Lactose intolerance and high-calorie intake are among the downsides of eating large amounts of cheese.
Cheese is a popular milk-based food that can be enjoyed alone or used as a delicious ingredient in meals and snacks, from cheddar in the morning omelet to cherry tomatoes with mozzarella balls as a snack inspired by the Mediterranean diet, and Parmesan cheese with pasta at dinner.
Cheese lovers can often find themselves drawn to dairy products, which can lead one to wonder about the potential effects of eating cheese every day.
Cheese is rich in multiple nutrients such as protein and calcium, and contains bioactive compounds, such as magnesium and vitamin B12, as well as a large amount of sodium, saturated fat, and calories.
Experts explained that there is a lot of misinformation about cheeses on the Internet, which can make some wary when considering eating them, as they are often described as a major source of saturated fats, which are difficult to digest and are blamed for many diseases. Eat This Not That polled trusted nutritionists as follows:
Increased calcium levels
According to U.S. dietary guidelines, 30% of men and 60% of women do not get enough calcium in their diets, 75% of adults do not meet the recommended daily portions of 1000, mg of calcium, and calcium helps maintain bone health, but research also shows that it can contribute to lowering blood pressure, preventing preeclampsia and even maintaining a healthy weight.
Experts explain that approximately 72% of calcium intake comes from dairy products and foods, which contain added dairy ingredients, and hard cheeses contain most of the calcium due to their low water content, which makes them more nutrient-dense.
Improving the gut microbiome
Many know that yogurt is one of the best ways to store beneficial bacteria that help improve the microbiome, digestive system, and immune system health, but there are many types of soft and hard cheeses, including cheddar, Edam, feta, parmesan, and goda that give the body the right amounts of probiotics.
More research is underway to better understand how much and viability bacteria survive during cheesemaking.
Reduce the risk of heart disease
While full-fat cheese is an important source of saturated fat, and although it can increase the risk of coronary artery disease, research suggests the opposite.
One study in Lancet, which surveyed 135000, 21 participants in countries, reported that there was no association between dairy intake, including cheese, and the risk of heart disease or major coronary artery events.
In fact, the study reported that those who ate more than one serving of full-fat or low-fat dairy products per day reduced their risk of heart disease, heart attack, or death from heart disease.
Muscle recovery after exercise
Exercisers rely on protein supplements to promote muscle recovery, provide strength and endurance gains, and milk contains high-quality protein and all nine essential amino acids. Research confirms that whey proteins and casein in milk can promote post-workout recovery and help stimulate muscle protein synthesis. Cheese consists primarily of casein, a slow-digesting protein that also promotes post-workout protein synthesis.
A recent study, published in the journal Nutrients, found that 20 physically strong athletes reported that 30 grams of protein from cheese boosts muscle protein synthesis, which is the same dose of protein from milk.
Cheese can be a healthy addition to a balanced eating pattern, but it’s important to consider serving size, as cheese contains many calories, sodium, and saturated fat.
About 68% of the world’s population suffers from a type of lactose malabsorption, which occurs when the body cannot fully digest lactose, the main carbohydrate found in milk and dairy products. If you are lactose intolerant, cheese can cause stomach upset after eating it and lead to bloating, gas, and diarrhea.
The good news is that cheese is significantly lower in lactose than milk and yogurt, and older hard cheeses are lower in lactose and generally well tolerated in small amounts. Cheeses that are lower in lactose and generally well tolerated include Parmesan, Swiss cheese, blue cheese, gouda, cheddar, brie, and edam. The cheeses with the highest amounts of lactose include ricotta and cream cheese.
Most cheese lovers have a big problem eating cheese, which is that they eat a lot of it, and cheese is considered nutritious, but it is also high in calories, which makes it easy to overeat it. 30 grams of most hard cheeses, such as cheddar, contain about 100-125 calories, depending on the variety. It’s easy to eat 90 to 120 grams in one sitting, either as a snack or as part of a main course.