Good news for those still holding out on their post-holiday weight loss resolutions. The low-fat cheese you’re forcing yourself to eat probably isn’t as healthy as you think.
Cheese has long gotten a bad rap for its saturated fat content, but a growing body of research suggests that it may actually have health benefits when eaten in moderation as part of a balanced diet. Masu.
The twist? The thin strips of mozzarella and fat-free ricotta you’ve been munching on to reduce fat and calories may actually be having a negative effect on your body.
The road to fat loss
For years, the advice was clear. “To lower your risk of heart disease, choose fat-free or low-fat dairy options.”
This recommendation is based on the idea that saturated fats, often found in animal foods such as cheese, raise cholesterol levels and increase the risk of cardiovascular problems.
In contrast, healthy fats found in olive oil, nuts, seeds, and avocados are thought to be beneficial in providing energy, aiding the absorption of vitamins, and supporting overall health.
However, some experts argue that recommendations regarding full-fat cheese are outdated. Its origins date back to 1980, when the first edition of the Dietary Guidelines for Americans was published. Dr. Darish Mozaffarian, a cardiologist and professor of medicine at Tufts University, said: told the New York Times.
Since then, most studies on milk fat have not found any significant health benefits for preferring lower-fat versions over whole milk or cheese, he said.
Is low fat really good?
meanwhile US dietary guidelines Cheeses made with reduced-fat or fat-free milk have been promoted as a “healthier” option, but new evidence is beginning to challenge this.
“Is whole milk better than low-fat milk? The answer is no.” Dr. Frank Hu said.Fredrick J. Steer Professor of Nutrition and Epidemiology at Harvard T. H. Chan School of Public Health. “The evidence doesn’t really support that.”
actual, Global analysis to be published in 2025 They found that consuming dairy products, especially cheese, may protect against cardiovascular disease and stroke.
for example, A 2017 study published in the American Journal of Clinical Nutrition They found that regular fat cheese had no significant effect on bad (LDL) cholesterol levels, but had a positive effect on good (HDL) cholesterol.
The presence of HDL is considered good for health because it helps remove excess cholesterol from the blood and arteries and prevents dangerous conditions such as atherosclerosis, which can lead to heart attacks and strokes. .
Other studies have found that dairy consumption is associated with a lower risk of breast cancer. high blood pressure and type 2 diabetesRegardless of whether people choose low-fat or full-fat dairy products.
Full-fat cheese may also help maintain a healthy weight. a 2016 survey Researchers found that women who consumed full-fat cheese were less likely to gain weight than women who chose non-fat cheese, despite its higher calorie content.
Rich flavor, rich feeling of satiety
When it comes to taste, full-fat cheese has a clear advantage.
Because fat plays an important role in carrying flavor components, low-fat cheeses typically have a bland taste and a dry, rubbery texture. To compensate, manufacturers often include thickeners, stabilizers, and other additives that are highly processed and can be harmful to your health.
Using lower-fat cheeses may also make you feel less satisfied.
“When fat is processed from dairy products, not only flavor, but also the food’s natural ability to keep you full, is lost,” says Nicole Magrita, R.D., a registered dietitian. told the Washington Post.
This is because the fat and protein in cheese slows down digestion, making you feel fuller and reducing your overall food intake.
moderation is key
Just because full-fat cheese is better for you than low-fat cheese doesn’t mean you have to go crazy with brie or start guzzling down whole milk. As with anything, moderation is essential.
Hu says the average 2,000 calorie diet should have less than 20 grams of saturated fat per day. “This is actually a lot, considering one cup of whole milk contains 4.5 grams of saturated fat,” he says.
Magrita suggested keeping portions small. “Most cheeses are 60% to 90% fat and have 75 to 120 calories per ounce,” she said. “Aim to keep your serving size of cheese to no more than 1.5 ounces for hard cheeses, which is the equivalent of four dice or one-third of a cup of shredded ricotta. For cheeses like cheese and cottage cheese, limit the amount to half a cup.
