SAY CHEESE!
I love cheese, whether it’s gouda, cheddar, Swiss, camembert, feta, mozzarella or jack. It’s tasty with crackers, with fruit, along with a glass of wine or just in pizza or a toasted cheese sandwich. Yet you, like me, have probably heard conflicting information about the impact of cheese on your health. I went to one of my regular sources to learn more and found a Harvard University article that goes into great detail about this popular food but is simply titled Cheese. Here are excerpts:
Cheese is an age-old staple, beloved for its richness, creaminess, flavor, and satiating qualities. It was discovered in ancient civilizations during the rise of agriculture and domestication of sheep and goats for their milk. By accident, when the milk was left sitting out in the sun for hours, it turned sour and the protein components curdled into solids. When the liquid portion, or whey, was drained and removed leaving only the solid curds, farmers realized these curds had a pleasing taste.
Since then, countries around the world have experimented with cheese-making, varying the types of milk, how long the cheese is allowed to age and ripen, and using different additives like salt or acid to produce unique textures and flavors. India is known for its mild-tasting soft paneer, Greece discovered salty crumbly feta made from sheep or goat’s milk, and Sardinia developed the hard, pungent grating cheese called Pecorino Romano.
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. Some hard block cheeses that contain little moisture like Parmigiano-Reggiano and aged cheddar are easily stored and travel well because they do not require refrigeration. Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down.
Rich in:
Calcium, Protein, Phosphorus, Vitamin B12, Vitamin A.
The nutrients in cheese vary. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams (g) of protein, 6 g saturated fat, and 180 milligrams (mg) of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium. Most cheeses are high in sodium with 300-450 mg per serving because salt is a key ingredient to hold moisture and prevent overgrowth of bacteria. However, some cheeses like goat, whole-milk mozzarella, and Swiss are low in sodium with only 50-100 mg per serving.
Cheese and Health
Full-fat dairy foods contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. Because a high intake of saturated fat can increase LDL cholesterol levels, and because cheese is often high in sodium, it is generally recommended to eat cheese in limited amounts as its components may exert a negative health effect.
Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types contain probiotics. One can enjoy a modest amount of cheese as part of a healthful diet, but how it is eaten is key. Eating cheese with foods like refined grains (white pasta, bread, crackers, etc.) and processed meats may negate its health benefits. On the other hand, cheese may provide health benefits if consumed as a replacement for red and processed meats or eaten as a snack instead of potato chips.
Production
There are three main components for making cheese: the milk, a coagulant, and bacterial cultures. Cheese is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks. A coagulant is a substance added to milk to help solids form out of the liquid portion. This is typically an acid like vinegar, or rennet, a natural enzyme found in the stomach lining of cows. Starter bacteria are added to help with coagulation, impart flavor and texture, and prevent the growth of harmful organisms. They feed on lactose sugar in the milk. You can see the work of bacteria in the eye holes in Swiss cheese or in the pungency of sharp cheddar. Sometimes molds are added that produce an unusual appearance like the greyish-blue veins in blue cheese and the hard rinds of Brie and Camembert.
Pasteurized or raw milk may be used. Both types of milk are heated to a temperature to allow the starter bacteria to grow and ferment the milk. If raw milk is used, the cheese must further be aged for at least two months to reduce the exposure to harmful pathogens present in the milk. A coagulant is then added with heat, after which the whey is drained out. At this point, salt or herbs may be added and the cheese may be pressed into blocks. Depending on the type of cheese, it will be stored from months to years until the desired ripening and aging is achieved..
Serve
Typically the flavor of cheese is best at room temperature, whether a soft or hard cheese.- The rind of hard cheeses naturally forms during the ripening process. In most cases it is edible but may be removed if it is too tough or waxy. Softer rinds such as that with Brie are often enjoyed along with the creamy interior.
- Although cheese is commonly served with crackers as a snack, try taking a few bites first of just the cheese to appreciate its unique flavor. Crackers can dilute the full flavor of the cheese.
- If consuming cheese with wine, know that certain pairings can enhance cheese flavor. Fresh softer cheeses like Brie, ricotta, goat, and halloumi pair well with white wines and red wines low in tannins like Chablis, Moscato, and Pinot Grigio. Harder cheeses like aged cheddar, pecorino, and manchego go well with high-tannin wines like Burgundy, Bordeaux, and Zinfandel. You might try pairing very salty cheese like blue with the contrasting sweet flavor of a Port or sherry.
- Similarly, salty cheeses are also complimented by sweet dried and fresh fruits: apples, cherries, dates, figs, and apricots.
Hopefully, you learned a few new things about cheese. I certainly did. The Harvard article I took these excerpts from had quite a bit more information in it, including how best to purchase and store it. Here’s the link again: Cheese