See also Milk and Dairy Products
Typical serving size: Varies; 1 oz (30 g) of hard or semihard cheese, or ½ cup (2.1 oz or 60 g) of cottage cheese
HOW IT HARMS
High in saturated fat and sodium Migraines
Allergies
Bacterial infection WHAT IT HEALS
Diabetes
Metabolic syndrome Bones
Muscles Tooth decay
CHEESE FACTS
• It takes about 10 lbs (4.5 kg) of milk to create a single lb (454 g) of firm cheese, such as cheddar, muenster, or swiss.
• Cream cheese, brie, and other soft cheeses are comparable to hard cheeses in calories and fat, but have less calcium.
• Cottage cheese has the fewest calories of all cheeses—about 90 in a half-cup serving. However, it has only half the calcium of milk.
One of our most versatile and popular foods, cheese is used for everything from snacks to main courses and desserts. It’s an ancient food that can be made from the milk of almost any animal—
cows, goats, yaks, camels, and buffaloes.
Most cheeses are made by adding a mixture of enzymes, known as rennet, to milk to curdle it. The liquid that remains after the curds have formed is known as whey. When it is drained away, we are left with cottage or farmer’s cheese. Or the curds may be mixed with other ingredients, injected with special molds or bacteria, soaked in wine or beer, pressed or molded, or smoked or aged to make any of hundreds of different cheeses.
Health Benefits
May help prevent diabetes. Cheese is an excellent source of calcium, and studies show that getting plenty of calcium from food may help prevent insulin resistance, a harbinger of diabetes.
May prevent metabolic syndrome. According to a study, women who get plenty of calcium from dairy products also have a significantly lower risk of developing metabolic syndrome, which is linked to both diabetes and heart disease.
Supports bone and muscle health. Consumed moderately, cheese provides good amounts of calcium and protein necessary for bone and muscle strength, making it an ideal food for vegetarians, growing children and adolescents, and people with osteoporosis, a weakening of the bones. People who cannot digest milk because of lactose intolerance can often eat hard cheese. The bacteria and enzymes used to make cheese break down some of the lactose (milk sugar). A typical 1-oz (30-g) serving of cheese contains about 200 mg of calcium (along with 115 calories and 9 g of fat).
WARNING!
FOOD-DRUG INTERACTION
Tyramine, found in aged cheeses such as cheddar, blue cheese, and Camembert, also interacts with monoamine oxidase (MAO) inhibitors, drugs sometimes used to treat depression, and can cause a life-threatening rise in blood pressure.
Fights cavities. The fat naturally contained in cheese coats your teeth and acts as a natural barrier against bacteria. Also, all cheese contains casein, which provides a natural tooth protection. Finally, the calcium and phosphorus found in cheese help remineralize tooth enamel.
Health Risks
Saturated fat and sodium. Doctors often advise patients with heart disease, elevated blood
cholesterol, high blood pressure, or weight problems to reduce the amount of cheese they consume.
Because most cheese is high in saturated fat, it increases the risk of atherosclerosis, the clogging of arteries with fatty deposits. Try lower-fat cheeses which still provide protein and calcium with less fat. Large amounts of sodium, also found in most cheeses, can be a hazard for people with high blood pressure.
Migraines and allergies. Aged cheese can trigger a migraine headache in some susceptible people. The likely culprit is tyramine, a naturally occurring chemical in cheddar, blue cheese, camembert, and certain other ripe cheeses. People who are allergic to penicillin may react to blue cheese and other soft cheeses that are made with penicillin molds. Also, those who are allergic to cow’s milk may react to cheese, especially cottage and other fresh cheeses. Cheeses made from goat or sheep’s milk are less likely to be allergenic.
Harmful bacteria. Pasteurized milk must be used to make commercial cheese in both the U.S. and Canada. Occasionally, health food stores and specialty shops sell imported or homemade
unpasteurized cheese. Such cheeses can harbor dangerous salmonella and other bacteria.
Eating Tips
• Mix parmesan with toasted bread crumbs as a low-fat topping for pasta.
• Breakfast on part-skim ricotta topped with kiwi, raspberries, and agave nectar.
• Sprinkle shredded sharp cheddar on apple slices and broil briefly to melt.
Buying Tips
• Check the expiration date and the packaging.
• Avoid any cheese with missing or incomplete labels, or those without factory seals.
• Look for the words “pasteurized milk” in the ingredient list to avoid potentially harmful bacteria.
• For most cheeses, look for uniformity in color and texture.
• Take advantage of the broad range of low-fat cheeses on the market. Production methods have improved to allow for smoother texture and better taste.
Storing Tips
• The best way to store cheese varies depending on the type, but all should be kept in the vegetable drawer, where the temperature is cold and stable. In general, the harder the cheese, the longer it lasts.
• Wrap hard cheese such as parmesan or gouda in waxed paper, then in plastic wrap.
• Wrap blue cheeses and semihard cheeses in plastic wrap.
• Keep fresh cheeses in water, such as mozzarella or feta, in their packaging and change the water every couple of days.