By Dr. Mercola
If you’re a cheese lover struggling to resist cheese because you’ve heard it’s not good for you, then brace yourself for some really good news. Cheese can be an excellent source of nutrition, a food you may want to include more of in your diet rather than less.
Cheese, especially that made from the milk of grass-pastured animals, is an excellent source of several important nutrients.
One of the most valuable nutrients in cheese is vitamin K2, which the latest scientific studies indicate is even more important to your heart, brain and bones than previously thought. Cheese also provides a cornucopia of vitamins, minerals (including calcium), protein, and fat.
Even if you’re lactose intolerant, there are many cheeses you will likely tolerate just fine. Most of the lactose is removed during the cheesemaking process. Pairing cheese with other foods enhances your absorption of important nutrients.
This article aims to separate fact from myth and will provide guidance on how you can incorporate your favorite cheeses into your daily diet, with joy and gratitude instead of guilt.
Cheese Will Clog Up Your Arteries... and Other Food Fairytales
Although nobody knows for certain when or where cheesemaking first began, cheese has been a staple for thousands of years. Cheese dates back to the domestication of milk-producing animals, between 8,000 and 10,000 years ago.1 The history of cheese can be traced back to the Roman Empire, the Middle East, Tibet, Mongolia, the Ming Dynasty, and of course Europe.
In spite of its rich history and enthusiastic fan base, cheese is much maligned in America due to the saturated fat/cholesterol myth.
Does eating cheese lead to obesity and heart disease? Absolutely not! This unfortunate myth stems from an outdated and seriously flawed hypothesis, perpetuated by decades of wildly successful marketing.
Numerous recent studies have confirmed saturated fat is NOT associated with obesity or heart disease and is actually associated with improved heart health. Most Americans today are consuming inadequate saturated fat. In fact, the Greeks, French and Germans eat much more cheese than Americans but enjoy lower rates of hypertension and obesity.2
I believe one of the primary factors driving obesity is overconsumption of sugar, refined grain and processed food in the standard American diet, made worse by a sedentary lifestyle. Given these facts, many nutritional experts believe that most people need 50 to 70 percent healthful fats in their diet for optimal health, and I agree. Cheese is a delicious way to help you meet that requirement Cheese holds a wealth of good nutrition, including:
High-quality protein and amino acids
High-quality saturated fats and omega-3 fats
Vitamins and minerals, including calcium, zinc, phosphorus, vitamins A, D, B2 (riboflavin) and B12
Vitamin K2
CLA (conjugated linoleic acid), a powerful cancer-fighter and metabolism booster
Natural Cheese Versus Fake Cheese
There is a difference between natural cheese and processed “cheese foods.” Natural cheese is a simple fermented dairy product, made with nothing more than a few basic ingredients — milk, starter culture, salt and an enzyme called rennet. Salt is a crucial ingredient for flavor, ripening and preservation. You can tell a natural cheese by its label, which will state the name of the cheese variety, such as “cheddar cheese,” “blue cheese,” or “brie.” Real cheese requires refrigeration.
The starter culture and cheesemaking methods are what give each variety of cheese its particular taste, texture, shape and nutritional profile. The following factors differentiate between one variety of cheese and another:
Specific starter culture, which is the bacteria or mold strains that ripen the cheese
Type of milk used (cow, sheep, goat, etc.), and the conditions under which those animals were raised
Methods of curdling, cutting, cooking and forming the curd
Ripening conditions such as temperature, humidity, and aging time (curing)
Processed cheese or “cheese food” is a different story. These products are typically pasteurized and otherwise adulterated with a variety of additives that detract from their nutritional value. The label will always include the words “pasteurized process,” which should be your clue to walk on by. Velveeta3 is one example, with additives like sodium phosphate, sodium citronate and various coloring agents. Another clue is that most don’t require refrigeration. So, be it Velveeta, Cheese Whiz, squeeze cheese, spray cheese, or some other imposter — these are NOT real cheeses and should be banished from your shopping cart.
Raw Cheese from Pasture-Raised Animals is the Ultimate
Ideally, the cheese you consume should be made from the milk of grass-fed animals raised on pasture, rather than grain-fed or soy-fed animals confined to feedlot stalls. The biologically appropriate diet for cows is grass, but 90 percent of standard grocery store cheeses are made from the milk of CAFO cows. These cheeses are nutritionally inferior to those from grass-pastured animals. The higher quality the milk, the higher the quality of the cheese... it’s just that simple.
Even cheesemakers will tell you that raw cheese has a richer and deeper flavor than cheese made from pasteurized milk because heat destroys the enzymes and good bacteria that add flavor to the cheese. They explain that raw cheese has flavors that derive from the pastureland that nourished the animals producing the milk, much like wine is said to draw its unique flavors from individual vineyards. Grass-fed dairy products not only taste better, they are also nutritionally superior:
Cheese made from the milk of grass-fed cows has the ideal omega-6 to omega-3 fat ratio of 2:1. By contrast, the omega-6 to omega-3 ratio of grain-fed milk is heavily weighted on the side of omega-6 fats (25:1), which are already excessive in the standard American diet. Grass-fed dairy combats inflammation in your body, whereas grain-fed dairy contributes to it.
Grass-fed cheese contains about five times the CLA of grain-fed cheese.
Because raw cheese is not pasteurized, natural enzymes in the milk are preserved, increasing its nutritional punch.
Grass-fed cheese is considerably higher in calcium, magnesium, beta-carotene, and vitamins A, C, D and E.
Organic grass-fed cheese is free of antibiotics and growth hormones.
If you’re a cheese lover struggling to resist cheese because you’ve heard it’s not good for you, then brace yourself for some really good news. Cheese can be an excellent source of nutrition, a food you may want to include more of in your diet rather than less.
Cheese, especially that made from the milk of grass-pastured animals, is an excellent source of several important nutrients.
One of the most valuable nutrients in cheese is vitamin K2, which the latest scientific studies indicate is even more important to your heart, brain and bones than previously thought. Cheese also provides a cornucopia of vitamins, minerals (including calcium), protein, and fat.
Even if you’re lactose intolerant, there are many cheeses you will likely tolerate just fine. Most of the lactose is removed during the cheesemaking process. Pairing cheese with other foods enhances your absorption of important nutrients.
This article aims to separate fact from myth and will provide guidance on how you can incorporate your favorite cheeses into your daily diet, with joy and gratitude instead of guilt.
Cheese Will Clog Up Your Arteries... and Other Food Fairytales
Although nobody knows for certain when or where cheesemaking first began, cheese has been a staple for thousands of years. Cheese dates back to the domestication of milk-producing animals, between 8,000 and 10,000 years ago.1 The history of cheese can be traced back to the Roman Empire, the Middle East, Tibet, Mongolia, the Ming Dynasty, and of course Europe.
In spite of its rich history and enthusiastic fan base, cheese is much maligned in America due to the saturated fat/cholesterol myth.
Does eating cheese lead to obesity and heart disease? Absolutely not! This unfortunate myth stems from an outdated and seriously flawed hypothesis, perpetuated by decades of wildly successful marketing.
Numerous recent studies have confirmed saturated fat is NOT associated with obesity or heart disease and is actually associated with improved heart health. Most Americans today are consuming inadequate saturated fat. In fact, the Greeks, French and Germans eat much more cheese than Americans but enjoy lower rates of hypertension and obesity.2
I believe one of the primary factors driving obesity is overconsumption of sugar, refined grain and processed food in the standard American diet, made worse by a sedentary lifestyle. Given these facts, many nutritional experts believe that most people need 50 to 70 percent healthful fats in their diet for optimal health, and I agree. Cheese is a delicious way to help you meet that requirement Cheese holds a wealth of good nutrition, including:
High-quality protein and amino acids
High-quality saturated fats and omega-3 fats
Vitamins and minerals, including calcium, zinc, phosphorus, vitamins A, D, B2 (riboflavin) and B12
Vitamin K2
CLA (conjugated linoleic acid), a powerful cancer-fighter and metabolism booster
Natural Cheese Versus Fake Cheese
There is a difference between natural cheese and processed “cheese foods.” Natural cheese is a simple fermented dairy product, made with nothing more than a few basic ingredients — milk, starter culture, salt and an enzyme called rennet. Salt is a crucial ingredient for flavor, ripening and preservation. You can tell a natural cheese by its label, which will state the name of the cheese variety, such as “cheddar cheese,” “blue cheese,” or “brie.” Real cheese requires refrigeration.
The starter culture and cheesemaking methods are what give each variety of cheese its particular taste, texture, shape and nutritional profile. The following factors differentiate between one variety of cheese and another:
Specific starter culture, which is the bacteria or mold strains that ripen the cheese
Type of milk used (cow, sheep, goat, etc.), and the conditions under which those animals were raised
Methods of curdling, cutting, cooking and forming the curd
Ripening conditions such as temperature, humidity, and aging time (curing)
Processed cheese or “cheese food” is a different story. These products are typically pasteurized and otherwise adulterated with a variety of additives that detract from their nutritional value. The label will always include the words “pasteurized process,” which should be your clue to walk on by. Velveeta3 is one example, with additives like sodium phosphate, sodium citronate and various coloring agents. Another clue is that most don’t require refrigeration. So, be it Velveeta, Cheese Whiz, squeeze cheese, spray cheese, or some other imposter — these are NOT real cheeses and should be banished from your shopping cart.
Raw Cheese from Pasture-Raised Animals is the Ultimate
Ideally, the cheese you consume should be made from the milk of grass-fed animals raised on pasture, rather than grain-fed or soy-fed animals confined to feedlot stalls. The biologically appropriate diet for cows is grass, but 90 percent of standard grocery store cheeses are made from the milk of CAFO cows. These cheeses are nutritionally inferior to those from grass-pastured animals. The higher quality the milk, the higher the quality of the cheese... it’s just that simple.
Even cheesemakers will tell you that raw cheese has a richer and deeper flavor than cheese made from pasteurized milk because heat destroys the enzymes and good bacteria that add flavor to the cheese. They explain that raw cheese has flavors that derive from the pastureland that nourished the animals producing the milk, much like wine is said to draw its unique flavors from individual vineyards. Grass-fed dairy products not only taste better, they are also nutritionally superior:
Cheese made from the milk of grass-fed cows has the ideal omega-6 to omega-3 fat ratio of 2:1. By contrast, the omega-6 to omega-3 ratio of grain-fed milk is heavily weighted on the side of omega-6 fats (25:1), which are already excessive in the standard American diet. Grass-fed dairy combats inflammation in your body, whereas grain-fed dairy contributes to it.
Grass-fed cheese contains about five times the CLA of grain-fed cheese.
Because raw cheese is not pasteurized, natural enzymes in the milk are preserved, increasing its nutritional punch.
Grass-fed cheese is considerably higher in calcium, magnesium, beta-carotene, and vitamins A, C, D and E.
Organic grass-fed cheese is free of antibiotics and growth hormones.
BREAD IS GREAT!
PRAISE CHALLAH!!!!
PRAISE CHALLAH!!!!
