by Erin D Marion - Published 2 months ago

Cheese & Health: A Dietitian's View

Cheese, a versatile food enjoyed by many, is often seen as unhealthy, especially processed varieties. However, quality cheese, both soft and hard, can offer health benefits.

This article explores the health benefits of cheese and provides guidelines for consumption.

Cheese's Positive Aspects

As a dairy product, cheese provides a range of nutrients, including:

Calcium: A significant percentage of adults in the U.S. don't get enough calcium from their diet alone. Parmesan cheese is particularly rich in calcium, providing 57% of the daily value.

Scientifically Proven Benefits of Cheese Consumption

These nutrients work together synergistically within the dairy matrix, a complex interaction of nutrients and bioactive compounds found in dairy products.

The dairy matrix might explain why saturated fat in full-fat dairy is associated with neutral or even beneficial effects on cardiometabolic health.

The dairy matrix of cheese can vary widely due to factors like freshness, aging, protein and fat content, and sugar and lactose levels.

While most research groups all cheese together, studies show that eating cheese has positive effects on health.

Heart health: Research shows that eating some cheese reduces the risk of heart disease.
Bone health: People who get enough calcium are more likely to have better bone density (and a lower risk of osteoporosis).
Blood sugar balance: Some research shows that eating cheese is linked to a lower risk of Type 2 diabetes. It can also help prevent blood sugar spikes after eating carbs, which is why nutritionists recommend pairing it with fruit.
Weight management: When included in a healthy diet, eating cheese can help people lose weight (and helps maintain that loss).
Gut health: The probiotics in fermented cheeses can help create a desirable gut microbiome.

Optimal Cheese Intake

However, these benefits are seen with moderate cheese consumption, not from eating a lot.

The ideal amount is about 1-2 ounces of cheese a day. An ounce is roughly equal to 1 slice, 1-2 cubes, or ¼ cup shredded cheese. For cottage cheese, a serving is ½ cup.

Healthiest Cheese Varieties

All (high-quality) cheese can fit into a healthy diet. The healthiest varieties are high in protein, low in sodium, and have moderate amounts of fat and carbs.

Here are our top 9 picks (we have a detailed analysis of these cheeses).

Goat cheese
Mozzarella
Ricotta
Parmesan
Cheddar cheese
Swiss
Cottage cheese
Quark

Key Points

Cheese can definitely be part of a healthy diet. It provides nutrients like protein and calcium, and it's very satisfying. But because it tastes good, it's easy to eat too much.

You don't need a lot to get the benefits of cheese. If you think you might be eating too much, measure out 1-2 ounces on a plate, in your eggs, or on a salad.