Is Cheese Really That Bad For You?

My gut reaction to this question posed to me on twitter is yes, but like anything, in moderation it is fine. I know that cheese is a very high proportion of fat, but it also has a lot of calcium and other nutrients that are good for you. Is that enough of an argument considering its very high fat content?

It seems the main concern with cheese it its high saturated fat content. “Saturated fat, which clogs arteries and increases LDL levels, is the No. 1 cholesterol-boosting culprit. And foods like ice cream and cheese are where you’re likely to find them (Sally Wadyka)”

How much saturated fat is actually in cheese?

In my fridge we always have my husband’s full fat strong cheddar, and my reduced fat cheese. His ‘seriously strong cheddar’ has 21.7g saturated fat per 100g. It is a 400g block, so that’s 86.8g saturated fat in his block of cheese, almost one quarter of its weight. Mine, however, is reduced fat mature cheese. It has 9.9g saturated fat per 100g, totalling 29.7g saturated fat in my 300g block, around one tenth of the overall weight.

Why is saturated fat bad for you?

Saturated fat is the biggest cause of high LDL levels. Our bodies can make all the saturated fat that we need, so there is no need to consume any more. Therefore, it is best to keep this dietary intake to a minimum. The Harvard School of public health  explain it like this: Low density lipoproteins (LDL) “carry cholesterol from the liver to the rest of the body. Cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in the blood, these particles can form deposits in the walls of the coronary arteries and other arteries throughout the body. Such deposits, called plaque, can narrow arteries and limit blood flow. When plaque breaks apart, it can cause a heart attack or stroke.” If you take a look at this simple cholesterol database from ‘dietary Fibre Food’ (which is by no means extensive by the way) you can see already, how much higher the saturated fat content in cheese is.

Where can you find saturated fat?

According to MedilinePlus national institute of health article by Neil Kaneshiro (2009) “saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)”

Recommended daily intake of saturated fat

To ensure an accurate figure, I searched for the answer to this question on more than one web site. They all say the same thing. Based on a 2000 calorie a day intake (for adults and children over 4 years of age) the recommended daily intake of saturated fat is 20g.

Conclusion

Is cheese really that bad for you? Yes, it seems like it is. However, like everything, as part of a properly balanced diet and eaten in moderation, it could also be perfectly safe.