There are not many foods that are more closely associated with the unhealthy eating habits of Americans than cheese. You can bet that if Slobby types had their own clan, their seal would be a sticky double-cheeseburger in front of two crossed swords that resemble fries.
His reputation as high-fat and low-sodium is so ingrained that it's one of the first foods people give up when trying to eat better or recover.
But they make a mistake. Cheese is not what you think. It is innocent. Colonel Mustard in the kitchen was not killed with either a candlestick or stubborn arteries.
It turned out that cheese reduces the risk of high blood pressure, cardiovascular disease in general, cancer and diabetes and additionally stimulates the beneficial bacteria in your body to go beyond the gastrointestinal duty.
Cheese, in fact, has so many potential health benefits that almost everyone, except some people with lactose intolerance or irritable bowel syndrome, should eat some cheese every day ̵
Many studies, same conclusions
In 2015, one study showed that a high-cheese diet significantly reduced the production of TMAO (trimethylamine-N-oxide) when compared with limited milk intake Risk of cardiovascular disease and even cancer (Zheng et al.).
The same study also showed that diets high in cheese content are the production of butyrate, Hipp, increased urate and malonate, beneficial short-chain fatty acids that are byproducts of microbial action and play a benign role in gut-related diseases ranging from autoimmunity to cancer reach to obesity.
Other studies in rats and humans have shown this cheese Consumption actually lowers cholesterol levels, contrary to popular beliefs.
And the research rhythm continues. In 2000, Saito and his colleagues found that cheese contains peptides that lower blood pressure. This was somewhat surprising as it has long been believed that cheese boosts blood pressure in the stratosphere.
One study concluded that consumption of cheese is associated with a 19% lower risk of metabolic syndrome, while another report states that each daily serving of 60 grams of Gouda cheese reduces the risk of breast cancer from 25-64 years. year old women by 35% lowers.
Taken together, this research has led some scientists to speculate that cheese may be the explanation for the French paradox. This term describes the observation that, despite the use of foie gras, the French use Nutella and eat high fat like American children. In general, the incidence of cardiovascular disease is low.
Given that the French eat the most cheese of any country in the world, it seems plausible that cheese explains a large part of their diet Paradox, but even if you disregard the French for the magic knives, the bulk speaks the evidence strong for cheese.
How come cheese does not make my arteries muddy?
Others Highly Saturated – Fatty foods – including other dairy products such as butter – are involved in cardiovascular disease to varying degrees, but the fat in cheese differs significantly for at least three reasons:
- The fats found in cheese are different from those that occur, for example, in red meat. For example, cheese contains high levels of conjugated linoleic acid (CLA), which has been shown to be effective against cancer and even obesity in many studies. (To be fair, red meat may also contain a fair amount of CLA, if it comes from grassy and grass cattle.)
- The fat in milk products is in spherical form and is emulsified significantly different from the fat in other foods.
- Cheese is a fermented product and, depending on the variety, either feeds bacteria in the gut (makes it a prebiotic) or actually contains bacteria that seep the gut (makes it a probiotic).
Perhaps one of these qualities, or all these properties that work together, makes cheese more heart-friendly for you than other high-fat foods.
Do not forget the other health benefits of cheese.
In addition to preventing certain cheeses, it has other nutritional superpowers:
- Cheese, while rich in fat, is equally rich in protein.
- It's very low in carbohydrates (it's keto-approved) and some proponents of Paleo are fine. 19659018] Each serving (approximately one ounce) contains approximately 20% (200 mg) of your daily calcium needs.
- Cheese is one of the few sources of dietary vitamin D.
- It contains B12, which is also a sometimes hard to obtain vitamin.
- As mentioned above, depending on the variety, cheese is either full of good bacteria or it nourishes the bacteria in your gut.
There is something else. As early as 2008, a professor of genetics and metabolism named Gökhan Hotamisligil was looking for the presence of unique fatty acids in various foods. Then he found something called palmitoleate.
While small amounts of fatty acid are found in the human body, cheese contains much of it. This is cool because palmitoleate neutralizes the damage caused by fatty acids. It is also anti-inflammatory and acts like insulin by ridding the body of excess sugar.
What kind of cheese should you eat?
Cheese or at least the making of it is pretty easy. Only four ingredients are required:
Milk, salt, starter culture and rennet (an enzyme that sets the mix).
Compare this to the ingredients of the classic American cheese product – the plastic-coated Kraft Single, which probably inspired the Star Wars scene in which Hans Solo was carbonated:
Milk, whey, milk protein concentrate, milk fat, calcium phosphate, Salt, sodium citrate, whey protein concentrate, sodium phosphate, sorbic acid, cheese culture, enzymes, annatto and paprika extract (for this orange color).
This is clearly more than the four ingredients that traditional cheese traditionally contains. This makes Kraft Singles a "melted cheese" or "cheese dish". It is required by law to call it that because it contains less than 51% cheese.
They do not want the stuff. You also do not want anything that means "cheese" with a "z" instead of "s" and bubbling out of a spray nozzle in cute little floral patterns. All of these "pasteurized processed cheese" products are just a mockery of legitimate cheese and have few health promoting properties.
What you (ideally) want are the classic cheeses that are stored on or behind the counter. It is very similar to the old West, where the bartender hid the good whiskey from reprisals.
Just take the caterer by his salami stain and tell him you want the good – the brie, the gouda, the mozzarella and the cheddar (they all usually contain live bacteria and are therefore probiotic), the camembert , the Feta, the Gorgonzola, the Havarti, the Roquefort or one of the approximately 2000 varieties available.
Even simple old cottage cheese has its value in some varieties that contain living cultures. Read the labels to make sure.
However, in general you should try to make organic cheese from raw milk – it contains some enzymes that cheese from pasteurized milk does not contain, and may be tastier. If that's not possible, just try old organic, and if it's too short or too expensive, the normal, non-organic stuff will do with pasteurized milk.
Eat about an ounce or an ounce and a half for general health, or simply whenever you feel like it, because there is no reason to avoid cheese. To measure one and a half ounces of a serving of different cheeses (each with different shapes):
- Brie: 3 portions in domino size
- Mozzarella: About the size of 1.5 fat magic markers
- Cheddar : 6 dice-sized cubes
- Swiss: 6 dice-sized cubes or 2 thin slices
- Shredded Parmesan: 1.5 golf balls
Keep Last When you eat these sticky cheeseburgers, but around Heaven sake, leave the power singles behind and hit a piece of Brie, smoked Gouda or Monterey Jack on top of this sucker.
The case for fat-rich dairy products
Balance intestinal bacteria. Become slimmer. Getting Happier
- Hotamisligil, Gokhan, "Identification of a lipokin, a lipid hormone that links adipose tissue to systemic metabolism," Cell, 2008, September 19, 933-944.
- Kelly Mickle, "How Much Cheese Should You Eat What Does a Healthy Portion of Cheese Look Like?" Redbook, May 30, 2012.
- Mandy Oaklander, Time Magazine, January 3, 2017.
- Saito, T , et al. "Isolation and structural analysis of antihypertensive peptides found naturally in Gouda cheese." Journal of Dairy Science 83.7 (2000): 1434-1440.
- Van & Veer, Pieter et al. "Consumption of fermented milk products and breast cancer: a case-control study in the Netherlands." Cancer Research 49.14 (1989): 4020-4023.
- Zheng, Hong et al. "Metabolomics study to educate on cheese as a possible element of the French paradox puzzle." Journal of Agricultural and Food Chemistry 63.10 (2015): 2830-2839.