Khaberni - Cheese adds a delicious and quality element to many meals involved in weight gain, increase in harmful cholesterol in the blood, and which increases the risk of heart disease, type 2 diabetes, and stroke.
So, is cheese really a ticking time bomb that threatens our health and waistline, or is it a misunderstood food that can improve our lives?
Rob Hobson, a certified nutrition expert for the British Daily Mail, states, "Nutritionally, cheese is an excellent source of protein, calcium, phosphorus, vitamin B12, and vitamin A, all beneficial for bone health, muscle repair, and energy metabolism. Some traditional cheeses also contain beneficial bacteria that can support gut health."
He explains that one of the main issues people have with cheese is its fat content; however, studies have not found a substantial link between cheese and heart disease but rather highlighted a neutral or mildly protective effect.
While food experts do not fully understand why the fats found in cheese are beneficial, several theories have been proposed; one is the effect of the nutrient mix and the calcium and milk fats in cheese on fat absorption and how they affect cholesterol.
Dairy products contribute to producing a less harmful form of bad cholesterol, while raising the level of good cholesterol that carries excess fats to the liver where they can be excreted.
Cheddar Cheese
Cheddar cheese, containing about 222 milligrams of calcium per serving, is one of the best sources of calcium, providing about a third of the daily needs for adults in a single slice.
Hard cheeses also tend to be higher in protein, making them a great choice for all ages as they support bone growth during teen years and bone density and repair for menopausal women and seniors at risk of osteoporosis.
Hobson added, "Mature cheddar has a stronger flavor, so it's preferable to use it in smaller amounts, and it has a lower lactose content compared to many other types of cheese, which makes it easier to digest."
Cheddar cheese is also very high in salt, and consuming too much salt can lead to high blood pressure, increasing the risk of heart attacks and strokes.
Cottage Cheese
Cottage cheese is a fresh cheese with a light, slightly acidic flavor, and 100 grams of cottage cheese contains about 17 grams of protein, which is about two and a half times the amount found in one egg, and three times that found in full-fat yogurt.
Cottage cheese is low in calories compared to other cheeses. 100 grams of cottage cheese contains 111 calories, whereas the same amount of cheddar cheese contains 416 calories.
Greek Cheeses: Feta and Halloumi
Salty cheeses like feta and halloumi are rich in protein, but they are among the saltiest types of cheese, so it is better to consume them in moderation, as Hobson says.
Although feta is still saltier, it has fewer calories than many hard cheeses, making it a good choice for those concerned about their weight.
It is traditionally made from sheep or goat milk, which contains more vitamins and minerals than cow's milk in the same serving.
Sheep's milk is particularly rich in calcium, magnesium, zinc, vitamins A, B2, B12, and vitamin D, which helps strengthen the immune system and support bone health.
Blue Cheese
Hobson said about blue cheese, "It is rich and tangy, with live mold bacteria that may benefit gut bacteria. However, it is also high in saturated fats and salt and low in protein."
He found that Roquefort cheese, known for its mold and blue veins, has anti-inflammatory properties.
This may provide evidence of what is called the "French paradox" where despite a diet rich in saturated fats, its population enjoys good health.
