Is cheese healthy? - CNN

Is cheese healthy?

By Lisa Drayer, CNN

Updated 2035 GMT (0435 HKT) March 8, 2018

Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
Photos: 10 foods that are healthy, except when they aren't
Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
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When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
Photos: 10 foods that are healthy, except when they aren't
When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
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Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
Photos: 10 foods that are healthy, except when they aren't
Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
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Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
Photos: 10 foods that are healthy, except when they aren't
Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
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Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
Photos: 10 foods that are healthy, except when they aren't
Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
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Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
Photos: 10 foods that are healthy, except when they aren't
Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
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A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
Photos: 10 foods that are healthy, except when they aren't
A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
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Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
Photos: 10 foods that are healthy, except when they aren't
Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
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A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
Photos: 10 foods that are healthy, except when they aren't
A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
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If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
Photos: 10 foods that are healthy, except when they aren't
If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
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Story highlights

  • Cheese contains important nutrients, but calories and sodium can add up
  • Experts suggest using it as a flavor enhancer rather than the focus of a meal

(CNN)Yes, cheese is nutrient-rich -- and tasty -- but it's best to consume it in small portions.  

"Cheese does contain some important nutrients, including calcium and protein, along with vitamin B12 and zinc. However, the calories can add up quickly if you aren't mindful," said Kelly Pritchett, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. 
    Softer cheeses tend to have fewer calories than hard cheeses: an ounce of whole-milk ricotta (approximately 2 tablespoons) has about 50 calories, an ounce of feta has 75 calories, and an ounce of whole-milk mozzarella has 85 calories. But an ounce of Swiss (one slice) has 108 calories, and an ounce of cheddar has 114 calories (picture about a one-inch cube, depending on the kind).
      For the same calories, you can have a cup of black bean soup and probably feel just as full.
      Cheese is also high in saturated fat, which is known to increase LDL cholesterol, the "bad" cholesterol. In fact, cheese is one of the biggest sources of saturated fat in the US diet.
      Read More
      Some research (supported by the Danish dairy board) suggests that full-fat cheeses don't seem to negatively affect LDL cholesterol as would be predicted based on its saturated fat content.
        "It is not clear exactly why this is the case but may have to do with other nutrients in cheese, like calcium or protein, modifying the way the fat is absorbed or metabolized," said Gregory D. Miller, chief science officer for the National Dairy Council.
        Is granola healthy?
        Is granola healthy?
        Still, when it comes to fat content, some cheeses are lighter than others -- and the higher the fat, the higher the calories. Cottage cheese has the least amount of fat, with 1 gram per ounce. Ricotta has 4 grams of fat per ounce, and feta and mozzarella have 6 grams each. Parmesan, Swiss and cheddar are higher in fat, with 7, 8 and 9 grams of fat per ounce, respectively.
        "Using soft cheeses like mozzarella versus cheddar can be helpful if you are looking for ways to cut calories," Pritchett said.
        Interestingly, despite its higher calorie content, hard cheese like cheddar can be beneficial for your teeth. Aside from getting calcium and other minerals from it, consuming hard cheese generates saliva, which helps make your mouth less acidic and your teeth less prone to cavities.
        Is peanut butter healthy?
        Is peanut butter healthy?
        Pritchett suggests using cheese as a flavor enhancer for meals instead of making it the focus: sprinkle feta or goat cheese on a salad for extra flavor, or add Parmesan to your favorite soup for extra pep. And if you are enjoying cheese with crackers, limit it to 1 ounce.
        "This would be the equivalent of a couple of dominos for softer cheeses like Brie, goat cheese or Havarti and about 4 small dice for hard cheese like Swiss or cheddar."
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          Limiting portions will also keep sodium levels in check, as it can be as high as 260 milligrams for an ounce of feta and 390 milligrams for an ounce of hard Parmesan.
          So feel free to enjoy cheese, but just be careful not to overdo it.

          Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor. She has previously consulted for the National Dairy Council.