From cheddar in breakfast omelettes to provolone in lunch sandwiches to cherry tomatoes in mozzarella balls in Mediterranean snacks, cheese is a popular milk-based food that can be eaten on its own or used as a delicious ingredient in meals and snacks. Farfalle pasta dinner with parmesan cheese. Die-hard cheese lovers are often drawn to this delicious dairy product and may wonder about the potential effects of eating cheese every day.
In addition to enhancing the flavor and texture of your favorite foods, cheese nutritiousIt’s an excellent 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 also adds significant amounts of sodium, saturated fat, and calories to your daily diet. Hmm. called out Difficult to digest, as a major source of saturated fat skin breakouts to diabetes.
To set the record straight, here’s what happens to your body when you eat cheese every day. And for healthier eating tips on this dairy-based delight, check out these 5 Cheeses You Can Eat Even If You Have High Cholesterol.
increase calcium in diet
according to Dietary Guidelines for Americans30% of men and 60% of women do not consume enough calcium Seventy-five percent of us do not meet the daily dairy recommendations of three servings or 1,000 mg of calcium per day. It has been shown to help prevent various types of cancer, lower blood pressure, prevent pre-eclampsia, and maintain a healthy weight, according to. National Institutes of Health (NIH).
According to dietary guidelines, 1.5 ounces of cheese contains 115 to 350 milligrams of calcium, depending on the variety. According to the NIH, approximately 72% of calcium intake in the United States comes from dairy products and foods with added dairy ingredients. Also, a 1.5-ounce packet of cheddar contains 305 milligrams of calcium, or one-third of the amount an average adult needs in her day.
may not suit your stomach
according to NIH (National Institutes of Health), about 68% of the world’s population suffers from some type of lactose malabsorption. This occurs when the body cannot fully digest lactose, the main carbohydrate found in milk and dairy products. For those who are lactose intolerant, it can cause an upset stomach after eating cheese, causing bloating, gas, and diarrhea.
The good news is that cheese has significantly less lactose than cow’s milk or yogurt. Cheeses with the lowest lactose content and generally acceptable include parmesan, swiss, blue cheese, gouda, cheddar, brie, camembert, and edam. Cheeses with the highest lactose content include ricotta and cream I have cheese.
May improve gut microbiome
You probably know that yogurt with live, active cultures is one of the best ways to stockpile beneficial bacteria that help improve the health of your gut flora, digestive system, and immune system. , Cheddar, Edam, Feta, Parmesan, Swiss, Provolone, Gouda and Gruyère provide probiotics. Probiotics are found primarily in unpasteurized aged cheeses. Some cheese makers add probiotics to their cheese. Baby Bell Plus + Probiotics There are reportedly 1 billion live and active cultures per serving.
Research is still underway to better understand the amount and viability of bacterial survival during cheese making, but to date, functional food journal explains how cheese survives digestion and settles in the gastrointestinal tract to provide health benefits.
May lower the risk of heart disease
Although full-fat cheese is an important source of saturated fat, you might think it could increase your risk of coronary artery disease, but research suggests the opposite. lancet135,000 participants from 21 countries participated.In fact, the study found that people who reported eating one or more servings of full-fat or low-fat dairy products per day were more likely to have heart disease, stroke, or heart disease. It has been reported that the risk of death from
Another study reported in European Journal of Nutrition We combined data from 15 large population-based studies with a total of over 200,000 subjects. Their results also reported an inverse relationship between cheese consumption and cardiovascular disease. Frequent cheese eaters were up to 18% more likely to develop cardiovascular disease and up to 14 more likely to develop coronary heart disease than those who never ate cheese or ate less cheese. %, up to 10% less likely to have a stroke. The authors suggest that 1.4 ounces of cheese per day may be optimal for heart health.
May Help Muscles Recover After Exercise
Endurance and strength athletes often turn to protein supplements to accelerate muscle recovery and improve strength and endurance. Milk is a high-quality protein containing all nine essential amino acids. is. research Whey and casein proteins in milk have been found to help promote post-workout recovery and stimulate muscle protein synthesis.Cheese is primarily composed of casein, a slow-digesting protein. Whey is a fast-acting protein that is usually taken immediately after strenuous exercise, while casein is usually recommended to be taken before bedtime.
A recent study reported in journal of nutrition Across 20 healthy male strength athletes, consuming 30 grams of protein from cheese was found to stimulate muscle protein synthesis as did 30 grams of protein from milk. . If you’re active and want to help your muscles recover after strenuous exercise, enjoy 2 ounces of his cheese 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 watch your serving size, as cheese contains a lot of calories, sodium, and saturated fat. Combine cheese with other healthy foods and ingredients such as whole grains, dried fruits, vegetables, and salad greens.
It may blow your daily calorie budget
Most cheese lovers have one big problem with eating cheese. While cheese is highly nutritious, it’s also high in calories, so it’s easy to overeat. Most hard cheeses, such as cheddar, have about 100-125 calories per ounce, depending on the variety. You can easily eat 3-4 ounces at a time as a snack or as part of a main dish.
Consider that most blocks of cheese sold in supermarkets are 8 ounces. Remember to keep the amount of cheese down. Grated cheese is a great way to enhance the cheesy flavor of your favorite dishes. Try grating a sharp, punchy cheese like Pecorino Romano or Parmigiano Reggiano to flavor your food or dish, as you can use much less than milder cheeses.
Sign up for our newsletter!
