According to the U.S. Agriculture Department’s Economic Research Service, Americans ate 35 pounds of cheese per capita in 2019 (excluding cottage cheese), about an ounce and a half of cheese per day.
Most cheese in supermarkets and restaurants is full-fat cheese, meaning it’s made with whole milk that contains 4% milk fat. While you’ll find reduced-fat or part-skim cheese, made with 2% milk, and fat-free cheese, made with nonfat milk, these lower-fat options add up to less than 10% of the market, according to a National Dairy Council representative.
In the assets column, cheese is a good source of protein and contains important nutrients, including calcium and potassium.
Cheese can be a good source of vitamin D only if it’s made with vitamin D-fortified milk, which it’s typically not.
A serving of firm natural cheese (1½ ounces) contains about 300 milligrams of calcium, the amount in eight ounces of dairy-based milk.
Cheese is a concentrated source of calories, a byproduct of its fat content. And, whether you’re nibbling, cooking or topping, cheese contributes a sizable slice of saturated fat to our collective total. The sodium count in cheese also goes in the liability column.
The notion that all saturated fats are created equal and are therefore equally damaging to our cardiometabolic health is being challenged.
Cardiometabolic health is a measure of your risk for prediabetes or Type 2 diabetes and heart disease. It comprises a set of measures including weight, blood cholesterol (lipids), blood pressure and glucose control.
Dariush Mozaffarian, a cardiologist who is dean of the Tufts Friedman School of Nutrition Science and Policy in Boston, conjectures that full-fat dairy foods may be less damaging to our cardiometabolic health for at least three reasons: The types and profile of fats in dairy foods are different from those in red meat; the milk fat in dairy foods occurs as globules emulsified in milk, which is different from the saturated fat in other foods; and cheese is fermented, adding a dose of good bacteria to the gut.
Mozaffarian said: “Some evidence suggests possible benefits of regular-fat over reduced-fat dairy foods, but more important is the type of dairy food, with yogurt and cheese appearing to be especially beneficial”.
But, he added, the science is not yet conclusive enough to recommend that people consume only regular-fat dairy foods. He calls for more research in this area, given the enormous role of dairy foods in the U.S. diet.
Calories count, and most cheese is high in calories. The 2015-2020 Dietary Guidelines continue to emphasize limiting saturated fat.
The guidelines recommend that adults and children older than age 8 consume 3 servings per day. According to the 2015 Dietary Guidelines Advisory Committee report, less than 20% of the U.S. population meets this goal.
A dairy equivalent of cheese is 1½ ounce of natural cheese, 2 ounces of processed cheese or 2 cups of cottage cheese. The guidelines suggest choosing fat-free and low-fat (1%) options.
Mozaffarian agrees with the recommended number of servings of dairy foods, but he encourages people to choose dairy foods with whatever amount of fat they prefer.
Strategies to avoid overeating
- Buy reduced-fat, part-skim varieties that please your palate.
- Eat cheese at room temperature for better flavor. (Allow 30 minutes for it to warm up.)
- Pair cheese with fresh or dried fruit, jam, raw vegetables, or whole-grain bread or crackers.
- Choose cheese as a portable, nonperishable snack. A number of cheeses are now packaged in easy-to-tote single servings.
- Sprinkle cheese on salads rather than serving it in chunks. Try flavorful blue, feta or goat cheese.
- Use shredded or grated cheese to top foods. (Shred or grate it yourself; it’s less expensive.)
- For cooking or baking.. choose a sharp or extra-sharp cheese to reduce the quantity called for in a recipe. A little bit of flavorful cheese goes a long way!
- Select reduced-fat or fat-free ricotta or cottage cheese in recipes.
- Use a reduced-fat or part-skim cheese. Shred or grate it to spread it further.