Cheese is one of the most popular and beloved products all over the world.
It is added to salads, pasta, sandwiches and used as a stand-alone snack.
The question of how much cheese can be eaten without harming one's health worries many people. After all, cheese, despite its beneficial properties, contains a lot of fat and salt.
To understand how to properly include it in your diet, it is important to understand its composition and effects on the body.
Useful properties of cheese
Cheese is a rich source of protein, calcium and B vitamins. The protein in cheese helps build muscle and maintain healthy skin and hair.
Calcium strengthens bones and teeth, and B vitamins improve metabolism and support the nervous system. These nutrients make cheese an important part of a healthy diet, but only in moderation.
Fat and calorie content
Why you should cut down on cheese? One of the main reasons is that it is high in calories and saturated fat.
Many types of cheese contain up to 30% fat or more, which can lead to high blood cholesterol levels and an increased risk of developing cardiovascular disease.
According to nutritionists, the safe daily intake of cheese is about 30-50 grams. This portion will allow you to enjoy the taste and beneficial properties of cheese without harming your health.
Risks of Overeating
Excessive consumption of cheese can lead to various health problems. The high sodium content in some types of cheese can cause fluid retention and high blood pressure.
Additionally, excess cheese consumption contributes to weight gain, which can lead to obesity and related diseases such as diabetes and heart disease.
Alternative options
For those who can't imagine their life without cheese, there are healthier alternatives.
Low-fat cheeses such as ricotta, feta, and some types of cottage cheese can be great substitutes for traditional full-fat cheeses.
These options contain fewer calories and fats, but retain the nutritional properties and taste. You can also choose cheeses with low salt content, which will be especially useful for people with high blood pressure.
Combination with other products
Another way to make cheese consumption healthier is to combine it with vegetables, fruits, and whole grains.
These combinations help to balance your diet and get the maximum benefit from each meal.
For example, cheese combined with apples, nuts and greens is not only tasty, but also healthy. It allows you to increase your intake of fiber, vitamins and minerals, while reducing the amount of fat and calories consumed.
Recommendations from nutritionists
Many nutritionists recommend including cheese in the diet as part of a balanced diet. However, it is important to remember about portions and combinations.
The optimal daily intake is no more than 50 grams of cheese, which is approximately equivalent to two small pieces.
In addition, it is worth paying attention to the composition of cheese and choosing products with less fat and salt.
