The Shocking Truth About Cheese: Which Kinds Will Save Your Life and Which Will Ruin It!

Soft Brie, fragrant blue, and sharp cheddar—cheese comes in different forms and flavors, but they aren't all created equal. As a nutritionist, I'm often asked whether cheese is healthy or not. My answer is, it depends. While some cheeses can be a nutritious addition to a balanced diet, others are high in saturated fat, sodium, and cholesterol, which can have negative effects on our health.

One of the main reasons why cheese can be problematic is its high calorie and fat content. A single ounce of cheddar cheese, for example, contains around 115 calories and 9 grams of fat. While some of this fat is unsaturated, a significant portion is saturated, which can raise levels of LDL (bad) cholesterol in the blood. High levels of LDL cholesterol can increase the risk of heart disease and stroke.

That being said, not all cheeses are created equal. Some types of cheese, like part-skim mozzarella and reduced-fat cheddar, are lower in fat and calories than others. Additionally, many cheeses are rich in nutrients like protein, calcium, and phosphorus, which are essential for maintaining strong bones and teeth.

Another factor to consider when evaluating the health benefits of cheese is its impact on gut health. Cheese contains a type of sugar called galactose, which can be difficult for some people to digest. This can lead to bloating, gas, and other gastrointestinal symptoms. However, some cheeses, like yogurt and kefir, contain probiotics, which can help support the growth of beneficial bacteria in the gut.

So, which cheeses are the healthiest? Here are a few varieties that are worth considering:

1. Feta: This Greek cheese is high in protein and low in calories, with a single ounce containing around 70 calories and 6 grams of protein. It's also a good source of calcium and phosphorus.
2. Ricotta: This Italian cheese is made from whey, which is a byproduct of cheese production. It's low in fat and calories, with a single ounce containing around 40 calories and 3 grams of protein. It's also a good source of calcium and phosphorus.
3. Cottage cheese: This cheese is made from curdled milk and is high in protein and low in calories. A single ounce contains around 80 calories and 11 grams of protein. It's also a good source of calcium and phosphorus.

On the other hand, some cheeses that are best consumed in moderation include:

1. Brie: While Brie is a delicious and creamy cheese, it's high in calories and fat, with a single ounce containing around 95 calories and 8 grams of fat.
2. Blue cheese: This strong and pungent cheese is high in sodium and saturated fat, with a single ounce containing around 100 calories and 8 grams of fat.
3. Cheddar: While cheddar is a popular and versatile cheese, it's high in saturated fat and calories, with a single ounce containing around 115 calories and 9 grams of fat.

In conclusion, while cheese can be a nutritious addition to a balanced diet, it's essential to choose varieties that are low in saturated fat and high in nutrients. By paying attention to the type and amount of cheese we consume, we can enjoy its creamy texture and rich flavor while also supporting our overall health and well-being.