Cheese is undeniably a beloved food in the United States, with Americans consuming a whopping 5.3 billion pounds of it in 2021. From burgers to pizzas, cheese is an integral part of so many of our favorite dishes. However, it's crucial to keep in mind that eating too much of it can lead to adverse health effects.
Various types of cheese are high in calories and can be loaded with fat and sodium, which can potentially cause several health issues, including type 2 diabetes, heart failure, coronary heart disease, hypertension, and stroke. Therefore, moderation is key when it comes to cheese consumption. According to Dr. Akua Woolbright Ph.D., the national nutrition program director of Whole Foods' nonprofit Whole Cities Foundation, it's best to limit your cheese intake to one-ounce servings of hard cheese or half-cup servings of soft cheese at a time.
To add more flavor to your food with lesser amounts of cheese, you can purchase varieties with stronger flavors, such as Parmesan, feta, and Swiss. However, if you have hypertension or are predisposed to high blood pressure, it's best to avoid sharp, hard cheeses. Woolbright suggests replacing whole milk cheeses with low-fat and reduced-fat options to reduce your sodium intake. While research connecting cheese consumption to chronic diseases may be somewhat inconsistent, it's always best to be mindful of your food choices and consume everything in moderation.
Possible Improvement in Skin Tone and Texture
Reducing dairy intake, including cheese, can positively impact the texture and tone of your skin. Scientific research indicates that dairy products are associated with an increase in oil production, which can lead to the development of unsightly blemishes on the skin.
As per Isabel Smith, MS, RD, CDN, the founder of Isabel Smith Nutrition, dairy can elevate insulin levels, leading to the production of hormones that generate sebum, an oily secretion that can influence acne. While this may not apply to all individuals, many of Smith's clients have reported that consuming more dairy leads to more breakouts.
Possible Reduction in Bloating Experience
If you frequently experience bloating and other digestive issues, then limiting or removing dairy and cheese from your diet may help alleviate your symptoms. According to Trista Best, MPH, RD, LD, from Balance One Supplements, dairy can cause stomach discomfort and bloating in many individuals due to a lack of enzymes to break down milk sugar or an actual allergy.
Individuals lacking lactase, an enzyme that breaks down milk sugar, can be lactose intolerant and may experience excessive gastrointestinal upset and bloating upon consuming dairy products, particularly lactose-heavy cheeses. In such cases, it's best to opt for dairy-free cheese or try the various cheese options that are still safe for lactose intolerant individuals.
Possible Reduction in Headaches and Migraines
A high cheese and dairy diet may be responsible for frequent migraines in some individuals. Tyramine, an amino acid present in plants and animal products, has been historically associated with triggering headaches and migraines, particularly in high concentrations.
The Mayo Clinic notes that several types of cheese, such as aged cheddar, Swiss, Parmesan, blue cheeses (such as Gorgonzola), and Camembert, are high in tyramine. Therefore, individuals prone to migraines should limit their intake of such cheeses or opt for low-tyramine cheese options. By reducing tyramine intake, some individuals may experience a reduction in migraine and headache frequency.
Possible Reduction in Cholesterol Levels and Heart Disease Risk
Limiting cheese intake can have a positive impact on cholesterol management and reducing the risk of cardiovascular complications. Cheese is high in saturated fat, which contributes to heart disease by increasing cholesterol levels, as per Trista Best, MPH, RD, LD, from Balance One Supplements. Saturated fat triggers the liver to produce more cholesterol, increasing the levels of bad or low-density lipoprotein (LDL) cholesterol.
High levels of LDL cholesterol can lead to a buildup of fatty deposits in the arteries, increasing the risk of heart disease and stroke. By reducing cheese intake, individuals can lower their cholesterol levels, subsequently decreasing the risk of heart disease. Hence, removing cheese from your diet can potentially have a positive effect on your overall health.
Possible Weight Loss Effect
Excessive cheese consumption can hinder weight loss goals due to the high sugar, fat, and calorie content present in many cheese types. Therefore, limiting cheese intake can help facilitate weight loss efforts, especially for individuals seeking to achieve their weight loss goals within a specific timeline.
For instance, a single ounce of cheddar cheese contains 120 calories, 30 milligrams of cholesterol, 190 milligrams of sodium (equivalent to 8% of your Daily Value (DV)), and 10 grams of fat (equivalent to 15% of your DV).
While it might be tough for cheese lovers to give up this dairy product entirely, moderating portion sizes and opting for low-fat or fat-free cheeses can be helpful in supporting weight loss journeys. This way, individuals can still indulge in their love for cheese while also achieving their desired weight loss goals.
Possible Reduction in Cancer Risk
Reducing the consumption of dairy products, including cheese, can help lower the risk of cancer. This is because consuming less cheese means consuming less casein, a protein present in milk that may be associated with illnesses such as cancer.
According to Dana Ellis Hunnes, Ph.D., MPH, RD, a senior dietitian at UCLA Medical Center and assistant professor at UCLA Fielding School of Public Health, casein has been linked to an increase in tumor-growth rates for certain types of tumors, including prostate cancer and potentially breast cancer. "When we consume a lot of cheese, which is primarily made with the casein fraction, we potentially increase that risk," says Hunnes.
Therefore, limiting the intake of cheese and other dairy products that contain casein can help lower the risk of developing cancer. By doing so, individuals can take proactive steps towards maintaining a healthier lifestyle.
Possible Reduction of Body Inflammation
Cheese and dairy products contain a plethora of additives, preservatives, and hormones that can potentially cause inflammation in the body, according to Bess Berger, RDN, CDN, and owner of Nutrition by Bess. Eliminating dairy products from the diet can help reduce inflammation and improve inflammatory responses, such as headaches, as reported by some individuals, especially those with PCOS.
The quality of dairy products today is far less and more modified than it was 20 years ago, leading to adverse health effects. Hence, choosing minimally-processed cheese with the fewest ingredients possible and obtaining them from a humane-raised farm is recommended by Dana Ellis Hunnes, Ph.D., MPH, RD, a senior dietitian at UCLA Medical Center. By doing so, individuals can potentially reduce the amount of inflammation in their bodies, leading to better overall health.
Possible Adoption of an Environmentally-Friendly Lifestyle
In addition to health benefits, giving up cheese can also benefit the environment. As per Dana Ellis Hunnes, Ph.D., MPH, RD, a senior dietitian at UCLA Medical Center, milk production requires a lot of water, with dairy milk requiring three times as much water as the average plant-based milk.
Cheese production is also environmentally intensive, requiring vast amounts of land to produce milk, thousands of gallons of water to produce a pound of cheese, and emitting significant amounts of methane from cows. Therefore, by reducing or eliminating cheese from one's diet, individuals can contribute to an eco-friendlier lifestyle.