Cheese

People hate cheese because it can make them fat and can also cause heart disease. But at the same time, they can’t live without it because of its yummy taste and flavor. The truth is that cheese is a whole food. Whole foods are normally beneficial for health, when taken in moderate amounts. Cheese is a great source of Calcium, fat, and protein. Cheese contains a high amount of vitamins A and B12. It is also rich in zinc, phosphorus, and riboflavin. Like butter it also contains conjugated linoleic acid (CLA). Various research has reported that CLA may help prevent obesity, heart disease, and reduce inflammation. Types of cheese and their nutritional value per ounce:

Nutrients	Brie	Cheddar	Feta	Gouda	Mozzarella	Swiss
Calorie	100	120	60	110	85	100
Carb	1 gm	1 gm	1 gm	1 gm	1 gm	1 gm
Fat	9 gm	10 gm	4 gm	9 gm	6 gm	9 gm
Protein	5 gm	7 gm	5 gm	7 gm	6 gm	5 gm
calcium	150 mg	200 mg	60 mg	200 mg	143 mg	150 mg
Sodium	170 mg	190 mg	360 mg	200 mg	138 mg	170 mg

Normally, cheese is a healthy and tasty way to grab many nutrients. Consumption of a few crumbs of cheese over salad or vegetables is a healthy option. The most important thing is what is under your cheese and how much you eat. The pizza crust, crackers or tortilla chips hidden under your cheese can cancel out the benefits of cheese.

Risks associated with cheese:

Cheese contains lactose. So, it can cause digestive issues like bloating in people having lactose intolerance. However, cheeses like parmesan are very low in lactose, and can be eaten by people with lactose intolerance. People allergic to casein may also face problems after consuming cheese. Cheese is high in sodium. So, people with high blood pressure should keep a control on portion size. Cheese is calorie dense. So, quantity control is necessary.