Cheese is a popular food that many people love. Whether it’s capturing the ideal “cheese pull” for social media, referencing Kevin McCallister’s love for “a lovely cheese pizza,” or joining community celebrations at cheese festivals held nationwide, cheese has a unique ability to unite people.

The cheese market reflects this enthusiasm, with a global value exceeding $187 billion and forecasts suggesting an additional $100 billion increase by 2032.

While cheese can be enjoyed on its own, paired with wine, or used as a flavorful addition to various dishes, it may offer health benefits, provided it’s consumed in moderation.

How is cheese produced?

Cheese, a dairy product, primarily originates from cow’s milk but can also be derived from goat and sheep milk, either raw or pasteurized. The production method varies based on the type of cheese desired, explains Jen Messer, a nutritionist and registered dietitian.

Generally, bacteria are introduced to the milk to convert lactose (milk sugar) into lactic acid. Following this, an enzyme called rennet is added to promote coagulation. This process produces curds (solids) and whey (liquid). After cutting, stirring, and cooking the curds, they are separated from the whey and pressed into molds to shape the cheese and eliminate excess whey, according to Amy Goodson, a nutritionist.

Salt is then incorporated as a preservative and flavor enhancer, after which the cheese is aged in controlled temperature and humidity conditions. “During aging, biochemical processes take place, creating the cheese’s flavor, texture, and aroma,” Goodson adds, noting that aging can last from “a few days to several years, depending on the cheese type.”

Once matured, the cheese is packaged for sale. “This variety of methods and adaptations in each stage leads to the many cheese types, ranging from soft, fresh cheeses like ricotta and mozzarella to harder, aged varieties such as cheddar and parmesan,” according to Goodson.

What health advantages does cheese offer?

Regardless of the type you prefer, cheese is packed with nutritious elements that can be beneficial. According to the U.S. Department of Agriculture, it contains calcium, nitrogen, iron, vitamin B12, zinc, phosphorus, riboflavin, and magnesium. These nutrients contribute to robust bones and teeth, enhance immunity, promote nerve function, boost energy, and support cognitive health.

“Cheese is also a high-quality protein source that can increase fullness, stabilize blood sugar levels, and aid in muscle growth, maintenance, and repair,” notes Messer. Certain cheeses marked with “live” or “active” cultures undergo fermentation, resulting in beneficial bacteria called probiotics that can further support gut health.

“Additionally, cheese is rich in vitamin A, which supports healthy skin and vision,” explains Kristina Cooke, a registered dietitian and nutritionist.

Is cheese unhealthy?

However, it’s not all positive. An ounce of hard cheese can have over 120 calories, and other types can also be calorie-rich. “Frequent and large consumption of cheese may lead to weight gain,” cautions Messer, noting that cheese may even be mildly addictive.

Cheese can also be high in saturated fats, which can contribute to the hardening of arteries, elevate cholesterol levels, and increase the risk of heart disease when eaten excessively, according to Cooke.

Messer emphasizes that cheese often contains high sodium levels, which may pose challenges for individuals with hypertension. Additionally, some cheeses can trigger digestive issues for those who are lactose intolerant, such as bloating, gas, or diarrhea. “However, aged and natural cheeses like cheddar, Swiss, colby jack, mozzarella, parmesan, and asiago generally contain lower lactose levels and are usually tolerated better,” Goodson informs.

To mitigate negative effects, Goodson suggests choosing lower-fat or reduced-sodium cheeses and being mindful of portion sizes and intake frequency. “Incorporating cheese into a balanced diet that includes various fruits, vegetables, whole grains, and lean proteins is essential,” she recommends. “Cheese pairs well with other nutrient-dense foods.”