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Who doesn’t love the velvety goodness of cheese? Mozzarella, ricotta, parmesan, or, most loved, cheddar, all provide a taste so good that people can’t have enough of it. But what if this goodness has reached its limits and is now adding more to your plate than just taste?
Although, according to The Nutrition Source,Department of Nutrition at the Harvard T.H. Chan School of Public Health at Harvard University, an ounce of cheese packs 8gm protein but also tends to pack a higher load of saturated fat.
But how healthy is it really, especially in the Indian context where dairy intake is already high? With rising concerns about heart health, digestive issues, and weight gain, experts weigh in on how cheese affects the body — and how much is safe to consume.
Expert Opinion on Adverse Effects of Cardiovascular Health
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While cheese is a high-quality source of protein, it is also quite high in saturated fat. This type of fat has proven links with the blocking of arteries, which leads to deteriorating cardiovascular health.
“Less than 10% of total calories should come from saturated fats, so cheese should be consumed in small amounts. I recommend no more than 25-30g per day for those who already have cardiovascular and lipid profile issues,” said Kapil Jadhav, Exercise and Nutrition Coach at FITTR (India’s Biggest Online Fitness Community), to know what harm cheese can cause to the human body.
Recommended limit: Less than 10% of your total calories should come from saturated fats.
For those with heart issues or high cholesterol, 25–30g of cheese per day is the safe upper limit, roughly the size of a matchbox.
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Cheese and Digestive Woes
One of the most overlooked concerns with cheese is its impact on digestion. Since its high lactose content, cheese often gives people an upset stomach, especially those suffering from lactose intolerance, a common but often undiagnosed issue in India.
According to Kapil, “Milk has a naturally occurring sugar called lactose. Those with lactose intolerance can’t break it down as intended, and it causes digestive issues. Milk has about 5g of lactose per 100g, and cheeses tend to have anywhere between 1-4 grams of lactose per 100g, depending on their processing. Those with lactose intolerance issues should either avoid cheese or go with small portions of cheddar, gouda, or parmesan.”
- Low-lactose cheeses: Aged varieties like cheddar, gouda, and parmesan (1–2g lactose per 100g)
- High-lactose cheeses: Processed cheese cubes and slices (3–4g lactose per 100g)
Weight Gain and Metabolism: Is Cheese at Fault?
While high in saturated fats, cheese isn’t inherently fattening. Yes, it is calorie-dense, but it isn’t alone the only culprit behind weight gain. Like any other food, cheese only causes unintentional weight gain when taken in excessive amounts. Problems arise when cheese is added on top of a diet already rich in fried snacks, sugary drinks, and refined carbs.
“Weight gain occurs when we consume more calories than our bodies require to perform all their activities. When we consume calorie-rich items like cheese in higher quantities along with all other food items, there is a chance we can exceed our calorie intake, which can lead to weight gain,” he added.
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Can Cheese Cause Sodium Overload?
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“High sodium content of processed cheese cubes and slices could be a problem if consumed in excess,” advised Coach Kapil.
According to Coach Kapil, regularly exceeding the daily sodium limit can gradually contribute to:
- High blood pressure
- Water retention
- Kidney strain (especially in those with pre-existing kidney or heart conditions)
The Solution:
- Limit the daily intake of saturated fats like cheese.
- Opt Lower sodium options: Aged cheeses like cheddar, gouda, and parmesan
- Stay away from high-sodium options: Processed cheese cubes and spreads
“If consuming the recommended 25-30g of cheeses, you’re already getting 10–20% of your daily sodium intake, so it’s essential to reduce salt elsewhere in your meals,” cautioned Coach Kapil.
Processed vs. Aged Cheese: What Should You Choose?
When it comes to cheese, moderation is key. Be it hard, processed, or aged. Cheese taken within the limit, not exceeding 25-30gm can add the protein benefits without disturbing the body. Special attention should be paid by people already suffering from digestive issues, cardiac issues, or hypertension. So, should cheese be avoided completely?
Here’s the answer according to the expert:
- Opt for: Aged cheese options like cheddar, gouda, and parmesan as they are low in lactose content, while also packing a lower sodium profile and fewer additives.
- Avoid/limit: When consuming cheese cubes, slices, or spreads, choose a smaller quantity as these contain higher sodium, saturated fats, and preservatives.
As per Coach Kapil’s advice, “Processed cheese is more affordable and widely available, but it’s also more harmful when consumed frequently.”
ALSO READ: https://www.onlymyhealth.com/health-benefits-of-consuming-gouda-cheese-1710333757
Conclusion: Limit and Stick to
Have within the safe limit of 25- 30 g or lower, if you have prior health conditions. If already suffering from an ailment, go for hard cheeses, avoiding slices and spreads. When enjoyed smartly, cheese doesn’t just taste good — it can also provide key nutrients like calcium, protein, and vitamin B12.