2023-04-17 11:00:00
Cheese is a popular dairy-based food that can be enjoyed as a snack or used as a delicious ingredient in meals. Die-hard cheese lovers may find themselves drawn to dairy foods often, which may lead them to wonder about the potential effects of eating cheese every day. The cheese is a good source of high-quality protein and calcium, and provides many nutrients and bioactive compounds, such as magnesium and vitamin B12. On the other hand, cheese also adds a significant amount of sodium, saturated fat and calories to your daily diet. There is a lot of misinformation about cheese, which can make many people wary of eating it.
According to the Dietary Guidelines for Americans, 30% of men and 60% of women do not get enough calcium in their diet. Calcium helps maintain healthy bones, and studies also show that it may help prevent cancers, lower blood pressure, prevent preeclampsia, and may help maintain a healthy weight.
Lactose door? Parmesan cheese in Bologna (photo: Omri Galperin)
According to the US National Institutes of Health (NIH), about 68% of the world’s population suffers from some form of lactose malabsorption, which occurs when the body cannot fully digest lactose – the main carbohydrate found in milk and dairy foods. For those who are lactose intolerant, cheese can cause stomach upset after eating it, and may lead to bloating, gas and diarrhea. The good news is that cheese is significantly lower in lactose than milk and yogurt. Hard and aged cheeses are the lowest in lactose and are usually better digested in small amounts. The cheeses with the lowest lactose content are Parmesan, Swiss, blue cheese, Gouda, cheddar, Brie, Camembert, and Adam Cheeses with the highest amounts of lactose include ricotta and cream cheese.
artery blockage? Think again
While high-fat cheese is a significant source of saturated fat, you’d think it might increase your risk of coronary artery disease, but studies show just the opposite. One study reported in the Lancet, which included 135,000 participants in 21 different countries, found no correlation between the consumption of dairy foods, including cheese, and the risk of heart disease or major coronary events. In fact, the study reported that those who reported eating more than one serving of whole or low-fat dairy foods per day had a reduced risk of heart disease, heart attack, or death from heart disease.
Another study published in the European Journal of Nutrition collected data from 15 studies with more than 200 thousand subjects in total. The results of the study also reported an inverse relationship between cheese consumption and cardiovascular disease. Those who ate cheese frequently were up to 18% less likely to develop cardiovascular disease, up to 14% less likely to develop coronary heart disease, and up to 10% less likely to have a stroke compared to those who did not consume cheese or had low cheese intake.
Helps build muscles after training
Athletes often rely on protein supplements to promote muscle recovery and provide increases in strength and endurance. Milk is a quality protein with all nine essential amino acids. Studies confirm that whey and casein proteins in milk can improve recovery after exercise and help stimulate muscle protein synthesis. Cheese consists mainly of casein, a slow-digesting protein that also encourages protein synthesis after exercise. Whey is a fast-acting protein that is usually taken right after strenuous exercise, while casein is usually recommended before bed.
Physical training in a gym (Photo: EngImage)
A study published in the Journal of Nutrition found that among 20 healthy male athletes, 30 grams of protein from cheese improved muscle protein synthesis, the same as taking 30 grams of protein from milk. If you want to help your muscles recover after exercise, it is recommended to eat half a cup of cottage cheese as part of a snack before bed.
Cheese can be a healthy addition to a balanced eating pattern, but it is important to remember the portion size, as cheese contains a lot of calories, sodium and saturated fat. Be sure to combine cheese with other healthy foods and ingredients such as whole grains, dried fruits and vegetables.
High in calories
Most cheese lovers have one major problem with eating cheese: they eat too much of it. Cheese is nutritious, but it is also high in calories, which can lead to overconsumption. 28 grams of most hard cheeses, such as cheddar, have about 100-125 calories. To improve the taste of the food with a minimum of calories, it is recommended to grate a spicy and sharp cheese, such as Pecorino-Romano or Parmigiano-Reggiano, and sprinkle it on the food.
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