Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. Should we be eating more cheese or less?
Cheese has grown in popularity in the United States (U.S.) in the last 50 years. Statistics show that consumption tripled from 1970 to 2009.
The range of cheeses available and the number of specialist cheese makers in the U.S. has also grown in recent years.
Some people avoid dairy cheese due to a milk allergy or lactose intolerance, because they are on a weight-loss diet, or as part of a vegan diet.
Cheese offers a number of health benefits, some of which are surprising. Whether or not it is a healthful choice depends on the individual and the type and amount of cheese consumed.Cheese is a standard accompaniment to popular foods like burgers, pizza, Mexican dishes, salad, and sandwiches.
Alone, it can be a snack or an appetizer. It can be added to sauces, soups, pastries, and many other dishes.
There are thousands of varieties of cheese, ranging from mild to mature in flavor, and low- to high-fat in composition. It can be made from the milk of cows, sheep, goats, and other animals.
Whole-milk cheese contains between 6 and 10 grams (g) of fat per 1-ounce (28 g), serving. Of this, 4 g to 6 g is saturated fat.
Low-fat or reduced-fat cheese is made with 2 percent milk. Non-fat cheese is made with 0 percent or skim milk.
Fresh cheeses are cheeses that have not been aged, or matured. They usually have a higher moisture content, softer texture, and milder taste than aged cheeses. Examples incude ricotta, cream cheese, cottage cheese, and mascarpone.
Aged or mature cheeses are firmer in texture and tend to be aged for 6 months or longer. The longer the aging process, the more concentrated or sharp the flavor. Cheddar, Swiss, Parmesan, and Gruyère are examples of aged cheeses.
Processed cheese, such as cheese spread, American cheese, “cheese food” and “cheese flavored” products cannot be categorized as cheese, and the label must reflect this. These are shelf-stable products containing added ingredients such as flavor enhancers and emulsifiers.
Non-dairy cheeses, such as soy cheese and daiya, are suitable for people who do not consume dairy products, but they are highly processed.
Nutrition
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure.
Men and women aged from 19 to 50 years should consume 1,000 mgTrusted Source of calcium a day. One ounce of cheddar cheese provides 20 percent of this daily requirement.
However, cheese can also be high in calories, sodium, and saturated fat. The breakdown of macronutrients in any cheese can vary widely, depending on the type.
One ounce (28 g) one brand of cheddar cream cheese spread containsTrusted Source:Cheese is a good source of calcium and protein, but it can also be high in saturated fats and sodium. Should we be eating more cheese or less?
Cheese has grown in popularity in the United States (U.S.) in the last 50 years. Statistics show that consumption tripled from 1970 to 2009.
The range of cheeses available and the number of specialist cheese makers in the U.S. has also grown in recent years.
Some people avoid dairy cheese due to a milk allergy or lactose intolerance, because they are on a weight-loss diet, or as part of a vegan diet.
Cheese offers a number of health benefits, some of which are surprising. Whether or not it is a healthful choice depends on the individual and the type and amount of cheese consumed.Cheese is a standard accompaniment to popular foods like burgers, pizza, Mexican dishes, salad, and sandwiches.
Alone, it can be a snack or an appetizer. It can be added to sauces, soups, pastries, and many other dishes.
There are thousands of varieties of cheese, ranging from mild to mature in flavor, and low- to high-fat in composition. It can be made from the milk of cows, sheep, goats, and other animals.
Whole-milk cheese contains between 6 and 10 grams (g) of fat per 1-ounce (28 g), serving. Of this, 4 g to 6 g is saturated fat.
Low-fat or reduced-fat cheese is made with 2 percent milk. Non-fat cheese is made with 0 percent or skim milk.
Fresh cheeses are cheeses that have not been aged, or matured. They usually have a higher moisture content, softer texture, and milder taste than aged cheeses. Examples incude ricotta, cream cheese, cottage cheese, and mascarpone.
Aged or mature cheeses are firmer in texture and tend to be aged for 6 months or longer. The longer the aging process, the more concentrated or sharp the flavor. Cheddar, Swiss, Parmesan, and Gruyère are examples of aged cheeses.
Processed cheese, such as cheese spread, American cheese, “cheese food” and “cheese flavored” products cannot be categorized as cheese, and the label must reflect this. These are shelf-stable products containing added ingredients such as flavor enhancers and emulsifiers.
Non-dairy cheeses, such as soy cheese and daiya, are suitable for people who do not consume dairy products, but they are highly processed.
Nutrition
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure.
Men and women aged from 19 to 50 years should consume 1,000 mgTrusted Source of calcium a day. One ounce of cheddar cheese provides 20 percent of this daily requirement.
However, cheese can also be high in calories, sodium, and saturated fat. The breakdown of macronutrients in any cheese can vary widely, depending on the type.
One ounce (28 g) one brand of cheddar cream cheese spread containsTrusted Source:
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