How Much Cheese Should You Really Be Eating? You Might Not LIke The Answer

Dairy is a polarizing food nowadays. There are those who swear by its nutritional benefits, those who say it’s unhealthy, and those who can’t even digest it properly. People who avoid cow’s milk have a large selection of alternatives, including milk made from almonds, coconuts, soy, oats, and more. The same is true with cheese. As a result, much scientific research is dedicated to the question, is dairy something to eat every day, sparingly, or avoid entirely?

What is Dairy?

Dairy is the general term for foods made from or including mammal’s milk, the most common being from cows. This includes cream, yogurt, cheese, kefir, butter, ghee, ice cream, cream cheese, whey, etc. Because milk has a short shelf life, it is usually pasteurized, a heat treatment that eliminates harmful microorganisms that cause it to spoil or negatively affect the health of consumers. 

The nutritional profile of dairy varies depending on the product. But as an example, one cup of whole cow’s milk contains protein, vitamin B12, vitamin D, calcium, phosphorus, potassium, vitamin A, magnesium, selenium, and zinc. It also contains omega-3 fatty acids.

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The Health Benefits of Dairy

Based on its nutritional content, there are several benefits of consuming dairy. For one, its calcium is crucial for bone health, as it contains protein and phosphorus. Research shows that dairy can improve bone density, which reduces the risk of fractures and osteoporosis. Plus, a review of 25 studies discovered a correlation between yogurt consumption and the reduced risk of metabolic syndrome, which includes obesity, high blood sugar levels, and high blood pressure. 

The Potential Negative Effects of Dairy and Cheese

While it does contain many nutrients, dairy also contains less savory ingredients. “Most cheeses tend to be high in saturated fat unless you choose low-fat or nonfat varieties,” says Roxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian. “Those tend to be high in sodium, though. If consumed in excess, sodium isn’t great for your blood pressure or heart health.” 

Keep in mind, that the saturated fat in dairy is different from the kind in meat. The latter is known to raise cholesterol levels and the risk of heart disease, but some research indicates that saturated fat in dairy can actually improve cardiovascular outcomes. 

Meanwhile, some people are intolerant to lactose, the naturally occurring sugar in dairy. Their gut does not make enough enzymes to properly break down the lactose, resulting in symptoms like gas, diarrhea, and stomach cramps. Milk contains the most amount of lactose while products like yogurt and hard cheese are typically lower in lactose. 

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Dairy in Moderation

“Dairy isn’t necessary in the diet for optimal health, but for many people, it is the easiest way to get the calcium, vitamin D, and protein they need to keep their heart, muscles, and bones healthy and functioning properly,” says Vasanti Malik, nutrition research scientist with the Harvard T.H. Chan School of Public Health. 

Because of the lack of clarity surrounding dairy, many experts recommend moderation, especially when it replaces junk food and encourages healthy eating. For example, a sprinkling of cheese may motivate a person to eat a green salad or a whole-grain sandwich, as opposed to a fast-food pizza or burger. While you’re at it, look for products with the least amount of added sugars and other additives.

“But keep in mind that eating a well-balanced diet that includes plenty of green leafy vegetables and nuts can better help you get the calcium and protein you need rather than relying too much on dairy,” says Malik.

What About Cheese?

The dairy debate continues when it comes to the healthiness of cheese, especially since calories and nutrients vary greatly depending on the type. With that in mind, here are the healthiest ones to enjoy alongside a balanced diet: blue cheese, cheddar, cottage cheese, feta cheese, goat cheese, manchego, mozzarella, parmesan, and ricotta.

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