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Is Cheese Good For You?

Aparna Jadhav Nov 20, 2018
Cheese is a good source of protein, calcium, zinc, phosphorus, magnesium, vitamin A, vitamin B2, and vitamin B12, but health risks have been attributed to the high fat or cholesterol content of this dairy product. Lets see whether consumption of cheese is good for you or not.
Obesity affects people of all age groups throughout the world. While obesity could be linked to genetic predisposition, often dietary habits play a role. Consumption of processed food that is rich in saturated fat is often a contributing factor.
For instance, we all love to eat burgers and pizzas, which are loaded with cheese. Though cheese is a good source of protein, calcium, phosphorus, potassium, sodium, zinc, and many essential vitamins, it also contains saturated fat and cholesterol.
When we consume such food items, and fail to exercise, the fat accumulates, thereby making us obese. Moderation is the key to good health. So, you don't need to completely eliminate cheese from your diet. Consume it in moderation. Also, it is advisable to opt for low fat cheese.

Cheese and Your Health

Cheddar cheese is a type of cheese that is the most widely consumed throughout the world.
100 g of cheddar cheese provides,
  • 37.10 g of water
  • 406 kilocalories of energy
  • 24.04 g of protein
  • 33.82 g of total fat
  • 1.33 g of carbohydrate
  • 0.28 g of total sugars
  • 19.368 g of total saturated fatty acids
  • 8.428 g of total monounsaturated fatty acids
  • 1.433 g of total polyunsaturated fatty acids
  • 1.179 g of total trans fatty acids
  • 102 mg of cholesterol
So, those who are affected by or at a risk of developing heart conditions should opt for low fat cheese. It can be consumed in moderation.
100 g of low fat Swiss cheese provides,
  • 59.60 g of water
  • 179 kilocalories of protein
  • 5.10 g of total lipid (fat)
  • 3.40 g of carbohydrate
  • 1.33 g of total sugars
  • 3.304 g of total saturated fatty acids
  • 1.351 g of total monounsaturated fatty acids
  • 0.180 g of total polyunsaturated fatty acids
  • 35 mg of cholesterol
However, it is essential to make changes to your lifestyle. Following an exercise regimen will help in preventing the accumulation of fat. In case you are affected by obesity or a medical condition, it is advisable to consult your healthcare provider or nutritionist to learn about dietary modifications.
Even in case of healthy individuals, cheese should be consumed in moderation. The only thing you should take care about, is the type and amount of cheese you eat. Fat is actually a good source of glucose as fat breaks down into glucose after it is metabolized by the body.
Glucose generates energy for our body. If you have a soft spot for cheddar cheese and other hard cheeses, make sure they are fat free or low fat. If soft cheeses are your choice, then look out for 1% low fat or part skim cheese products.
Cheese is a good source of nutrients such as carbohydrates, proteins, fat-soluble vitamins, B vitamins, calcium, iron, and phosphorous. Trace elements like aluminum, mercury, nickel, etc., are also present in small amounts in cheese. Cheese contains a good amount of calcium, which helps protect your teeth from cavities.
It also helps in developing stronger bones in your body. Casein, which is present in milk, is a very rich source of amino acids, which in turn are required for the synthesis of proteins.
Pregnant women should consume good amounts of cheese, as it acts as an wholesome food. However, it's advisable to consume fresh cheese. It is always advised to have hard cheeses or cook the soft ones till they are thoroughly boiled.
As cheese ages, the lactose contained in it is transformed to lactic acid, which does not cause any distress to those who are affected by lactose intolerance. The older the cheese, the lesser is the lactose content.

Cheese and Your Heart

Basically, cheese is good for your heart, as it has all the amino acids needed by your body to stay fit. When your metabolism is completely regulated, you do not have to worry about fat problems. When you don't have cholesterol problems, your heart stays healthy and fit. All you need to do is consume cheeses that are low in fat and cholesterol.
You can opt for provolone and mozzarella cheeses, as these are comparatively low in fat and cholesterol content. In case of individuals affected by a heart problem, cheese should be consumed in moderation.
On a concluding note, cheese is a good source of many essential nutrients. Excess of anything is bad, and this applies to cheese as well. So, consume it in moderation, and lead an active lifestyle to reap its health benefits.
Disclaimer: The information provided in this item is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.