These are a great source of many essential vitamins and minerals, and can help you avoid common health issues....
health
You can enjoy cheese on its own, melted on pizza, sliced for a sandwich, or sprinkled over a salad. When it comes to cheese, people often say they love it so much they can’t live without it - but worry that it could cause heart disease or unwanted weight gain. The truth is that cheese is known as a whole food. Whole foods are generally good for you, as long as you don’t eat too much of it.
Cheese making has been in practice for over 8,000 years by various cultures around the world. While all cheeses should be eaten in moderation, there are some that are a good addition to your shopping list, including Swiss, feta, part-skim mozzarella, parmesan, and cottage cheese. These are a great source of many essential vitamins and minerals, and can help you avoid common health issues.
Whole-milk cheese: This contains between 6 and 10 grams (g) of fat per 28 g serving. Of this, 4 g to 6 g is saturated fat.
Low-fat or reduced-fat cheese: It is made with 2 per cent milk. Non-fat cheese is made with 0 per cent or skim milk.
Fresh cheeses: These 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 include ricotta, cream cheese, cottage cheese, and mascarpone.
Aged or mature cheeses: These 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 flavour. Cheddar, Swiss, Parmesan, and Gruyère, are examples of aged cheeses.
Processed cheese: Such as cheese spread, American cheese, and ‘cheese food’ and ‘cheese flavoured’ products which cannot be categorised as cheese, and the label must reflect this. These are shelf-stable products containing added ingredients such as flavour enhancers and emulsifiers.
Non-dairy cheeses: Such as soya cheese and daiya, are suitable for people who do not consume dairy products.
Cheese benefits are not limited to its delightful creamy texture. This nutrient-dense food is packed with calcium and protein and has an impressive nutrient profile. Old-school thinking is that cheese is unhealthy, because of all its saturated fat. But newer research calls into question the link between saturated fat and heart disease. In fact, eating cheese (nibbling, not gorging) is linked with numerous health benefits.
Promotes bone health: The calcium, protein, magnesium, zinc, and vitamins A, D, and K content of cheese mean it can contribute to healthy bone development in children and young adults, and osteoporosis prevention.
Improves dental health: Cheese is a rich source of calcium and may contribute to strong teeth. It may help reduce dental cavities. This could be attributed to the presence of casein phosphopeptides in cheese. Chewing cheese may increase the pH levels of the mouth and promote overall oral health. Certain components in cheese may adhere to the teeth and protect them from erosion. However, more scientific evidence is needed in this regard.
Fends off diabetes: Eating 50 grams of cheese a day may lower your risk of developing type 2 diabetes by 8 per cent, says a recent study. Another study found that women who ate just under 56 g of cheese also lowered their type 2 diabetes risk. The shorter-chain saturated fats in cheese were linked to lower risk of type 2 diabetes. Also, calcium - which increases insulin secretion and may reduce insulin resistance - may fend off the disease, say researchers.
Makes you stronger: Eating almost a cup of ricotta cheese a day for 12 weeks boosted muscle mass and improved balance in healthy adults over 60. A research study said that the milk proteins casein and whey may have fuelled the improvement.
May boost skin health: Woman with skin blemishes may benefit from cheese. Anecdotal evidence suggests that cheese may promote skin health. It contains Vitamin B which may aid cell metabolism and growth. This could give you glowing skin and may also help reduce blemishes.
May help during pregnancy: The calcium in cheese is very good for pregnant women. It helps stimulate contractions during labour. Calcium also makes up for the deficiency of the nutrient during lactation. Cheese can be a good choice for pregnant women with all the essential vitamins and minerals necessary for fetus development.
