Is cheese bad for you? The world has been obsessing about cheese since the day of its creation, which dates back to 2,000 B.C. Delectable and versatile, cheese can be incorporated in a myriad of dishes for breakfast, lunch, supper, and even for dessert. Unless you have an appetite for greasy cheese-flavored corn chips, eating cheese per se, is not detrimental to your health.

Cheese has a bounty of essential nutrients, including protein for bodybuilding and calcium for bone health. An ounce of cheddar cheese alone supplies 200 mg of calcium and 7g of protein. Know that the recommended daily allowance for calcium in adults ranges from 1,300mg - 2,000mg and 0.8g of protein per kilogram of body weight. Therefore, eating a few slices of cheese can provide 50% of the total calcium in your diet.

In addition, major nutrients such as zinc and vitamins A, B2, and B12 are also present in cheese, regardless of how it was processed. However, their nutritional value may slightly differ depending on what type of milk was used to create the cheese.

Reasons to Eat Cheese

If you don't have dairy sensitivities, the following are reasons why you should continue your love for cheese.

1. Promotes Bone and Dental Health

Among all the health benefits of cheese, the most prominent ones include its vital role in the development and sustainment of strong bones from infancy to adulthood. A steady intake of cheese strengthens bones and keeps your skeletal system in shape.

Likewise, calcium and phosphorus in cheese help maintain the integrity of your teeth. It also keeps your jaws strong and sturdy as you advance in age. Small children should be fed a high calcium-rich diet to ensure they grow up with a healthy, bright smile!

2. Prevents Calcium Deficiency

Hypocalcemia, also known as calcium deficiency, impairs the nervous system and leads to a number of side effects including abdominal cramps, hyperactive reflexes, tetany or spasms of the hands and feet, and so forth. When chronic, this will lead to osteomalacia and osteoporosis in adults and rickets in children. The easiest and most delicious way to prevent this is by having a steady intake of the richest source of calcium: cheese.

3. Improves Digestion

Eating cheese can help avoid digestive horrors such as exploding diarrhea and excessive gas. Fermented foods such as a strong-aged cheese contain beneficial enzymes and a bevy of probiotic strains that will help restore the balance of your gut flora. The good bacteria in your stomach are your strongest allies as they aid in proper digestion and nutrient absorption to fortify your immune system.

4. Reduces Stress

Snacking on cheese is a good way to reduce stress. Cheese contains magnesium, a mineral that counters panic and anxiety attacks. Likewise, cheese can also help reduce mood swings and irritability in women. Adequate amounts of calcium prevent the release of certain hormones that are responsible for premenstrual depression.

5. A Happier Heart

Cheese is good for your heart - provided that you don't eat an entire wheel a day! Cheese contains magnesium, phosphorus, and potassium that help regulate blood pressure and promote a consistent heart rhythm. Also, cheese contains omega-3 fatty acids that benefit the cardiovascular system in ways aplenty.

You might ask, "If it contains fat, then why is cheese good for you?” Remember that fats are an integral part of your diet to keep bodily functions up and running. Without fat, fat-soluble vitamins such as A, D, E, and K won't be absorbed by the body. Likewise, you need fat keep your body feeling toasty when it's cold.

When Too Much Cheese is Bad

There is a rule of thumb that excessive consumption of one particular food has its negative consequences. Cheese is no exception. Eating too much cheese contributes the following:

1. Weight Gain

Cheese, particularly processed cheese, is hard to digest as it easily turns into hardened fat; hence, it instigates weight gain. Processed cheese is the most popular cheese among the masses for two reasons: it is readily available in stores and is the cheapest form of cheese. Therefore, one cannot help but overindulge. Nonetheless, cheese is high-fat and high-calorie in nature, regardless of which type you eat.

2. Bloating and Kidney Problems

Cheese also contains high amounts of sodium. Although necessary to the body, excess sodium may cause bloating and water retention. Just one night of too much sodium can mess up the fluid balance of your body, excessive thirst and dizziness. A regular diet consisting high-sodium also increases the amount of protein in your urine, exposing you to kidney stones.

3. Heart Ailments

Apart from weight gain, your cheese obsession could wreak havoc on your cardiovascular health. Saturated fat is known to increase LDL or low-density lipoprotein. Also known as the bad cholesterol, high levels of LDL leads to fatty deposits in your arteries and raises the risk of stroke or heart attack. Moreover, too much sodium also causes your blood pressure to fluctuate and leaves you vulnerable to life-threatening problems such as coronary heart disease.

How to Eat Cheese Healthily

1. Choose Your Cheeses Well

Opt for cheeses with a lower amount of saturated fat, especially if you are planning on using a lot of cheese for your lasagna. Mozzarella, feta, ricotta, and cottage cheese are light and tangy options.

Type of Cheese /Total Saturated Fat (grams per 100g)

• High fat (total fat more than 17.5g per 100g)
• Mascarpone / 29
• Stilton / 23
• Cheddar, Red Leicester,
• Double Gloucester and other hard cheeses / 22
• Parmesan / 19

• Brie / 18

• Medium fat (total fat 3.1g-17.5g per 100g)

• Half-fat cheddar / 10
• Reduced-fat processed cheese / 8
• Ricotta / 5

• Cottage cheese (plain or with additions such as pineapple) / 2

• Low fat (total fat 3g or less per 100g)

• Reduced-fat cottage cheese (plain) / 1
• Quark / 0.1

Although a lot of cheeses in supermarkets are now available in "light” or fat-reduced versions, always make it a habit to check the nutritional information as most of these fat-reduced cheeses contain more sodium.

2. Count the Grams

It's not difficult to love cheese in all its forms! Thankfully, you don't have to say no even to the fattiest cheese. However, you have to enjoy it wisely. Nutritionists recommend that you remain mindful of your portions and that means two slabs of cheese (40g) a day.

3. Beware of Unhealthy Cheese

With all its health benefits, what is unhealthy cheese? Fake cheeses or cheese alternatives are unhealthy types of so-called cheese, made using oils and starches.

Also, skip out on fat-free cheeses as these undergo extreme processing and are considered unhealthy.

Cheese Lovers, Rejoice!

So, is cheese bad for you? Definitely not! As long as you don't have dairy sensitivities, no harm comes to you when eating cheese. In fact, cheese can benefit your health in ways aplenty. It is the richest source of calcium along with an array of essential nutrients. Although it has its disadvantages, surely its health benefits outweigh it. And just like any other food, eating in moderation must be carefully observed. Perhaps a pizza night each week won't hurt so bad!