Cheese: Types, Nutritional, and Risk

What is cheese?

Cheese is a dairy product produced in a wide range of flavors, textures, and forms. Natural cheese is made from four basic ingredients including milk, salt, “good bacteria” and rennet, an enzyme. The flavors and textures can be adjusted according to the needs of the consumer.

Cheese is valued for its portability, long shelf life, and high content of fat, protein, calcium, and phosphorus. Cheese is more compact and has a longer shelf life than milk, although how long a cheese will keep depends on the type of cheese. Hard cheeses, such as Parmesan, last longer than soft cheeses, such as Brie or goat’s milk cheese. The long storage life of some cheeses, especially when encased in a protective rind, allows selling when markets are favorable. Vacuum packaging of block-shaped cheeses and gas-flushing of plastic bags with mixtures of carbon dioxide and nitrogen are used for storage and mass distribution of cheeses in the 21st century.

How is it made?

The basic procedure through which cheese is made involves a few simple steps-

• Raw milk- Cow’s, goat’s, and sheep’s milk are mostly used to make cheese. 10 lbs. of milk make 1 lb. of cheese on average.

• Homogenization/ standardization/pasteurization- these three long words mean the milk is mixed up. The fat content in the milk is standardized, After the milk is standardized, it is pasteurized. Pasteurization is necessary because raw milk can harbor dangerous bacteria, and pasteurization kills those bacteria.

• Coagulation and curd separation- At this point, good bacteria or “starter cultures” are added to the milk. The starter cultures ferment lactose, milk’s natural sugar, into lactic acid.

• Salting- This process helps determine the cheese’s flavor and texture. Different types of cultures are used to create different types of cheese. For example, Swiss cheese uses one type of culture, while Brie and Blue use others. After the starter culture, a few other ingredients are added including rennet and, depending on the type of cheese, color.

• Pressing- The curd is salted, and then it is pressed in a form. This is the case for Cheddar and Colby cheeses. The curd is pressed into a hoop, which is brined. This occurs with mozzarella and Swiss cheeses. While the cheese is pressed, more whey comes out, so it eventually becomes the shape and consistency of cheeses we know.

• Aging- Once the cheese is shaped, it may be aged for a while before it is ready to eat. Cheese can be aged several years from several weeks to several years.

Types of cheese

• Whole milk- It is made from regular unskimmed milk. They can be high in saturated fats so people suffering from a cardiovascular disorder or high cholesterol might face problems during or after their consumption. They may choose to limit their intake.

• Low fat- The fat in cheese is saturated fat, a type of fat known to raise our cholesterol levels. Limiting this type of fat and replacing it with healthy, unsaturated sources of fat (like avocado, olive oil, nuts, and seeds) can be a healthy swap. Low-fat cheeses remove a lot of the saturated fat that is naturally in them. The less fat, the less flavor.

• Aged- Aged cheeses include cheddar, Parmesan, and Swiss. They are firm in texture, and some can be high in salt. Aged cheeses are stored before they are ready to sell, so they have time to mature. The aging process tends to create stronger flavors.

• Fresh- Fresh cheese is high in moisture and soft in texture. They can be immediately consumed without needing time to be aged.

Cheese that is not cheese

• Processed- Processed cheese products are made by mixing cheese with other cheeses or dairy products. Other ingredients may be added in small amounts to enhance flavor, texture, or storage time. While they are made with cheese, they are called “pasteurized processed cheese food.” Processed options tend to be higher in sodium than other cheeses.

• Non-dairy- Non-dairy cheeses are made from plant-based ingredients, like nuts, soy, and coconut.

Why cheese?

• Good source of nutrients- Cheese is high in vitamins A and B12, as well as zinc, phosphorus, and riboflavin, and is a good source of calcium, fat, and protein. Dairy products from conventional, organic, and grass-fed cows all have similar nutritional profiles. Grass-fed cheese is created from the milk of cows that have only been fed grass. A diet rich in grass-fed dairy products may help to restore balance. Omega-6 and omega-3 fatty acids are more reliable in this diet than in traditional dairy diets. Omega-3 fatty acids are essential for cardiovascular and metabolic health. While grass-fed dairy products are more expensive than regular dairy products, some people may prefer to buy them because of the higher omega-3 content. More research is needed to see whether the difference in nutrients is great enough to have major benefits Trusted Source.

• Protects teeth from cavities- Cheese and dairy products in general, according to certain research, may help to protect teeth against cavities. Children who consumed more dairy than the average were more likely to be cavity-free after three years than those who consumed less.

• It could be good for your heart- Dairy products, such as yogurt and cheese, have a positive effect on cardiovascular health. In the same study, full-fat dairy products provided greater nutrition and have anti-inflammatory properties.

Risks

1. Cheese May Contain Bacteria Transferred from the Cows:

2. Can be fattening:

3. Cheese contains excess salt:

Regular cheese consumption can significantly increase a person’s salt intake. Unfortunately, too much salt can lead to several health problems, such as:

• elevated blood pressure
• diabetes
• renal disease
• frail Bones
• inflexible Blood Vessels
• heart attack and stroke

Cheese Nutritional benefits

Cheese is what is known as a whole food: food as close to its natural form as possible, with minimal to no processing.

The nutrition you get from cheese can vary a lot depending on what kind of cheese you eat and how much. Avoid highly processed kinds, as they can contain additives and high levels of sodium.

Beneficial nutrients present in cheese include:

• Protein
• Vitamin A
• Vitamin B-12
• Vitamin K
• Zinc
• Calcium
• Vitamin D

One ounce (28 grams) of American cheese contains:

• 104 calories
• 5 grams of protein
• 9 grams of fat (5 grams saturated)
• 1 gram of carbohydrates
• 0 grams of fiber
• 0.6 grams of sugar
• 293 milligrams of calcium
• 468 milligrams of sodium

An ounce of Brie cheese, on the other hand, contains:

• 100 calories
• 1 gram of carbohydrates
• 9 grams of fat
• 5 grams of protein
• 150 milligrams of calcium
• 170 milligrams of sodium

In an ounce of Feta cheese:

• 60 calories
• 1 gram of carbohydrates
• 4 grams of fat
• 5 grams of protein
• 60 milligrams of calcium
• 360 milligrams of sodium

The key to finding healthier cheeses is reading the label