On National Cheese Day, a dietitian shares how to eat cheese healthily

On National Cheese Day, we celebrate one of the world’s most beloved comfort foods. From creamy Brie to aged Parmesan, cheese offers more than just flavor, it brings protein, calcium, and even gut-friendly probiotics.

On Cheese Day, we asked Tehseen Siddiqui, Chief Dietician at Saifee Hospital in Mumbai, to unravel the truth behind our favorite dairy indulgence. Surprisingly, cheese isn't just a guilty pleasure. With its high-quality proteins, aged varieties containing probiotics, and essential nutrients like calcium and zinc, cheese can actually support your health if consumed wisely.

Best time to eat cheese: What works for your body?

For Energy:

If you're looking for a steady energy boost, cheese makes an ideal between-meal snack. Its blend of protein and fat helps keep hunger at bay. Try pairing a slice with an apple mid-afternoon for the perfect energy-boosting combo.

For Digestion:

Avoid heavy cheese platters before bed if you're prone to heartburn. Most people can tolerate cheese anytime, but those sensitive to dairy should monitor their body's response.

For Nutrient Absorption:

There's no "magic hour" for cheese intake when it comes to nutrient absorption. The real factor is food pairing.

What to eat with cheese and what to avoid

The calcium-iron balance:

Calcium in cheese can interfere with the absorption of non-heme iron found in plant-based foods like lentils and spinach. To maximize iron uptake, avoid combining cheese with these ingredients in the same meal.

Better Pairings:

With Fiber: Add fruits and veggies (like grapes or bell peppers) to help digestion.

With Whole Grains: Use whole-wheat crackers or bread for added fiber and complex carbs.

With Vitamin C: This boosts iron absorption. A spinach salad with feta and lemon juice? Perfect.

Pairings to Limit:

Refined carbs (white crackers, white bread)

High-fat, fried foods that add saturated fat overload

Who should limit or avoid full-fat cheese?

People with heart health concerns:

Full-fat cheese contains saturated fats that can raise LDL cholesterol. Low-fat alternatives are a safer bet for those managing heart conditions.

Calorie counters:

Because cheese is calorie-dense, moderation is key for anyone trying to lose or manage weight.

Those with Lactose Intolerance:

Aged cheeses like cheddar, Swiss and Parmesan are lower in lactose, but fresh varieties like ricotta may cause digestive discomfort.

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Are You missing nutrients by avoiding cheese?

Not necessarily. Many nutrients found in full-fat cheese are also present in other foods. Reduced-fat versions still offer protein and calcium, and if your overall diet is balanced, you're not missing out.

Cheese and digestive health: Friend or foe?

The Pros:

• Probiotics: Found in aged cheeses like Gouda and Parmesan, they support gut health.
• Calcium and Protein: Essential for bone and body function.

The Cons:

• Lactose Sensitivity: Can cause GI issues in some people.
• Saturated Fat: Too much may indirectly affect gut health.
• For most, moderate cheese intake is gut-friendly, especially with fermented varieties. But individual reactions vary.
  
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Cheese for weight loss and muscle recovery

• Weight Control: A Journal of Nutrition study links dairy with better body composition.
• Smart Snacking: Cheese beats sugary snacks for keeping cravings and blood sugar in check.

Muscle Recovery:

• Rich in complete protein, cheese aids muscle repair.
• Casein Protein: Slowly digested, it supports recovery post-exercise or during sleep.
• Contains calcium, phosphorus, and zinc—key nutrients for healing.

Consume Wisely:

• Watch your portions and combine cheese with fruit, veggies, or whole grains for balanced nutrition.

So, is cheese good or bad?

According to Tehseen Siddiqui, it’s all about balance. With the right pairings and portions, cheese can be a nourishing part of a healthy diet. Who knew that a slice of your favorite cheese could do more than just taste good?