Cheese is a concentrated source of nutrients.
Nutritional composition
It mainly contains:
- High-quality proteins: Cheese proteins are complete, meaning they provide all the essential amino acids needed to build and repair tissues.
- Lipids: Cheese is rich in fat, mainly saturated. Although saturated fats have long been considered bad for the heart, some recent studies suggest that fermented dairy products like cheese may not increase the risk of cardiovascular disease.
- Calcium: Cheese is an excellent source of calcium, essential for healthy bones and teeth. Calcium also plays a role in muscle contraction, nerve transmission and blood clotting.
- Vitamins: Cheese contains vitamins A, B2, B12, and K2. Little-known vitamin K2 helps transport calcium to bones and limit its presence in the arteries, thus reducing the risk of vascular calcification.
Beneficial effects
When consumed in moderation, cheese may provide health benefits:
- Improved bone health : Thanks to its high content of calcium and vitamin D (present in certain mature cheeses), cheese is beneficial for bone density. Consumed as part of a balanced diet, it helps prevent bone diseases such as osteoporosis.
- Gut health : Fermented cheeses, such as Camembert, Roquefort or Gouda, contain natural probiotics beneficial for the intestinal flora. These probiotics strengthen the immune system and can help regulate digestion.
- Satiety and weight management : The proteins and fats in cheese increase the feeling of satiety. When consumed sensibly, cheese can be included in a diet without causing weight gain, as long as it is consumed in moderate portions.
- Possible cardiovascular benefits : Although cheese contains saturated fat, certain types of cheese, particularly those rich in K2 (such as Gouda and Brie), are associated with a reduction in cardiovascular risk. This could be explained by the beneficial effects of vitamin K2 on the arteries, preventing calcification which contributes to atherosclerosis.
The risks of excessive consumption
If cheese has benefits, its overconsumption can, however, lead to harmful effects on health:
- High calorie intake : Cheese is high in calories and high in fat, which can lead to weight gain if consumed in large quantities and not balanced with other food intake.
- Cardiovascular risk in case of overconsumption of saturated fats : Excessive consumption of saturated fats can increase LDL cholesterol levels (the “bad” cholesterol), which is associated with an increased risk of cardiovascular disease. However, recent research shows that the effects of cheese may be different from other sources of saturated fat.
- Sodium : Many cheeses, such as Roquefort, cheddar and feta, are high in salt. High sodium intake can promote hypertension, which increases the risk of cardiovascular disease and kidney problems.
- Lactose intolerance : Some individuals do not digest lactose, a sugar naturally present in dairy products, well. Fermented cheeses are often better tolerated because they contain less lactose, but for people with an intolerance or allergy to dairy products, lactose-free alternatives may be necessary.
Cheese is not bad for your health in itself; it all depends on the quantity consumed and the overall dietary context.
Consumed in moderation and as a complement to a diet rich in fruits, vegetables, whole grains and lean proteins, cheese can be a valuable source of nutrients and even play a role in bone, cardiovascular and intestinal health.
To benefit from the benefits of cheese while minimizing its disadvantages, it is therefore recommended to consume it in moderation, vary the types of cheese and favor a balanced diet.
It remains a pleasure food that can find its place in a healthy diet when consumed with discernment.
Health
