Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. A person can consume moderate amounts of cheese as part of a healthy dietary eating plan.
Cheese is a standard accompaniment to popular foods like burgers, pizza, Mexican dishes, salad, and sandwiches.
Alone, it can be a snack or an appetizer. It can be added to sauces, soups, pastries, and many other dishes.
Cheese offers a number of health benefits, some of which are surprising. Whether or not it is a healthy choice depends on the individual and the type and amount of cheese consumed.
Read on to learn more about the health benefits and risks of cheese.
There are thousands of varieties of cheese, ranging from mild to mature in flavor, and low- to high-fat in composition. It can be made from the milk of cows, sheep, goats, and other animals. Types of cheese include:
- cheddar
- mozerella
- blue cheese
- feta
- camembert
- cream cheese
- brie
- gouda
- edam
- goats cheese
- fresh cheese
- cottage cheese
- ricotta
- Monterey jack
- gruyere
Cheese is a
However, cheese can also be high in calories, sodium, and saturated fat. The breakdown of macronutrients in any cheese can vary widely, depending on the type.
Generally speaking, mozzarella is
Learn more here about the healthiest cheese.
Dairy products are one of the best dietary sources of calcium and other nutrients. Here are some other health benefits of cheese:
Bone health
Eating cheese has been linked with higher bone mineral density and lower fracture risk. This may be due to its high protein, calcium, and vitamin D content. Fermented cheeses, such as cheddar and parmesan, seem to have the most consistent benefits for bone health.
Dental health
Cheese may enhance dental health. Several studies has shown that eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities. However, research is mixed.
Blood pressure
Despite its high saturated fat content, eating cheese in moderate amounts appears to reduce the risk of hypertension, or high blood pressure.
According to a 2024 study, it likely does this by improving lipid metabolism and reducing triglyceride levels. Researchers also linked cheese to a lower risk of diseases like essential hypertension, which is a type of high blood pressure without a clear, underlying cause.
However, a 2022 study found that cheese intake does not seem to cause any significant reduction or effect on blood pressure.
Ultimately, more research is needed to fully understand the relationship between cheese consumption and hypertension.
Gut microbiota
Certain cheeses that have been aged but not heated (or pasteurized) may contain probiotics. These are healthy bacteria that may improve gut health, lower inflammation, and protect against disease.
Healthy cells
Cells need protein for building and repair. One ounce (28 grams) of cheddar cheese can offers
Sodium
Sodium can be high in some cheeses, especially processed cheeses and “cheese flavored” products. A diet high in sodium is likely to
Saturated fat
One ounce (
A high intake of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems.
The
Lactose intolerance
Lactose intolerance occurs when a person lacks the enzyme needed to break down and digest the sugar found in milk, leading to symptoms like bloating, flatulence, or diarrhea.
Tolerance levels depend on the individual. One person may be able to tolerate aged dairy with low levels of lactose, such as yogurt and hard cheeses, while others react to even small amounts.
Soft, fresh cheeses, such as mozzarella, may trigger a reaction in a person with a lactose intolerance. However, harder cheeses, such as cheddar and parmesan, have lower levels of lactose. People with a lactose intolerance may find that a small amount of these cheeses can be safely consumed.
Allergies
Allergies occur because of an abnormal immunologic reaction to certain triggers, such as milk protein, whether casein or whey. The body’s immune system produces an allergic antibody, immunoglobulin E (IgE) antibody, when exposed to the trigger.
Allergy symptoms include:
In more severe cases, a person may develop asthma, eczema, and anaphylaxis, or shock. This can be serious, and even life-threatening.
Phosphorus
Phosphorus is present in high quantities in some cheeses. People with certain kidney disorders may need to limit their phosphorus intake.
Interactions
Monoamine oxidase inhibitors (MAOIs) are drugs used to treat depression and Parkinson’s disease. People using these drugs
Cheese can be a valuable source of calcium for those without an intolerance or allergy, but it should be chosen with care and consumed moderately.
A registered dietitian can advise a person on whether to consume milk or dairy products, and, if so, which ones.