Nutritional Aspects of Cheese: Exploring Its Benefits for You in Various Ways
Cheese, a beloved dairy product, offers a rich array of nutrients when consumed as part of a balanced diet. Here's a closer look at the nutritional aspects of cheese, its health benefits, and potential drawbacks.
Cheese is a source of protein, healthy fats, and calcium. Varieties such as Gruyere, Parmesan, mozzarella, and many others contain amino acid-rich protein. However, it's essential to note that cheese is also high in sodium. Processed cheeses, like American cheese, halloumi, Camembert, mascarpone, brie, and others, have a higher sodium content.
Nearly 30 percent of Americans don't get enough calcium, and cheese can help address this deficiency. Parmesan, Swiss, cheddar, and many other cheeses are good sources of calcium. A 100-gram serving of Parmesan cheese (grated) has 28 grams of calcium, while Swiss cheese contains 31 grams, and cheddar has 34 grams.
Some cheeses, like cheddar, mozzarella, cottage cheese, and Swiss cheese, contain probiotics, which can support digestion. Aged cheese also contains probiotics.
The nutrition of cheese varies based on type, production, and aging. For instance, hard cheeses like Parmesan contain less moisture and can be salt-heavy. On the other hand, high moisture cheeses like cottage cheese, ricotta, and mozzarella contain nourishing fats with less saturated fat.
The USDA suggests eating lower fat cheeses like part-skim mozzarella or reduced-fat cheddar to reduce calorie intake. A 100-gram serving of part-skim mozzarella has 296 calories, while a 100-gram serving of reduced-fat cheddar has 233 calories.
However, it's crucial to remember that cheese is high in calories and should be consumed in moderation. Consuming cheese in large amounts can lead to weight gain due to its high calorie content.
Cheese may not be a good food option for those who are lactose intolerant, allergic to casein, dehydrated, prone to constipation, or sensitive to sodium.
In terms of storage, cheese should be stored fresh, wrapped, and kept cold. The Karwendel-Werke Huber GmbH & Co. KG and MEGGLE group (via Molkerei Rücker) are among the major German producers of cheese, with Karwendel specializing in fresh cheese and low-fat products, and Rücker known as a quality leader in herdsman cheese in Germany.
Eating dairy products like cheese can reduce plaque on teeth. However, the American Heart Association recommends dialing down your saturated fat intake to improve heart health. A 2013 study showed that the more dairy consumed, the less plaque on teeth, but a 2014 study found that attaching guilt to certain foods can make it less likely to lose weight.
In conclusion, cheese is generally considered a whole food that is good for you in moderation and offers a healthy dose of nutrients. Consuming a diverse array of fruits, vegetables, and whole grains alongside cheese can help ensure you are getting all the nutrients cheese has to offer. Labeling food as 'good' or 'bad' can be unhelpful and may even make it less likely to lose weight. Instead, a healthier approach is to consume cheese in moderation as part of a diverse daily diet. Charcuterie with fruit and whole-grain crackers, or eating cheese with other nutrient-dense foods, can provide health benefits.
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