It’s certainly easy to find — on top of burgers and tacos, and as the star of a well-curated appetizer plate — but should you be limiting your consumption? Sure, cheese is high in calcium and is a good source of protein, but it’s also high in fat. So which camp wins out? Here, explore the history of cheese, its health benefits, side effects, and how to select and store it.
Cheddar Cheese
Calories: 114Protein: 7 grams (g)Calcium: 204 milligrams (mg)Fat: 9gSodium: 176mg
Swiss Cheese
Calories: 106Protein: 8gCalcium: 224mgFat: 8gSodium: 54mg
American Cheese
Calories: 79Protein: 5gCalcium: 116mgFat: 7gSodium: 263mg
It may help prevent cavities. Consuming cheese raises the mouth’s pH levels, possibly due to increased saliva, which can help protect tooth enamel.It seems the positive effect on bone health is experienced more among children than adults, although it is important to consume at all ages.It may help lower the risk of type 2 diabetes.Cheese should still be consumed in moderation since it tends to be dense in calories. A thumb-sized wedge contains about 120 calories, according to Harvard Health.Eating an excessive amount of calories can increase weight, which increases your risk of type 2 diabetes, according to the American Diabetes Association.It seems to alter the body’s microflora and may speed up the metabolism and possibly reduce the risk of obesity.As mentioned above, moderation is key since eating an excessive amount of cheese can increase weight gain.It may help reduce cognitive decline. Researchers in one study asked more than 1,700 adults about their food intake and how often they ate a variety of common diet staples. They found cheese was the most protective food against cognitive problems that come with age when consumed every day.
Because cheese contains healthy nutrients plus saturated fat and sodium, it’s difficult to classify it as either good for you or bad — even the USDA’s MyPlate guidelines doesn’t distinguish between the two. The general rule of thumb is cheese doesn’t need to be off limits, but you should be careful not to go overboard.
So it seems that cheese won’t help you lose weight, but it may not necessarily make you gain weight either as long as you enjoy it in moderation. Part of the problem is that cheese is usually used in unhealthy dishes — think pizza, nachos, and lasagna — which can outweigh the health benefits. A serving size of cheeses is also relatively small (about 1 oz), so, if you have more than that, calories can add up quickly!
Sprinkle crumbled cheese on a salad.Add shredded cheese on an omelet.Snack on a slice of cheese with an apple.Dig into cottage cheese mixed with fresh fruit.Nibble on a cheese plate that also features grapes and nuts.
