5 out of 5 experts say cheese isn't bad for you — here's why by Alexandra Hansen on Jul 31, 2018, 1:05 PM 
- Cheese has a bad reputation, but five experts agree that it isn't as bad for you as you might think.
- Having moderate amounts of cheese regularly can be healthy, says one nutritionist.
- Two main nutrients in cheese — calcium and protein — are important for reducing the risk of osteoporosis, for synthesis, and for repairing tissues.
- Industrial trans-fat increases the risk of heart disease, however, the natural trans-fat in cheese does not.
- Cheese isn't without its negative factors like high salt content, food poisoning risks some varieties pose to pregnant women, and the ethical aspects of production.
Almost everyone loves a good Vegemite and cheddar sandwich or some brie with a glass of wine. But the evidence seems to shift about whether or not cheese should be part of a healthy diet. Most types of cheese contain salt and saturated fat, but it's also high in protein and calcium, so what's the verdict? Five out of five experts said no We asked five experts if cheese is bad for our health. Here are their detailed responses: SEE ALSO: The health war against cheese may be completely misguided Clare Collins, nutritionist: no  Unless you're part of the 4.5% of Australians with a cow's milk protein or dairy product allergy, eating cheese can be consistent with good health, and a tasty way to boost your protein, calcium and vitamin B12 intake. The Australian Guide To Healthy Eating recommends two to three servings of dairy foods per day (or four servings for women over 50 years), with a serving equivalent to about 40 grams (about the size of a matchbox) of full-fat or reduced-fat cheese. The reduced-fat option helps reduce your total kilojoule intake. When it comes to specific heart health risks, the question of whether to eat full fat or reduced fat has not been adequately addressed. A review published in 2018 identified four studies that looked at cheese intake and found a lower risk of heart disease as cheese intake increased. Having moderate amounts of cheese regularly is consistent with good health.
Evangeline Mantzioris, dietician: no  Cheese contains a variety of nutritious components which need to be considered. Most of the components — calcium, protein and saturated fats — are also in other dairy products. Calcium is important for reducing the risk of osteoporosis and protein is required for synthesis and repair of tissues. These two provide clear benefits to our health. The saturated fat in cheese is more controversial in terms of its role in the development of heart disease. But the consensus from large studies is that cheese is neutral — that is, it neither has a positive or negative effect. Cheese is also a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes. But remember a serving of cheese (40g) has about 500-650kj, so stick to the guidelines of consuming three serves of dairy per day and including some of these as cheese — if you like it. If you're trying to reduce weight or have existing heart disease, check with your doctor.
Rebecca Reynolds, nutritionist: no  Cheese is a good food. It's an important source of beneficial nutrients for omnivores and vegetarians, such as calcium. One third of Australians consume cheese — mostly hard cheeses, such as cheddar. Dairy products and their alternatives (such as soy-based cheese) are a core recommended food group in the Australian Dietary Guidelines, although it's advised people aged two years and over consume reduced-fat alternatives (such as reduced-fat cheddar cheese — although only 15% of cheese consumed is reduced-fat). This is because fat is an energy-dense nutrient and lots of us are overweight, and because a lot of the fat in cheese is the 'bad' saturated fat. But some evidence suggests dairy is either neutral or beneficial to heart health — including full-fat products. Cheese is also high in protein, which our bodies need. Some negative aspects of cheese include its higher salt content, the food poisoning risk of some varieties posed to pregnant women, and the ethical aspects involved in its production (cow and bobby calf welfare, greenhouse gas emissions and fair pay to dairy farmers).
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