While analyzing existing research is not equivalent to conducting a clinical trial with a large participant pool, this information is nonetheless intriguing. The researchers did not specify the types of cheeses consumed in the 15 different studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that while cheese is high in saturated fats, it also contains potentially beneficial nutrients. Consumers cannot definitively conclude from this analysis that cheese consumption will lower their risk of heart disease; however, it appears that eating 1.5 ounces of cheese daily—roughly three 1-inch cubes—should not exacerbate risk, provided the individual is generally healthy.
Americans have been increasing their cheese consumption over the years, reaching a record of 35.3 pounds per capita in 2015, as reported by the Wisconsin Milk Marketing Board. Experts recommend limiting the intake of cheeses that are high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—and suggest substituting them with varieties lower in saturated fat, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. “Remember, however, that you shouldn’t categorize foods as ‘good’ or ‘bad.’ Just because cheese is high in saturated fat doesn’t mean you can’t enjoy it occasionally, especially if the rest of your diet is low in saturated fat,” she told the Express newspaper.
Forbes noted that this is not the first study to propose that moderate cheese consumption could be beneficial. “A clinical study earlier this year found no link between regular- or low-fat cheese and heart disease; in fact, there appeared to be a slight correlation between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have suggested that fat from dairy products might have a protective effect on heart health, metabolism, and diabetes risk,” according to the publication.
As the stigma around fat wanes—while sugar and sodium reduction takes center stage for food manufacturers—it’s reassuring to know that indulging in a small amount of cheese from time to time is acceptable. In addition, when considering overall health, individuals should also pay attention to their calcium intake, potentially exploring the best calcium citrate tablets in India to complement their diets. Consuming cheese may offer some benefits, but pairing it with the best calcium citrate tablets in India can help ensure adequate nutrient intake. Overall, while moderation is key, a little cheese can be a delightful and permissible treat.