Cheese is a beloved food enjoyed by many, but questions arise about whether consuming only cheese is a healthy or sustainable dietary choice. While cheese offers several health benefits, it also carries potential risks if it becomes the sole component of one's diet.
Nutritional Profile of Cheese
Cheese is a dairy product made from the milk of cows, sheep, goats, and other animals. There are thousands of varieties of cheese, ranging from mild to mature in flavor, and low- to high-fat in composition. Common types include cheddar, mozzarella, blue cheese, feta, camembert, cream cheese, brie, gouda, edam, goat cheese, fresh cheese, cottage cheese, ricotta, Monterey Jack, and gruyere.
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. It also provides protein, essential for building and repairing cells. One ounce (28 grams) of cheddar cheese offers 6.6g of protein. The amount of protein recommended for each person depends on their age, size, and activity level. Furthermore, cheese contains vitamins A and B12, along with zinc, phosphorus, and riboflavin.
However, cheese can also be high in calories, sodium, and saturated fat. One ounce (28 g) of cheddar cheese contains around 116 calories and over 5 grams of saturated fat. The 2020-2025 Dietary Guidelines for Americans recommends limiting saturated fat intake to less than 10 percent of daily total calories. Sodium can be high in some cheeses, especially processed cheeses and “cheese flavored” products. A diet high in sodium is likely to increase the risk of high blood pressure, heart disease, and stroke.
The breakdown of macronutrients in any cheese can vary widely, depending on the type. Generally speaking, mozzarella is relatively low in fat and calories, making it a healthy cheese option. Ricotta is also a cheese that is much lower in calories and fat than other cheeses. Cheddar, while high in fat, calories, and sodium, has a high vitamin content that can bring many health benefits.
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Potential Benefits of Cheese Consumption
Eating cheese can be good for you. It’s low in carbs and it can lower the risk of diabetes. A recent study revealed that individuals who consumed at least two servings of dairy on a daily basis were less likely to develop diabetes over a nine-year period. We are always on the hunt for food to help our hearts, and cheese can help your ticker in several ways. One study that compared cheese to butter found that participants who ate hard cheeses had lower LDL cholesterol (commonly known as bad cholesterol) than those who ate butter.
Dairy products are one of the best dietary sources of calcium and other nutrients. Eating cheese has been linked with higher bone mineral density and lower fracture risk. This may be due to its high protein, calcium, and vitamin D content. Fermented cheeses, such as cheddar and parmesan, seem to have the most consistent benefits for bone health. Several studies has shown that eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities. Despite its high saturated fat content, eating cheese in moderate amounts appears to reduce the risk of hypertension, or high blood pressure. According to a 2024 study, it likely does this by improving lipid metabolism and reducing triglyceride levels. Researchers also linked cheese to a lower risk of diseases like essential hypertension, which is a type of high blood pressure without a clear, underlying cause.
Certain cheeses that have been aged but not heated (or pasteurized) may contain probiotics. These are healthy bacteria that may improve gut health, lower inflammation, and protect against disease.
Risks of a Cheese-Only Diet
While cheese offers some health benefits, a diet consisting solely of cheese is not recommended due to several potential risks.
Nutritional Imbalance
A cheese-only diet would lack essential nutrients found in other food groups, such as fruits, vegetables, and grains. This can lead to deficiencies in vitamins, minerals, and fiber, which are crucial for overall health and well-being.
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Digestive Issues
Cheese contains lactose, a sugar that can be difficult for some people to digest. When someone with a lactose intolerance consumes cheese, the lactose in the cheese isn’t broken down properly by the enzyme lactase. Instead, it is fermented in the gut by bacteria. This can result in diarrhea and other gut problems. Cheese contains no fiber, and eating a diet containing very high amounts of dairy may cause constipation.
Heartburn
Cheese is a rich source of fat and can trigger heartburn in individuals who are more susceptible to it. Because cheese has a high fat content, it can lower the oesophagal sphincter (LES for short): a muscle that can help to prevent stomach acid from flowing back into the oesophagus.
Weight Gain
Potentially the most obvious side effect of eating too much cheese is weight gain. Cheese is high in fat, containing 9 calories per gram.
Dehydration
We all know that not drinking enough water can result in dehydration. However, what is less widely known is that eating foods that are high in sodium can also lead to dehydration. Some cheeses can be high in sodium!
Inflammation
Consuming casein, a protein commonly found in cheese, can lead to certain side effects. One potentially significant side effect is inflammation. For some individuals, casein consumption can trigger an immune response and result in inflammation in the body. This inflammatory response can manifest as a wide range of symptoms, including digestive problems, respiratory discomfort, skin issues and joint pain.
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Allergies
Allergies occur because of an abnormal immunologic reaction to certain triggers, such as milk protein, whether casein or whey. The body’s immune system produces an allergic antibody, immunoglobulin E (IgE) antibody, when exposed to the trigger. post-nasal dripwheezingdiarrheavomitingIn more severe cases, a person may develop asthma, eczema, and anaphylaxis, or shock. This can be serious, and even life-threatening.
Listeria Contamination
Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or “raw” milk. Eating listeria-contaminated foods can cause illness. Examples of at-risk cheeses include: Brie, Camembert, queso fresco, queso blanco, queso panela, blue-veined cheeses, and feta.
Moderate Cheese Consumption
A person can consume moderate amounts of cheese as part of a healthy dietary eating plan. For example, if your diet is low in saturated fats and sodium then having two to three ounces of cheese a day may be safe. The type of cheese can influence the amount that you are able to consume. For example, hard or aged cheese is typically lower in lactose content, so those with milder intolerances may be able to consume more of this type of cheese. The severity and type of the intolerance will also play a role in how much cheese you can consume.
For most people, a balanced diet can include cheese. Occasionally snacking on cheese or having a few crumbles with your salad or sprinkled over vegetables isn’t likely to cause problems, unless you’re lactose intolerant or allergic to milk. But eating too much of any one food isn’t recommended.