Avoiding cheese in your diet? Here's why it's healthy and deserves a spot, feta late than never

There’s such a thing as too much cheese? Preposterous!

(But there is.)

Nevertheless, that’s a motto many of us live by. Cheese goes well with everything from pasta to pizza to mouth-watering pastries. Moreover, it’s brimming with nutritional benefits that can support your health in surprising ways. From promoting strong bones to boosting gut health, the food has been celebrated for centuries, and it’s not just a guilty pleasure. In fact, when enjoyed in moderation, cheese can be an excellent addition to your diet, offering a variety of health perks alongside its irresistible flavour.

The key word being moderation.

Before we spoil your fun entirely, here’s what makes cheese such a valuable addition to your diet, and what you need to keep in mind.

A powerhouse of protein

Cheese isn’t just a delicious indulgence, it’s full of nutrients. As Dubai-based clinical dieticians Rauan Alashkar and Vibha Bajpaiee explain, it’s packed with protein, calcium, and phosphorus, meaning it can play a healthy role in your diet.

It is a source of several important vitamins and minerals, including vitamin A, important for vision and immune health, vitamin B12, essential for red blood cell production and neurological function, phosphorus (important for bone health), and zinc (vital for immune function).

Surprisingly, research suggests that even full-fat cheese won’t automatically tip the scales or send your heart into distress. In fact, studies indicate that cheese doesn’t significantly impact the risk of chronic diseases like heart disease or Type 2 diabetes — and some findings even suggest it could offer protective benefits. A meta-analysis published in The American Journal of Clinical Nutrition in 2017 analysed multiple studies on the relationship between dairy intake and cardiovascular disease. It concluded that dairy products, including cheese, were not linked to an increased risk of heart disease and may even be beneficial due to their nutrients, which also include potassium and magnesium.

Your love for cheese might just be doing more good than you think. As Bajpaiee explains, the high protein, calcium, and vitamin content, along with its potential benefits for bone health, muscle maintenance, and weight maintenance, make it a valuable addition to many individuals’ diets. By selecting the right type of cheese and being mindful of portion sizes, cheese can contribute to overall health and wellness without compromising dietary goals.

The breakdown of the key nutrients found in cheese, based on a typical 28 gram serving of a common variety (the exact amounts vary by type, aging, and processing, explains Alashkar).

Protein: 6-7g

Fat: 8-9g (5-6g of which are saturated)

Calcium: 200-220mg

Phosphorus: 110-140mg

Sodium: 170-250mg

Calories: 110-120 kcal

Here are some healthy cheese options:

Feta: Low in fat and calories, rich in calcium and protein.

Cottage cheese: High in protein, low in fat, supports muscle repair.

Ricotta: Low-fat, high in calcium, vitamin A, and protein.

Goat cheese: Easier to digest, lower in fat, offers probiotics.

Parmesan: Rich in calcium, protein, and phosphorus, lower in fat.

Swiss cheese: High in protein, calcium, and B12, supports gut health.

Mozzarella (Part-skim): Low in fat, high in protein and probiotics.

Who should avoid cheese?

Cheese is hard to resist, but there are times when it’s important to take caution. As both experts warn, if you’re dealing with certain health conditions, cheese might not always be the best option for you. People with lactose intolerance or a milk protein allergy, such as to casein, should avoid cheese, as it can lead to uncomfortable symptoms like bloating, gas, and even diarrhoea.

Those with high blood pressure should be careful, especially with processed cheeses, which are often packed with sodium. If you have heart disease, it’s important to be mindful of full-fat cheeses, as they’re high in saturated fats, which could affect heart health. For anyone managing their weight, moderation is key, as cheese can be calorie-dense.

Finally, Bajpaiee warns, if you have kidney disease, limiting cheese intake is essential due to its high levels of protein, phosphorus, and sodium. It’s always a good idea to talk to a healthcare professional before indulging in cheese if any of these conditions apply to you.

How much cheese is considered too much?

It really depends on your health, age, and overall diet. Cheese is packed with nutrients, but you need to go easy with it, as Bajpaiee explains. A typical serving is about 28 grams, a small handful or a couple of slices. One or two servings per day is a good target if you’re aiming for a balanced lifestyle. This gives you the benefits without overdoing it on calories, fat, or sodium.

Excessive cheese, especially processed varieties, can be harmful, contributing to extra sodium, fat, and even digestive discomfort for those with lactose intolerance. "Moreover, the harm of cheese increases when oil and preservatives are added, especially vegetable oils and synthetic additives, designed to enhance taste for children," explains Mohammed Zaki, Dietician Nutritionist, at Doctify, Abu Dhabi.

Pairing cheese with fibre-rich foods like vegetables, fruit or whole grains helps balance things out and supports digestion.

In the end, cheese can be a tasty and nutritious addition when enjoyed in moderation. Just listen to your body and focus on quality over quantity.