,000 calorie diet. One ounce of cheddar cheese contains about 6 grams of saturated fat, while one ounce of Swiss cheese contains about 5 grams. So, if you’re consuming cheese as part of your daily diet, pay attention to portion sizes and choose lower-fat options when possible.

In general, a serving size of cheese is about one ounce, or the size of a pair of dice. Eating more than this amount on a regular basis can contribute to excess calorie and saturated fat intake. Also, consider the total amount of cheese consumed throughout the day, as well as other sources of saturated fat in the diet, such as meat and dairy products.

Is cheese safe to eat for patients with high cholesterol?

For patients with high cholesterol, it is recommended to consume cheese in moderation as part of a balanced diet. While cheese can be a good source of protein and calcium, it is also high in saturated fat and cholesterol, which can contribute to high blood cholesterol levels.

However, not all cheeses are created equal. Some types of cheese, such as feta, mozzarella, and goat cheese, are lower in fat and cholesterol than others like cheddar and brie. It is important to read the nutrition label and choose low-fat or reduced-fat options when possible.

Also, consider portion sizes when consuming cheese. A serving size of cheese is generally 1-ounce or about the size of a matchbox, and it’s recommended to limit daily saturated fat intake to less than 10% of total calories, or about 22 grams for a 2,000 calorie diet.

Which patients should not consume cheese?

In general, most people can consume cheese as part of a balanced diet, as long as they are not allergic or intolerant to dairy products. However, there are some specific groups of patients who may need to limit or avoid cheese intake:

Patients with lactose intolerance: Lactose is a sugar found in milk and dairy products, including cheese. People who are lactose intolerant lack the enzyme needed to break down lactose, which can cause digestive symptoms like bloating, gas, and diarrhea. For these patients, lactose-free or low-lactose cheeses may be a better option.
Patients with milk allergies: Some people are allergic to milk proteins, which can cause symptoms like hives, wheezing, and anaphylaxis. For these patients, avoiding all dairy products, including cheese, is necessary.
Patients with high blood pressure: Cheese is often high in sodium, which can contribute to high blood pressure. For patients with hypertension, choosing low-sodium cheese options or limiting overall cheese intake may be recommended.
Patients with high cholesterol: As I mentioned earlier, cheese can be high in saturated fat and cholesterol, which can contribute to high blood cholesterol levels. Patients with high cholesterol may need to limit their cheese intake and choose lower-fat or reduced-fat cheese options.
Patients with kidney disease: Cheese is high in protein, which can increase the workload on the kidneys. For patients with kidney disease, limiting protein intake, including cheese, may be necessary.

Consult with a gastroenterologist or a registered dietitian to determine if cheese is appropriate for individual dietary needs and health conditions.

How can I contact gastroenterologist Dr. Zavos for an appointment?

Dr. Chris Zavos is a board-certified gastroenterologist and hepatologist, located in Thessaloniki Greece, and specifically in Kalamaria suburb, about 7 kilometres (4 miles) southeast of downtown Thessaloniki. His private office is at: Fanariou 8 street (near Aigaiou and Adrianoupoleos avenues), Kalamaria (Thessaloniki), Greece.

Thessaloniki International Airport is only 10 km away from his private office in Kalamaria and can be reached by taxi within 13 minutes from the airport.

Dr. Chris Zavos performs endoscopies at Bioclinic private hospital in downtown Thessaloniki (Mitropoleos 86 street).

You can contact Dr. Zavos at phone numbers: (+30)-6976596988 and (+30)-2311283833, or you can email him at czavos@ymail.com. Dr. Zavos responds to Greek and English languages.