Few food obsessions are more universally understood than cheese. Whether it’s documenting the perfect “cheese pull” on Instagram or quoting Kevin McCallister’s love of “a lovely cheese pizza,” cheese has a way of bringing people together. This is further evident by the fact that the global cheese market has been valued at more than $187 billion, per one analysis, and is projected to grow another $100 billion by 2032.
As tasty as it can be to eat by itself, at a wine tasting, or as an ingredient in popular dishes, cheese can also be good for you, so long as you enjoy it in moderation.
How is cheese made?
Cheese is a dairy product made from raw or pasteurized animal milk. Cow milk is the most common, but goat and sheep milk are also used. Bacteria is added to convert lactose into lactic acid before an enzyme known as rennet is added to help coagulate it. This forms curds and whey. After the curds are cut, stirred, and cooked, they are pressed into molds to give the cheese its shape and expel remaining whey.
Salt is added as a preservative and flavor enhancer, and the cheese is aged under controlled conditions. During this time, complex biochemical processes develop the cheese’s flavor, texture, and aroma. The aging process can range from a few days to several years, depending on the type of cheese.
Once matured, the cheese is packaged for distribution. The methods and variations in these steps result in a wide variety of cheeses, including soft, fresh cheeses like ricotta and mozzarella, and hard, aged cheeses like cheddar and parmesan.
Noted: Cottage cheese has many health benefits. Should you eat it every day?
What are the health benefits of eating cheese?
No matter which variety you enjoy, cheese has many nutrients that can be beneficial. These include calcium, nitrogen, iron, vitamin B12, zinc, phosphorus, riboflavin, and magnesium, according to the U.S. Department of Agriculture. These nutrients help strengthen bones, boost immunity, improve nerve function, and increase energy levels.
“Cheese is also a high-quality source of protein, which can increase satiety and help stabilize blood sugars,” says Jen Messer, a nutrition consultant. Some cheeses labeled with “live” or “active” cultures contain beneficial bacteria known as probiotics, which can support gut health.
“Cheese is also high in vitamin A, which is good for healthy skin and eyesight,” adds Kristina Cooke, a licensed nutritionist.
Hmm: Nutritional yeast is a favorite among vegans. Does that mean it’s good for you?
Is cheese bad for you?
However, it isn’t all good news. A single ounce of hard cheese contains more than 120 calories, and other varieties are also calorie dense. Eating cheese frequently and in large amounts can lead to weight gain, especially since cheese has been shown to be mildly addictive.
Cheese can also be high in saturated fats, which can lead to heart disease when consumed excessively. Additionally, it is often high in sodium, posing issues for those with high blood pressure. Certain cheese varieties may cause digestive issues for people with lactose intolerance.
To avoid negative outcomes, it’s important to choose lower-fat or reduced-sodium cheeses and be mindful of portion sizes. Incorporating cheese into a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins is advisable. “Cheese is a great partner for other nutrient-rich foods,” Goodson concludes.
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