IS CHEESE GOOD FOR YOU? A NUTRITIONIST’S TAKE

Author: Edel Radido | Nutritionist

Cheese is often talked about simply as a source of calcium, but nutritionally, there is more to it than that. It can be a useful part of a balanced diet, providing protein, calcium, phosphorus, vitamin B 12 and other important nutrients.

At the same time, cheese is a concentrated food, meaning a relatively small amount can provide a significant amount of nutrients, as well as fat and sodium. So rather than asking whether cheese is “good” or “bad,” it is more useful to understand what it provides and how it fits into your overall diet.

1) Cheese as a source of protein

One of the most valuable nutritional qualities of cheese is its protein content.

Milk contains high-quality proteins which are concentrated during cheese making since most of the water is removed, giving you protein in a small serving.

Aside from muscle building, proteins also help in supporting the body's growth and repair, and keeping us satisfied after meals. The amount of protein varies considerably between cheeses. Hard and aged cheeses are generally more concentrated than softer, fresh cheeses.

A serving of cheese can contribute meaningfully to your daily protein intake, particularly when paired with other protein-rich foods such as eggs, beans, lentils, whole grains, nuts or seeds, making it a convenient way to add proteins to your meal or snacks.

2. Calcium in Cheese

When we think about cheese and nutrition, calcium is one of the first nutrients that comes to mind, and for good reason. Calcium is essential for strong bones and teeth, but it also plays a role in muscle contraction, nerve function and normal blood clotting.

Because cheese is made from milk, it can provide a concentrated source of calcium. This can be particularly useful for people who struggle to consume enough calcium from their overall diet.

But there is an important point here: more calcium does not automatically mean more cheese is better.

Our bodies need calcium as part of an overall balanced diet, and calcium is also found in foods such as milk and yogurt, fish, some leafy vegetables and legumes.

Cheese is simply one convenient and nutrient-dense way of getting it.

3. Other important Nutrients

Calcium and protein tend to get all the attention, but cheese can provide several other nutrients depending on the type, cheese can contribute:

a) Phosphorus- works alongside calcium in maintaining healthy bones and teeth and is involved in energy metabolism.

b) Vitamin B 12- helps keep your blood and nervous system healthy. Dairy foods such as cheese can be a useful source of B 12, especially for people who eat little or no meat, fish or eggs.

c) Vitamin A- some cheeses provide vitamin A, which supports a better eyesight, immune function and skin health.

d) Vitamin B 2- essential for energy production in the body and normal cell function. involved in energy metabolism and normal cell function.

4. Cheese & Fat: What to Know

Cheese has developed something of a bad reputation because it can be high in saturated fat (bad fat)

It is true that many cheeses contain a significant amount of saturated fat, and dietary patterns high in saturated fat can be a concern for heart health. But nutrition is rarely about judging one food in isolation.

A small amount of cheese alongside vegetables, whole grains, legumes and other minimally processed foods is very different from a diet where cheese is frequently eaten in large portions alongside other foods high in saturated fat and sodium.

Think about the whole plate, not just the cheese.

5. One Thing to Watch: Salt

Another factor worth considering is salt.

Salt is an important part of cheese making. It contributes to flavour, texture and preservation, but some cheeses can contain substantial amounts of sodium.

This does not mean you need to avoid cheese if you are otherwise healthy. It simply means that the type of cheese and how much you eat can matter, especially for people who have been advised to reduce their sodium intake.

Fresh cheeses, soft cheeses, aged cheeses and processed cheese products can have very different nutritional profiles, so it is worth checking the label when comparing products.

6. DOES AGEING CHANGE THE NUTRITION?

As cheese ages, it generally loses moisture. This means that nutrients such as protein, calcium and fat become more concentrated by weight.

Aged cheeses also develop more intense flavours, which means you may need less of them to add flavour to a meal.

But ageing does not automatically make one cheese “healthier” than another. Different cheeses have different nutrient profiles, and the best choice depends on your dietary needs, preferences and how the cheese is being used.

7. WHAT ABOUT LACTOSE?

Cheese can also be interesting from a digestion perspective.

During cheese-making, most of the lactose naturally present in milk is removed with the whey, and fermentation and ageing can further reduce the amount remaining. As a result, many aged cheeses contain very little lactose.

This means some people who have difficulty digesting lactose may tolerate certain cheeses better than milk.

However, lactose tolerance varies from person to person, and not every cheese contains the same amount.

It is also important to distinguish lactose intolerance from a milk allergy, they are not the same thing.

SO, HOW SHOULD WE THINK ABOUT CHEESE?

From a nutritionist's perspective, cheese doesn't need to be placed into a simple category of “healthy” or “unhealthy.”

It is a nutrient-dense food that can contribute valuable protein, calcium, phosphorus, vitamin B12 and other nutrients to the diet. At the same time, many cheeses are concentrated sources of saturated fat and sodium.

The key is portion & frequency.

Try pairing cheese with foods that bring what cheese doesn't provide in large amounts:

• Vegetables

• Fruit

• Whole grains

• Legumes

• Seeds

A little cheese crumbled over a salad, grated over whole-grain sourdough, paired with fruit, or incorporated into a meal with vegetables can be a very different nutritional experience from simply eating large amounts of cheese on its own.

References:

Harvard T.H. Chan School of Public Health – Dairy

USDA MyPlate – Dairy Group

Harvard T.H. Chan School of Public Health – The Nutrition Source: Cheese