Table of Content

• Types of Cheese

• Is Cheese Good for Health?

• Nutrition Fact Sheet of Healthy Cheese

• Can we Eat Cheese in diet?

• Does Cheese make you Fat?

• More about Cheese Production

• Health Benefits of Eating Cheese

• Benefits of Cheddar Cheese

• Benefits of Feta Cheese

• Side effects of Eating Cheese Everyday

• Take-Home Points

• FAQ on Eating Cheese Everyday

Introduction

Cheese is an ancient food that is produced in a wide range of flavors, textures, and palms by coagulation of milk protein called casein. Cheese has a high content of fat and protein that makes it an energy-rich and nutritious food since age-old days. 

Cheese dairy products are a rich source of nutrients like proteins, bioactive peptides, amino acids, fats, vitamins, and minerals. I wonder why cheese? When you get all of these nutrients from milk. Why did people start producing cheese by spoiling milk? Let’s find out together.

Types of Cheese

About 1800 different varieties of cheese are available across the globe. There are various types of cheese based on their nature and color, some of them are as follows: 

• Blue 

• Hard

• Pasta filata

• Processed

• Semi-hard

• Semi-soft

• Soft and fresh

• Soft-ripened

• Flavored

Is Cheese Good for Health?

To define something as healthy we need to know its composition. There are various types of cheese using different milk (cow, goat, sheep, buffalo), consistency, content, and fermentation. Healthy cheese contains fat, protein, water, lactose and vitamins, minerals, and trace elements. 

Cheese is high in calories but the nutrients vary based on type and production, so the only way to choose the healthiest cheese is to read the nutrition list.

Nutrition Fact Sheet of Healthy Cheese

Nutritional facts of healthy cheese include details of cheese calories and how much protein in cheese advantages people. 

How much Protein in Cheese and Cheese Calories?

28.3 grams (1 ounce) of hard cheese contains about 120 calories, 8 grams (g) of protein, 6 g of saturated fat, and 180 milligrams (mg) of calcium. A half-cup of soft cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium. 

Many kinds of cheese are high in sodium with 300-450 mg per serving because salt is a key ingredient to retain moisture and prevent bacterial growth. There are cheeses like goat, whole-milk mozzarella, and Swiss with only 50-100 mg sodium per serving.

Source: USDA Food Data Central  

Can we Eat Cheese in diet?

Even though U.S dietary guidelines recommend low-fat dairy to prevent heart diseases, some reports suggest that full-fat dairy may lower the risk of type 2 diabetes and heart disease. 

These studies suggest that nutrients like calcium and conjugated linoleic acid in cheese will protect the heart and the saturated fatty acids in cheese have a different effect than fatty acids from red meat. 

The most important answer to ‘can we eat cheese in diet?’ will be the amount of cheese you eat. The dietary pattern is what decides the cheese advantages.

Does Cheese make you Fat?

Yes, but not if taken in healthy proportions. Can we eat cheese in diet? A diet high in saturated fatty acids will make you fat and obese. But there are other factors too like metabolism, activity, and genetics. 

The answer to can we eat cheese in diet is, that you can see the benefits of eating cheese daily by replacing snacks with yellow cheese or liquid cheese, or any healthy cheese. 

Obtain all the benefits of eating cheese by using cheese in grain crackers, guacamole, hummus, or fruit preserves. 

Cheese advantages include you can use it in place of mayonnaise as cheese calories are less than mayonnaise. The benefits of eating cheese help you to increase the amount of protein in your diet.

More about Cheese Production

The cheese production team relies more on the pH levels and inoculation of molds with their senses of sight, touch, and smell. According to OECD (Organization for Economic Cooperation and Development), the total production of cheese in the world is 25047 kt pw out of 25022 kt pw consumed in 2022.

Cheese production involves six major steps. At first, the milk is preheated, filtered, and standardized.  

Acidification

The prepared milk is then treated with starter cultures (microorganisms) to ferment milk into lactic acid. Here the pH is reduced to 4.7, optimum for coagulation.

Coagulation

The addition of rennet (rennin or chymosin) on casein micelles in milk. Rennet is a stomach extract of young unweaned calves. The chymosin coagulates milk at 40 degrees Celsius but for cheese production 31-32 degrees Celsius is the optimal temperature.

Separation of curds and whey

The coagulated milk is called curd which is drained and cut into small cubes. The cutting allows water to drain from the pieces of curd. The expulsion of whey leads to shrinkage and degradation of casein. All this leads to the formation of rennet gel and the development of firmer or more rubbery curd.

Salting

The salt is added to rennet gel for flavor, moisture, and texture. It also helps in the removal of whey and slows down undesirable bacterial growth and acidification.

Shaping

Molding or shaping gives a final shape when the curd is pressed. A hydraulic press is used to shape the curd in the mold. 

Ripening

Ripening helps to intensify flavor and texture where cheese is matured and aged for a few days to several years. 

The ripened cheese is then packed with a larded cloth that prevents contaminants but still allows the cheese to breathe.

Health Benefits of Eating Cheese

The health benefits of cheese are due to the presence of vitamins, minerals, fats, omega-3 fatty acids, and vitamin-K-2. The vitamin-K-2 in cheese benefits you in blood coagulation. Benefits of cheese also include the prevention of tooth cavities.

Other health benefits of cheese include:

1. Health benefits of cheese in bone and muscle health

Benefits of eating cheese include the promotion of bone health in the elderly, children, and pregnant and lactating women. High source of calcium and magnesium in cheese benefits you to improve your bone density.

2. Health benefits of cheese in osteoporosis

Benefits of eating cheese advantages you in reducing factors of osteoporosis.The health benefits of cheese contribute to the presence of vitamin D and calcium thus helping you maintain bone health. 

3. Health benefits of cheese in reducing inflammation

One of the cheese health benefits or benefits of eating cheese daily is reduction of inflammation. Cheese dairy products contain conjugated linoleic acid (CLA) that will help you ease inflammation and prevent heart disease and obesity.     

4. Health benefits of cheese to decrease blood pressure

Some people have lower blood pressure despite eating more cheese rich in fat and sodium. This is because the presence of calcium in cheese benefits in reducing blood pressure. One of the benefits of eating cheese with low-fat, low-sodium is the regulation of blood pressure. 

The benefits of eating cheese (liquid cheese) with low-fat cream are now available in cheddar, brie, havarti, and feta. Always read the nutrition facts before buying cheese dairy products.

5. Health benefits of cheese in blood vessel protection

Healthy cheese slice calories are less and can be a good source of antioxidants, and glutathione. The health benefits of cheese antioxidants are the prevention of age-related neurological disorders and brain health. 

Scientists found the benefits of eating cheese protect you against the negative effects of sodium and improve blood vessel functioning. 

6. Health benefits of cheese in gut health

The fermented cheese will help to boost your gut health by improving gut bacteria. This in turn aids in the positive effect of blood cholesterol levels. 

7. Health benefits of cheese to improve cholesterol

Cheese advantages help you to reduce your cholesterol levels. A study in Nutrition Reviews compared blood cholesterol of two groups eating the same cholesterol and calories but people eating cheese ended up reducing cholesterol.

The cholesterol changes are due to calcium that ferries fat through the gut and prevents the absorption of calories.

8. Health benefits of cheese make you strong

The consumption of ricotta cheese (1 cup) daily boosted muscle mass and improved balance in healthy adults of age 60.

9. Health benefits of cheese on dental health

Cheese advantages you to keep your teeth strong and helps to prevent decay, damage and expensive dental work. 

10. Health benefits of cheese as calcium source

Calcium helps to regulate vascular and muscular function and hormone secretion. Cheese dairy products are a rich source of calcium for the body without supplementation.

11. Health benefits of cheese to prevent common cancer

The cheese contains a rich source of calcium that can potentially help to prevent cancers such as colorectal cancer.

12. Health benefits of cheese in pregnancy

Cheese is a good choice for pregnant women as cheese is rich in calcium, protein, and vitamin B. With proper choice and preparation, cheese can be a good source of vitamins and minerals for fetal growth during pregnancy. 

13. Health benefits of cheese to provide immunity

Immunity helps to reduce infections and diseases by fighting against the bacteria. Cheese, especially gouda cheese will promote gut probiotics and increase your immunity.

14. Health benefits of cheese for thyroid health

Thyroid is a major organ that maintains metabolic functions like temperature, calcium regulation, and hormone balance. Cheese improves functions of the thyroid and boosts immunity.

Benefits of Cheddar Cheese

Cheddar cheese is also called yellow cheese. The cheddar cheese health benefits include the same health benefits of cheese such as healthy teeth and bone strength. Cheddar cheese calories in one slice of cheese are 113 calories.

The benefits of cheddar cheese can turn into risk factors if taken in large quantities, on daily consumption, or with allergic reactions. 

Cheese calories are high in yellow cheese due to high levels of saturated fat and increase your risk of cholesterol levels causing cardiovascular disease.

Benefits of Feta Cheese

Benefits of feta cheese include healthy bones, protein supplement, gut health, beneficial fatty acids, and keeping you fuller and satisfied. Feta cheese calories in one slice of cheese include 80Kcal/415 KJ.

Side effects of Eating Cheese Everyday

Cheese can cause reactions in people who are sensitive, and lactose intolerant. The cheese will cause constipation, migraine, and headaches in people who are sensitive to cheese.Even excess consumption of cheese can cause heart disease, high blood pressure, cholesterol, and diabetes.

These days cheese is stuffed in everything like sandwiches, melted on pizza, on charcuterie boards. No one can deny eating cheese but it is necessary to check cheese calories or cheese slice calories to avoid the side effects of eating cheese everyday. 

Some of the side effects of eating cheese everyday are: 

• Weight gain: Too much cheese causes weight gain due to cheese calories

• Heart disease: The saturated fats in the cheese increase cholesterol and cause heart diseases

• Stomach issues: Cheese dairy product contains lactose which can cause stomach issues in intolerant people

• High blood pressure: Apart from cheese calories, it also contains a high source of sodium that helps to maintain a balance of water but too much sodium will cause high blood pressure

Take-Home Points

• Benefits of eating cheese daily include reduction of weight, inflammation, gut issues, and heart diseases.

• Benefits of eating cheese helps in the regulation of blood pressure and cholesterol.

• Cheese production process involves acidification, coagulation, separation of curds and whey, salting, shaping and ripening.

• Cheese health benefits help to maintain bone health and muscle strength.

• Benefits from cheese can be due to protein, rich sources of sodium, calcium, and saturated fatty acids.

• The healthiest recipes of cheese include cheese balls made of potatoes, gram flour, and cheese and cheese sandwiches made with crisp cheesy grilled sandwiches with Indian species.

• Side effects of eating cheese everyday will lead to risk of heart disease, rise in cholesterol, blood pressure, and weight gain.