Drinking milk appears to up risk of coronary heart disease by 4%, according to the study, but consuming yogurt and cheese does not seem linked with negative health outcomes. The finding aligns with what other researchers around the world are discovering about dairy: Some types may not be bad for us after all.
Cheese basically has the same fat and protein as milk but without the addition of the carbohydrates found in milk. In other words, the main difference between drinking milk and eating cheese is that you will ingest fewer carbohydrates when you eat cheese. You will still be able to enjoy protein and plenty of fat.
There are actually two reasons why cheese is safe for the lactose intolerant: The process of cheesemaking converts lactose into lactic acid. Once a cheese is cultured, the curds (milk solids) are drained of their whey milk liquid). The whey is what contains the lactose.
Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure. Men and women aged from 19 to 50 years should consume 1,000 mg of calcium a day. One ounce of cheddar cheese provides 20 percent of this daily requirement.
The curdling process converts a good deal of milk's lactose into lactic acid, while whey, the leftover liquid, washes much of the remaining lactose away. Even fresh cheeses contain only a fraction of the lactose that's present in milk.
Milk and other dairy products are the top sources of artery-clogging saturated fat in the American diet. Milk products also contain cholesterol. Diets high in fat, saturated fat, and cholesterol increase the risk of heart disease, which remains America's top killer.
With lactose intolerance, you can still eat cheese, but choose carefully. Hard, aged cheeses like Swiss, parmesan, and cheddars are lower in lactose. Other low-lactose cheese options include cottage cheese or feta cheese made from goat or sheep's milk.
Incorporate cheese in a veggie-rich omelet, salad, soup, or grain bowl. “Cheese enhances the protein and fat intake of your meals to help promote fullness for longer,” Salcedo says, “and may delay absorption of blood sugar into the body.”
The Bottom Line. If you are not allergic to milk protein, enjoying cheese every day is fine. As with many foods, eating cheese in moderation may offer potential health benefits. Cheese complements a wide array of delicious culinary dishes—find out how you can enjoy cheese every day with our repertoire of cheese recipes ...
A slice of cheese may provide your child about the same amount of nutrition as a cup of milk would. However, cheese is processed food and usually with a much higher level of salt. Toddlers aged one to three years need less than 2g of salt per day.
You don't have to cut cheese out of your diet, but if you have high cholesterol or blood pressure, use high-fat cheeses sparingly. A 30g portion of cheese provides seven per cent of your daily calories and there can be more salt in a portion of cheddar than in a packet of crisps.
Cheese is loaded with artery-clogging saturated fat and cholesterol. Eating too much fat from animal-derived sources can lead to high cholesterol and heart disease.
Overall, both yoghurt and cheese can be part of a healthy diet, but yoghurt may be a better choice for those looking for a lower-fat option.
And it provides other nutrients such as iodine, vitamins D, B2 and B12, and zinc. But yoghurt is actually more nutritious than milk. The main reason is that the fermentation process makes it easier to digest, so the nutrients can be absorbed more easily into the body.
Their findings suggested that not all dairy is equally beneficial when it comes to your heart health. Individuals who eat more fermented dairy products such as cheese and yogurt are at a lower risk of developing heart disease and Type-2 diabetes.
Now that you know what happens when you consume large quantities of this very delicious food, let's tell you how much cheese is enough. The American Heart Association recommends eating no more than three portions of cheese per day, which each serving capped at 42 grams of cheese.
Feta contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
Probiotics found in Swiss cheeses - such as Emmental and Gruyère – could help reduce inflammation and subsequently boost immunity. These probiotics, which are also found in other dairy products such as milk, can also improve signs of ageing, the study claims.
Researchers in Denmark have found that whole milk intake is associated with a higher risk of developing cardiovascular disease. The same could not be said for cheese, however. Saturated fat has developed a bad reputation due to associations between increased consumption and risk of ischemic heart disease (IHD).
Lactose in Greek yogurt
In comparison to a cup of milk which contains 12 grams of lactose, Greek yogurt only contains 4 grams of lactose per 6-ounce container. This officially qualifies Greek yogurt as a lower lactose food.
Hard cheeses such as cheddar, colby, Swiss, mozzarella and Monterey Jack “are virtually lactose-free,” Cifelli explains. Additionally aged cheeses such as Parmigiano Reggiano are virtually lactose free. At less than 1 mg lactose per 100 grams even the Italian Ministry of Health allows it to be labeled as such.