On a pizza, in the middle of a sandwich, on top of a salad... what can you do without cheese? It's so delicious. But we've all heard that cheese is a fatty, unhealthy food. That's why some people are a little afraid of eating cheese. What's the real story? Is cheese just a tasty food? Or does it have health benefits that we don't know about? Okay, so today we'll talk about everything about this cheese.
Let's first look at the nutrition in cheese.
Cheese is truly a "whole food." Simply put, it's a food that is made as close to its natural form as possible, without adding a lot of artificial ingredients.
But the nutritional value of cheese varies greatly depending on the type and amount of cheese you eat. One thing to remember in particular is to stay away from highly processed cheeses on the market . For example, some 'cheese slices' may contain added flavorings, preservatives, and high salt (sodium).
A good quality cheese contains valuable nutrients such as:
- Protein
- Vitamin A
- Vitamin B12
- Vitamin K
- Zinc
- Calcium
- Vitamin D
To understand the nutritional differences between types of cheese, let's look at some examples.
| Nutrition | American cheese (1 ounce / 28 grams) | Brie cheese (1 ounce / 28 grams) | Feta cheese (1 ounce / 28 grams) |
|---|---|---|---|
| Calories | 104 | 95 | 75 |
| Protein | 5 grams | 6 grams | 4 grams |
| Fat | 9 grams | 8 grams | 6 grams |
| Calcium | 293 milligrams | 52 milligrams | 140 milligrams |
| Sodium (salt) | 468 milligrams | 180 milligrams | 323 milligrams |
The best way to choose a healthy cheese is to read the label carefully before purchasing.
What are the health benefits of eating cheese?
Cheese is not just a delicious food. If you choose it properly and eat it in moderation, it has many benefits.
Strength for bones and muscles
The calcium and protein in cheese are very important for building strong bones and muscles. Cheese is rich in a type of protein called 'Whey protein', which is used by exercisers. Also, cheese is rich in calcium because it is made from milk. Calcium helps in the development of bones in young children and also helps in protecting against osteoporosis, which occurs in old age.
Helps reduce inflammation
Research has found that certain types of fat in cheese, such as conjugated linoleic acid (CLA) , help reduce inflammation in the body. This may also help prevent heart disease and obesity.
May help lower blood pressure
The high calcium content of dairy foods, such as cheese, can help lower blood pressure. In particular, low-fat and low-sodium cheeses (e.g. cottage cheese, ricotta cheese, parmesan, feta) can be consumed in moderation as part of a healthy diet.
Contributes to protecting blood vessels
Research shows that cheese may be a good source of the powerful antioxidant glutathione . This antioxidant is important for brain health and helps maintain healthy blood vessel function.
Good for digestive health
Fermented foods like cheese and yogurt contain probiotic bacteria , which are good bacteria in our gut. Some studies have shown that these good bacteria can help maintain healthy cholesterol levels in the body.
Things to be careful about when eating cheese
Along with the benefits, there are a few things we should be aware of when eating cheese.
- Casein Allergy: Some people may be allergic to casein, a protein found in dairy products. This can cause conditions such as inflammation throughout the body, skin rashes, acne, headaches, and fatigue.
- Lactose Intolerance: If your body cannot digest lactose , a type of sugar found in milk, you may experience symptoms such as bloating, gas , and diarrhea after eating cheese.
If you experience these kinds of discomforts after eating cheese or other dairy foods, it's very important to talk to your family doctor about it.
- High in saturated fat and sodium (salt): Cheese is relatively high in saturated fat and sodium (salt). Too much of these can contribute to heart disease, diabetes, and high blood pressure . Therefore, no matter how delicious cheese is, it is always wise to eat it in moderation .
If you are a vegetarian, you need to know this!
Many people think that cheese is made from milk and therefore can be eaten by all vegetarians. But the truth is a little more complicated than that.
Traditionally, when making cheese, a mixture of enzymes called rennet is used to curdle the milk and turn it into cheese. Unfortunately, this rennet is often obtained from the stomach lining of calves . It is also called 'calf rennet'. So, if you are a vegetarian or vegan who completely avoids animal products, these types of cheeses are not suitable for you.
However, not all cheeses are made with animal rennet. Nowadays, there are many alternative methods.
| Rennet type | Description |
|---|---|
| Animal Rennet | It is obtained from the stomachs of calves and is abundant in cheeses such as Parmesan and Gorgonzola. |
| Vegetable Rennet | Enzymes extracted from certain plants (e.g. figs, thistle). Suitable for vegetarians. |
| Microbial Rennet | Produced from microorganisms such as fungi and yeast. This is also suitable for vegetarians. |
| Rennet-Free | Cheeses like paneer and cottage cheese are made with acids like lemon juice or vinegar. These do not require rennet. |
So, if you're a vegetarian, before buying a cheese, check the label to see if it says "vegetable rennet" or "microbial rennet." If it only says "enzymes," it's probably animal rennet.
Take-Home Message
- Cheese is a food that contains valuable nutrients such as protein and calcium.
- However, it can be high in fat and salt (sodium), so it's important to always eat in moderation .
- When buying, try to choose natural cheeses that are not overly processed. Read the label and be aware of the salt and fat content.
- If you are a vegetarian, be careful about the type of rennet in the cheese. Choose cheeses that contain "vegetable" or "microbial" rennet.
- If you experience any allergic symptoms or stomach upset after eating cheese, talk to your doctor about it.
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