The Role of Cheese in a Balanced Diet: Expert Tips for Enjoying Cheese Without Guilt

Simple indulgences are often the ones we miss most when trying to follow a diet. Be it a sneaky piece of chocolate, a quick packet of chips or an extra cheesy pasta. But more often than not, following a truly healthy diet isn’t about restriction, it’s about balance and there are some ingredients – like cheese – that have a viable place in a healthy diet. We spoke with some medical professionals to find out the truth about cheese and its place in eating healthy.

As a dairy product, cheese has many inherent benefits and nutritional advantages. “Cheese is a rich source of several essential nutrients, including calcium, protein, phosphorus, and vitamin B12,” says Dr. Shabana Parveen - Clinical Nutritionist, Artemis Hospitals, “Calcium is crucial for bone health, while protein is essential for muscle repair and growth. 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.”

But it can have further reaching effects beyond balancing your daily nutrition, “It's a great source of Tryptophan, which helps in maintaining a good mood,” explains Dr. Anjali Hooda, M.D Internal Medicine, a celebrity doctor who believes that food is medicine. “Having Cheese in combination with healthy complex carbs can help you gain weight in a healthy and sustainable way. Foods like cheese contain essential good bacteria, a good source of natural probiotics and thus maintains gut health too.”

So while we’ve established that cheese has plenty of health benefits to enjoy, the question still remains, can it be a part of a guilt-free diet? “Yes,” says Dr. Anjali Hooda, M.D Internal Medicine, “if eaten in a controlled portion cheese can be a part of a weight loss diet as Cheese increases satiety and controls unnecessary cravings. Cheese has fat in it which helps in controlling the insulin spikes. There are certain variants like Cheddar, Feta, Gouda, Swiss, Cottage, Brie, etc. These are some good options to include in the diet.”

This does come with its own complications though, adds Dr. Shabana Parveen, “While cheese is nutritious, it is also calorie-dense and high in saturated fats. Therefore, moderation is key when incorporating cheese into a weight loss diet.”

Whether for weight loss or healthy weight gain, cheese can play a key role. “In the case of weight loss Cheese when combined with fibre (fresh veggies) and a protein source, this ideal macro combination will increase satiety, control insulin surge, promote stable glucose levels and signal the body not to deposit excess sugar and glycogen,” says Dr. Anjali Hooda, M.D Internal Medicine. “Also, In case of weight gain if fats are combined with healthy complex carbs and ideal protein it will promote an ideal and sustainable weight gain naturally.”

And which cheese you use is just as important as how you use it, “Choose natural, minimally processed cheeses without added sugars or artificial ingredients,” advises Dr Shabana Parveen, “Consider using cheese as a flavour enhancer rather than the main component of a meal, such as sprinkling a small amount of grated cheese on top of salads or vegetables. Pair cheese with whole grain crackers, nuts, or fresh fruit for a balanced snack. Lastly, be mindful of total calorie intake and adjust portion sizes accordingly to maintain a healthy balance.”

With cheese being readily available in India and providing an easy, convenient addition to the traditional Indian diet, there’s a need for more education and understanding of how to include it in a healthy way. “People more often combine cheese with some simple carbs like bread, pizza, pasta etc. Hence all its nutritional benefits are not utilised as they should be.” says Dr Anjali Hooda, M.D., “Ideally cheese, if combined with food groups like complex carbs, protein and fibre, this ideal combination, can provide maximum health benefits.”

“Encouraging moderation and incorporating cheese into traditional recipes in a culturally appropriate manner can help maintain a healthy dietary pattern. Additionally, promoting awareness of healthier cheese options and educating individuals about balanced nutrition can support informed food choices within the Indian context,” adds Dr. Shabana Parveen.