Cheese is a popular dairy-based food that can be enjoyed on its own or as a tasty topping for meals and snacks, from cheddar in morning omelets to provolone in lunch sandwiches and virgin as a Mediterranean-inspired snack Fruit and Mozzarella Balls, Parmesan with Fafalla Pasta Dinner. Die-hard cheese lovers may find themselves regularly drawn to this delicious dairy product, which may lead some to wonder about the potential effects of eating cheese every day.
In addition to enhancing the flavor and texture of your favorite foods, cheese is packed with nutrients. It’s a good source of high-quality protein and calcium, in addition to providing many other nutrients and bioactive compounds, such as magnesium and vitamin B12. On the other hand, cheese can also add a lot of sodium, saturated fat, and calories to your daily diet. There is also a lot of misinformation about cheese on the Internet that might make you wary of consuming it. It’s often cited as a major source of saturated fat, hard to digest, and blamed for everything from cracked skin to diabetes.
To set the record straight, here’s what will happen to your body if you eat cheese every day. Plus, for more healthy eating advice on this dairy-based delicacy, be sure to check out 5 Cheeses You Can Still Eat If You Have High Cholesterol, says nutritionists.
You will increase the calcium in your diet
According to the Dietary Guidelines for Americans, 30% of men and 60% of women do not get enough calcium in their diets, and 75% of us do not meet the daily dairy recommendation of three servings per day or 1,000 mg of calcium per day . Calcium helps keep your bones healthy, according to a review conducted by the National Institutes of Health, but studies also show that it may help prevent various types of cancer, may lower blood pressure, help prevent preeclampsia, and may help you Maintain a healthy weight (NIH).
According to the Dietary Guidelines, a 1.5-ounce serving of cheese provides 115-350 mg of calcium, depending on the variety. In the United States, about 72 percent of calcium intake comes from dairy products and foods with added dairy ingredients, according to the National Institutes of Health. Hard cheeses are more nutrient-dense because they contain the most calcium due to their lower water content. Additionally, a 1.5-ounce serving of cheddar cheese contains 305 milligrams of calcium, which is a third of the calcium an average adult needs in a day.
it may not suit your stomach
According to the National Institutes of Health, about 68 percent of the world’s population suffers from some type of lactose malabsorption, which occurs when the body cannot fully digest lactose, the main carbohydrate found in milk and dairy products compound. If you are lactose intolerant, consuming cheese may upset your stomach and lead to bloating, gas and diarrhea.
The good news is that cheese has significantly less lactose than milk and yogurt. Hard aged cheeses have the lowest lactose content and are generally well tolerated when eaten in small amounts. Cheeses that are the lowest in lactose and are generally well tolerated include Parmesan, Swiss, blue cheese, Gouda, cheddar, Brie, Camembert, and Edam. Cheeses with the highest lactose content include ricotta and cream cheese.
You May Improve Your Gut Microbiome
You probably know that yogurt with live cultures is one of the best ways to store good bacteria that can help improve your microbiome, gastrointestinal and immune system health, but many soft and hard cheeses, including cheddar Cheese, Edam, Feta, Parmesan, Swiss, Provolone, Gouda, and Gruyère offer probiotics. Probiotics are mainly found in unpasteurized aged cheeses. Some cheesemakers even add probiotics to their cheeses. For example, Babybel Plus+ Probiotics reportedly contains 1 billion live and active bacteria per serving.
Research is still ongoing to better understand the numbers and viability of the bacteria that survive cheesemaking, but so far, one study has been published in Functional Food Magazine Explains how cheese survives digestion and colonizes the gastrointestinal tract to confer health benefits.
It May Lower Your Risk of Heart Disease
While full-fat cheese is a great source of saturated fat, you might think it might increase your risk of coronary artery disease, but studies show the opposite.A study reported on Lancet, which included 135,000 participants in 21 countries, found no association between intake of dairy products, including cheese, and risk of heart disease or major coronary events. In fact, those who reported eating more than one serving of full-fat or low-fat dairy per day had a reduced risk of heart disease, heart attack, or death from heart disease, the study reported.
Another study reported in european journal of nutrition Data were pooled from 15 large population-based studies with a total of more than 200,000 participants. Their results also reported an inverse relationship between cheese consumption and cardiovascular disease. Compared with people who ate no or very little cheese, those who ate cheese regularly were up to 18 percent less likely to develop cardiovascular disease, up to 14 percent less likely to have coronary heart disease, and up to 100 percent less likely to have a stroke 10%. The authors suggest that 1.4 ounces of cheese per day may be beneficial for heart health.
It helps your muscles recover after exercise
Endurance and strength athletes often rely on protein supplements to promote muscle recovery and provide strength and endurance gains. Milk is a high-quality protein that contains all nine essential amino acids. Studies confirm that the whey and casein proteins in milk can enhance post-exercise recovery and help stimulate muscle protein synthesis. Cheese is mostly made up of casein, a slow-digesting protein that also boosts post-workout protein synthesis. Whey is a fast-acting protein and is usually taken immediately after strenuous exercise, while casein is usually recommended at bedtime.
A recent study reported on Journal of Nutrition It was found that in 20 healthy male strength athletes, 30 grams of protein from cheese enhanced muscle protein synthesis to the same effect as consuming 30 grams of protein from milk. If you’re active and want to help your muscles recover after a strenuous workout, include two ounces or half a cup of cottage cheese as part of your bedtime snack.
Cheese can be a healthy addition to a balanced eating pattern, but it’s important to keep portion sizes in mind, as cheese contains many calories, sodium, and saturated fat. Be sure to pair cheese with other healthy foods and ingredients, such as whole grains, dried fruits, vegetables, and salad greens.
It Could Destroy Your Daily Calorie Budget
Most cheese lovers have one major problem when it comes to cheese: they eat too much. Cheese is nutrient-dense, but it’s also high in calories, making it easy to overeat. An ounce of the hardest cheeses, like cheddar, has about 100-125 calories, depending on the variety. It’s easy to eat 3-4 ounces at a time, either as a snack or as part of a main course.
Considering that most cheese blocks sold in supermarkets are 8 oz, keep this in mind to help you keep your cheese portion size under control. Grated cheese is a great way to enhance the cheesy goodness of your favorite dishes, allowing you to get the same great taste with less food. Try grating a strong, sharp cheese such as Pecorino-Romano or Parmigiano-Reggiano to flavor foods and dishes, as you can use less cheese than milder varieties.