Daijiworld Media Network – New Delhi
New Delhi, Aug 13: Cheese has been part of human diets for thousands of years, from the sharp cheddar that melts into your sandwich to the creamy paneer that enriches a curry. But the question that lingers in the minds of many health-conscious readers is simple – is cheese actually good for you? And can it have a place in a diet meant for weight loss or weight management?
Nutrition experts believe it can, provided it is eaten in moderation and chosen wisely. Cheese is nutrient-dense, meaning it packs a great deal of nutrition in a small portion. Along with calcium and protein, certain varieties also contain probiotics, vitamin K2, and healthy fats. Several studies suggest that moderate cheese consumption can reduce the risk of heart disease, strengthen bones, and even support a healthy gut.
The benefits are clear. Calcium, protein, and phosphorus in cheese help build strong bones and teeth, while vitamin K2 ensures calcium is directed to the bones and not the arteries.
Research published in the British Dental Journal has even suggested that regular cheese intake can protect against tooth decay. Despite its fat content, studies in scientific journals such as Nutrients have linked moderate cheese consumption with a lower risk of heart disease and stroke. For those looking to support muscle health, cheese offers high-quality protein, which has been shown to aid muscle repair, especially for active adults and older individuals. In fact, a 2022 Journal of Nutrition study revealed that people who consumed cheese after resistance exercises experienced better recovery. Some aged cheeses also carry probiotics that promote better digestion and immunity, with an Indian study published in 2024 in the Annals of Phytomedicine reinforcing this benefit.
However, cheese is not without its downsides. Many types, especially the processed ones found in supermarkets, are high in saturated fat, sodium, and calories. These can contribute to weight gain and other health problems if consumed in excess. Highly processed cheese products, with their long list of additives, offer little in the way of nutrition and can easily turn an otherwise healthy diet into a problematic one.
The key lies in choosing the right variety. Aged hard cheeses like parmesan, gouda, and mature cheddar are lower in lactose and higher in protein, and often carry gut-friendly bacteria. Fresh paneer remains a healthy and protein-rich option in Indian kitchens, while lower-fat choices like part-skim mozzarella or cottage cheese provide the benefits without too much saturated fat.
Portion size also matters. A healthy serving of cheese is around 30 to 40 grams, roughly the size of two thumbs pressed together. Quality should take priority over quantity — a small piece of naturally made cheese is far more satisfying and nutritious than a large portion of a heavily processed slice. Combining cheese with high-fibre foods such as whole-grain breads, fresh fruits, or salads can help create balanced meals and reduce the impact of its fat and calorie content.
Ultimately, cheese does not deserve the villainous reputation it sometimes gets. When consumed mindfully, avoiding over-processed products, and opting for fresh or aged varieties, cheese can be a delicious and beneficial part of a healthy diet. A little goes a long way, and when enjoyed in moderation, it can bring both taste and nutrition to the table.