Is Cheese Good For You?

It’s hard to imagine a world without cheese. This beloved dairy product has always been a favourite addition to any meal of the day, but even though most of us can’t resist an extra large helping of cheese wherever we go, it has also been the centre of many concerns about whether or not it's actually good for you.

Sure we already know that cheese is rich in calcium and other nutrients, but then it also comes with a high fat content which makes diet-conscious eaters more wary of adding it to their diet. So let’s take a closer look at the pros and cons and answer the question. Is cheese healthy or not?

Nutritional Benefits of Cheese

“Cheese is a rich source of several essential nutrients, including calcium, protein, phosphorus, and vitamin B12. Calcium is crucial for bone health, while protein is essential for muscle repair and growth,” says Dr. Shabana Parveen, a Clinical Nutritionist at Artemis Hospitals. “Phosphorus supports bone and teeth health, and vitamin B12 is necessary for nerve function and the production of red blood cells. Additionally, cheese contains other vitamins and minerals like zinc, selenium, and riboflavin, contributing to overall health and well-being.”

One of the notable components of cheese is conjugated linoleic acid (CLA), a type of fat found in dairy products that has been linked to various health benefits, including anti-inflammatory properties and potential cancer-fighting abilities. Cheese also contains probiotics, especially varieties like cottage cheese and mozzarella, which can support gut health by promoting a healthy balance of bacteria in the digestive system.

Cheese And Dieting

When choosing healthy foods, most people first think about how it will affect their weight. While cheese alone cannot determine whether you’ll lose or gain weight, it’s always important to take into account the type of cheese you’re consuming. “Opt for lower-fat cheese varieties and control portion sizes to avoid consuming excess calories, advises Dr. Parveen, “Additionally, pairing cheese with nutrient-rich foods like fruits, vegetables, and whole grains can help create balanced meals that support weight loss goals.”

It’s also important to take into account that different body types and constitutions react differently to different ingredients. “The nutritional composition of cheese can vary significantly depending on factors such as the type of milk used, the ageing process, and added ingredients. Hard cheeses like Parmesan tend to be higher in protein and calcium but also contain more saturated fats. Soft cheeses like Brie or Camembert may have lower protein content but are often milder in flavour and lower in calories. Ultimately, the impact of cheese on the body will depend on individual dietary needs, preferences, and overall dietary patterns.”

Risks And Rewards

Moderation is key when it comes to cheese consumption. Including cheese as part of a balanced diet can provide nutritional benefits without posing significant health risks. Opting for lower-fat and lower-sodium varieties, such as part-skim mozzarella or reduced-fat cheddar, can help mitigate some of the potential drawbacks. Additionally, consuming cheese alongside other nutrient-rich foods, such as fruits, vegetables, and whole grains, can enhance overall dietary quality.

Cheese can be a healthy addition to the diet when consumed in moderation. It offers several essential nutrients and can contribute to a balanced and varied diet. “While cheese can add flavour and variety to Indian dishes, it's important to be mindful of portion sizes and overall dietary balance. Encouraging moderation and incorporating cheese into traditional recipes in a culturally appropriate manner can help maintain a healthy dietary pattern,” says Dr Parveen. By doing so, cheese lovers can enjoy their favourite food without compromising their health.