{"id":57955,"date":"2017-04-24T11:15:26","date_gmt":"2017-04-24T15:15:26","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=57955"},"modified":"2021-05-18T08:13:56","modified_gmt":"2021-05-18T12:13:56","slug":"benefits-cheese-dairy","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/benefits-cheese-dairy\/","title":{"rendered":"A Case for Dairy: Why You Should Eat More Cheese"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

\u201cLife is great. Cheese makes it better.\u201d That\u2019s what Avery Aames wrote in her book The Long Quiche Goodbye<\/a><\/em>. Unfortunately for folks like Aames, the feta fans, burrata backers and gorgonzola groupies, cheese is often demonized for its high-fat content and possible addictive qualities<\/a>. But nutrition experts say it\u2019s time to clean up the dairy delight\u2019s reputation.<\/p>\n

\u201cCheese can definitely be part of a healthy diet,\u201d says Isabel Maples<\/a>, RDN, a registered dietitian nutritionist and a spokesperson for the Academy of Nutrition and Dietetics in the Washington, DC metro area. \u201cIt\u2019s loaded with nutrients that many people fall short on. Though people think calcium with cheese, it\u2019s also a great source of protein, phosphorus, vitamin A and zinc<\/a>.\u201d<\/p>\n

In fact, one recent study<\/a> published in the journal Nutrition & Dietetics<\/em> found that adequate dairy consumption is associated with lower blood pressure, waist-to-hip ratio (a potential risk factor for cardiovascular disease) and body fat.<\/p>\n

RELATED: <\/strong>Bring on the Cheese! 7 Portion Size Rules for High-Fat Foods<\/a><\/p>\n

7 Healthy Eating Tips for Enjoying Cheese<\/h2>\n

Phew! Now that cheese boasts the scientific seal of approval, here are a few things to keep in mind as you make your life a lot better with a little cheddar.<\/p>\n

1. <\/strong>You\u2019re probably not eating enough calcium. Cheese can help.<\/h3>\n

The USDA\u2019s MyPlate<\/a> recommendations suggest three servings of dairy each day for better bone health. \u201cA lack of calcium really is a top public health concern. After age 4, no age group, male or female, consumes enough calcium,\u201d Maples says. Dairy and cheese are the top dietary sources of calcium, so think of a dose of cheddar as a \u201cvitamin\u201d of sorts to fill in some nutrient gaps.<\/p>\n

2. <\/strong>The dairy makes it a protein powerhouse.<\/h3>\n

The coagulation of casein \u2014 a milk protein \u2014 gives cheese its distinct texture. That component is another reason to enjoy a sprinkling or a few cubes of it, Maples adds. \u201cResearch proves that [protein] can help the body build and maintain muscle.\u201d So there\u2019s a strong case, especially for those who are eating little or no meat<\/a>, to add some dairy to the menu.<\/p>\n

RELATED: <\/strong>Got Milk? The 9 Best Protein Sources to Build Muscle<\/a><\/p>\n

3. <\/strong>It\u2019s not <\/em>complicated.<\/h3>\n

Unlike \u201ccheez\u201d products that line supermarket shelves, real 100 percent cheese doesn\u2019t have a lot of baggage. \u201cCheese is made with simple ingredients: milk<\/a>, salt, an enzyme (rennet) and good bacteria<\/a> to encourage the fermentation process. Even if you\u2019re following a specific eating program, like low-salt, low-lactose or low-fat, you can still find smart ways to incorporate cheese into your diet,\u201d Maples says.<\/p>\n

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Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

4. Cheese can actually help cut your risk for certain diseases.<\/h3>\n

Research shows that consuming three servings of calcium-rich foods daily (about twice as much as the average person consumes) can help lower your risk for obesity, type 2 diabetes, metabolic syndrome, high blood pressure, stroke and heart disease. While some people have pegged dairy foods as being kidney stone creators, the opposite is actually true, Maples says. \u201cConsuming calcium-rich foods, like cheese, can help bind oxalates and phytates that cause kidney stones, which decreases the risk of developing stones,\u201d she explains.<\/p>\n

RELATED: <\/strong>Dairy, Gluten and the Truth About Inflammatory Foods<\/a><\/p>\n

5. Easy cooking hacks can help stretch each bite.<\/h3>\n

Here\u2019s some food magic for you: 10 pounds of milk go into every single pound of cheese. In other words, the calories, fat and sodium are concentrated. Try Maples\u2019 two go-to hacks to extend each ounce of cheese and get the most bang for your calorie buck:<\/p>\n