Is cheese a healthy part of a balanced diet?

Almost everyone loves a good Vegemite and Cheddar sandwich or brie with a glbad of wine. But the evidence seems to indicate that cheese should or should not be part of a healthy diet.

Most types of cheese contain salt and saturated fat, but it is also rich in protein and calcium, so what's the verdict?

asked five experts if cheese is bad for health

Five out of five experts answered "no"

Here are their detailed answers:

Nutritionist

Clare Collins, Professor of Nutrition and Dietetics, University of Newcastle

Unless you are among the 4.5% Australians allergic to cow's milk protein or dairy products, eating cheese can be good for your health. to boost your intake of protein, calcium and vitamin B12.

The Australian Guide to Healthy Eating recommends two to three servings of dairy products a day (or four for women over 50), with a service equivalent to about 40 grams (about the size of a box matches) of whole or reduced fat to cheese. The reduced fat option helps reduce your total kilojoule consumption

Having moderate amounts of cheese regularly is consistent with good health.

With regard to specific cardiac risks, the question of eating or eating has not been adequately addressed. A review published in 2018 identified four studies that examined cheese consumption and found a lower risk of heart disease than the increase in cheese consumption. Having moderate amounts of cheese regularly is consistent with good health.

Dietitian

Evangeline Mantzioris, Director of the Nutritional and Food Science Program, University of South Australia

Cheese contains a variety of nutrient components that must be considered. Most of the components – calcium, protein and saturated fats – are also present in other dairy products. Calcium is important to reduce the risk of osteoporosis and proteins are needed for tissue synthesis and repair. Both of these provide obvious benefits to our health. Saturated fat in cheese is more controversial in terms of its role in the development of heart disease. But the consensus of the big studies is that cheese is neutral – that is to say that it does not have a positive or negative effect.

Cheese is also a fermented food containing bacteria or yeast that contributes to the health of microbiomes. also a fermented food, containing bacteria or yeast, that contribute to healthy microbiomes. But remember that a cheese service (40g) has about 500-650kj, so stick to the instructions to consume three servings of dairy products a day and including some of them as cheese – if you do not. # 39; like. If you are trying to reduce weight or have an existing heart condition, check with your doctor.

Nutritionist

Rebecca Charlotte Reynolds, Senior Lecturer in Nutrition, UNSW

Cheese is a good food. This is an important source of beneficial nutrients for omnivores and vegetarians, such as calcium. A third of Australians eat cheese – mainly hard cheeses like cheddar cheese. Dairy products and their substitutes (such as soy cheese) are a food group recommended in the Australian Dietary Guidelines, although it is advisable for people aged two and over to consume reduced-grade alternatives. in fat (like reduced cheddar cheese). This is an important source of beneficial nutrients for omnivores and vegetarians, such as calcium.

This is because fat is a high energy nutrient and that many of us are overweight, and because a lot of the fat in cheese is the "bad" saturated fat. But some evidence suggests that dairy products are neutral or beneficial to heart health – including fat-based products.

Cheese is also high in protein, which our body needs. Some negative aspects of cheese include its higher salt content, the risk of food poisoning of certain varieties for pregnant women and the ethical aspects involved in its production (welfare of cows and steers, emissions of greenhouse gases). greenhouse gas and fair compensation for dairy farmers). 19659004] Dietitian

Regina Belski, Associate Professor of Dietetics, Swinburne University of Technology

Cheese can be a healthy part of the diet but not all cheeses are created equal and we do not need to eat an entire Brie wheel in one sitting. According to the Australian Guide to Healthy Eating, a service is about 40g of hard cheese like cheddar and about half a cup of ricotta. The next time you're at the supermarket, look at the back of three different cheeses and see what you actually eat, what are the ingredients? How much sodium, saturated fat and calcium does it contain? Then choose the best of three choices – more calcium, less sodium, less saturated fat and savor in moderation.

Cheese can be a healthy part of the diet, but not all cheeses are equal and we do not need to eat a whole wheel of brie in one sitting.

Biomedical Scientist

Yutang Wang, Lecturer, Federation University Australia

Cheese is one of the oldest foods for humans and has been a part of our feeding for many thousands of years. Cheese is rich in proteins and fats that provide important building blocks (amino acids and fatty acids) for our body. It also contains many other important ingredients, including vitamins and minerals, all of which are necessary to maintain good health.

Up to now, no study has shown that cheese consumption was badociated with heart disease. Although industrial trans fats increase the risk of heart disease, natural trans fats in cheese are not. Although cheese contains saturated fats, we are not sure that this is what blocks the arteries. Even though the cheese itself is not bad for us, we should avoid it if we are traveling to countries where pasteurization is not severe (like Nigeria).

Disclosures: Rebecca Reynolds owns The Real Bok Choy, a nutrition and lifestyle consultant

Clare Collins is affiliated with the Center for Priority Research on Physical Activity and Nutrition of University of Newcastle, New South Wales. She is NHMRC Principal Investigator and Gladys M Brawn Scholar. She has received research grants from the NHMRC, the ARC, the Hunter Medical Research Institute, Meat and Livestock Australia, Diabetes Australia, the Heart Foundation, the Bill and Melinda Gates Foundation. , from the foundation nib. She has consulted SHINE Australia, Novo Nordisk, Quality Bakers and the Sax Institute. She was a member of the team conducting systematic reviews to inform the update of the Australian Dietary Guidelines and the 2017 proof review on dietary patterns for the heartbeat.

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