What Happens to Your Body When You Eat Cheese Every Day?

Eating cheese daily can provide your body with essential nutrients, but it can also contain high levels of fat, sodium, and calories. It may not be how often you eat cheese, but how much, what kind, and what else you eat that can make cheese part of a healthy daily diet.

1. Cheese Provides Protein

Cheese is a good source of the complete protein casein, which has all the amino acids the body needs but cannot make. Cheese can help you reach your daily protein goal. The amount of protein in different cheeses varies, but a 1-ounce (oz) portion of types that tend to be high in protein includes:

• Parmesan: 10 g

• Swiss: 7.7 g

• Cheddar: 6.5 g

• Mozzarella: 6.3 g

Cottage cheese can be another excellent source of protein. A half cup (4 oz) of full-fat cottage cheese contains 12.5 g of protein.

2. High Calcium Promotes Bone Health

Experts recommend that most adults get 1,000 milligrams (mg) of calcium daily, a mineral essential for strong bones. Like other dairy products, cheese can be a good source of calcium. Hard cheese tends to have more calcium than soft and fresh cheese.

Content varies, but types of cheese that can be high in calcium per ounce include:

• Parmesan: 260 mg

• Cheddar: 200 mg

• Swiss: 252 mg

3. Probiotics Contribute to Gut Health

Research shows that some types of cheese may help improve the gut microbiome (the community of microbes in the gut) because they contain probiotics, the beneficial bacteria needed for good digestion. Aged cheeses that have not been pasteurized (treated with heat to kill microbes) tend to be higher in probiotics and include:

• Swiss

• Provolone

• Gouda

• Cheddar

Some cheese producers incorporate probiotics into their products. Look for the words "live" or "active" cultures on the label.

4, High Sodium Could Contribute to Risk of High Blood Pressure

Cheese may not be a good choice if you are watching your blood pressure because it can contain a lot of salt (sodium). Some research has shown that cheese may not affect blood pressure, or could even lower it; however, further investigation is needed.

Sodium content varies in cheeses, so check the label before you choose, and consider low-sodium and low-fat cheese products.

Cheese that tends to be lower in sodium includes:

• Swiss

• Mozzarella

• Ricotta

• Goat cheese

5. High Calorie Density Can Contribute to Weight Gain

Along with vitamins, minerals, and protein, cheese can contain a significant amount of calories. Harder cheeses often have more calories than soft cheeses. If you eat cheese every day and are watching your weight, be aware that a single ounce of cheese can have more than 110 calories.

People may tend to eat smaller amounts of cheese when it's grated, so keep that in mind if you eat cheese regularly.

6. Can Produce Symptoms if Lactose-Intolerant

Like most dairy products, cheese contains the sugar lactose. If you are lactose-intolerant, your body does not produce enough of the enzyme that digests lactose, and cheese may cause acid reflux or indigestion.

Cheeses that are naturally lower in lactose or lactose-free, as long as they have been aged, include:

• Parmesan

• Swiss

• Cheddar

• Mozzarella

Cheese producers also offer products that have had the lactose removed or reduced.

7. High Saturated Fat Can Increase Risk of Heart Disease

Cheese can be high in saturated fats, which can raise your low-density lipoprotein (LDL) cholesterol levels and increase your risk of cardiovascular disease. The American Heart Association recommends limiting saturated fats to less than 13 grams per day.

If you're concerned about your cholesterol levels or working to lower them, you can choose one of many types of low-fat or fat-free forms of cheeses. Some cheeses that may be naturally lower in fats include:

• Cottage cheese

• Ricotta

• Mozzarella

• Feta

8. Could Be Part of a Heart-Healthy Diet

Cheese is often considered potentially harmful to the heart due to its high saturated fat and sodium content. If you choose low-fat and low-sodium cheese and eat it in moderation, you can help avoid the cardiovascular risk and still reap some of the nutritional benefits.

A 2023 review of studies found that eating an average of 1.5 oz of cheese daily might lower the risk of heart disease, stroke, and even fatalities from heart-related illness. However, the evidence is not confirmed.

Other studies suggest that cheese containing the fatty acid conjugated linoleic acid (CLA) may offer some benefits to the heart. Still, the topic remains controversial, and CLA may be harmful rather than beneficial in some individuals.

How to Incorporate Cheese in a Healthy Diet

Cheese can be part of a healthy daily diet:

• Read the label before selecting a cheese, as the nutrients vary widely. Note the sodium, fat, and calorie content.

• Choose low-fat and low-sodium cheese and eat in moderation.

• If you eat cheese frequently, consider adjusting your portion size.

• Aged, grated cheeses can often provide a rich cheese flavor in a smaller portion.

• Keep balance in mind, aiming for a diet that is sufficient in vegetables, whole grains, fruit, healthy fats, and lean protein.

Key Takeaways

• Eating cheese daily can be a healthy choice, provided you consume it in moderation and balance your diet with lean protein, vegetables, whole grains, and fruit.

• Cheese can provide important nutrients, including protein, calcium, and probiotics, but it can also be high in saturated fat and sodium.

• Check the label to choose cheeses that align with your health goals and taste preferences.