Is Cheese Bad for You? A Dr's Verdict

Dr Hazel Wallace is back, breaking down big nutritional claims into sizeable chunks

Getty Images - Claudia Totir

In Hazel’s latest column, she answers the question: is cheese bad for you? And, can the cheeseboard ever be healthy?

Dairy is topical, and pretty controversial, these days for many reasons; from the impact it has on the environment to how it effects our health. While some say cheese is good for our bones and teeth, others say that by eating it, we are setting ourselves up for a heart attack (due to its high fat content).

With Christmas on the horizon and, with it, that oh-so-tempting festive cheese board, it’s time we concluded once and for all. Because who wants to miss out on that wedge of mature Cheddar with spiced chutney, and that slice of finger-licking runny brie?

"Cheese has been shown to be beneficial for gut bacteria"

UNDER THE KNIFE: What are the nutritional benefits of cheese?

1. Calcium

Cheese, like other dairy products, is a good source of calcium: a 30g serving contains equivalent to that in a glass of semi-skimmed milk. Which matters, why? Well, here’s the thing, we actually don’t reach our peak bone mass until we’re in our late 20’s or even 30 years of age – and calcium plays a key role in helping us achieve that.

But the body’s calcium requirements don’t end there; post-menopausal women, in particular, need to keep their stores topped up because the oestrogen drop that occurs during the menopause can increase bone loss and the risk of osteoporosis.

FYI: Accompany calcium-rich foods with ones high in vitamin D; absorption of calcium depends on vitamin D.

2. Protein

Protein is a crucial component of every cell in the body: it is used to build and repair muscles, cartilage, ligaments, skin, hair and lots of other tissues, as well as making important enzymes, hormones, and antibodies, or defence cells, for our immune system. One 30g wedge of Cheddar, for example, contains around 7-8g of protein – the same amount as in an egg – making it an important source of protein, particularly for vegetarians who don’t eat meat or fish.

3. Vitamin B12

Cheese is a good source of vitamin B12, a vitamin which is exclusively obtained from animal products (meat, fish, eggs, and dairy). Interestingly, despite meat and eggs containing more vitamin B12 than dairy does, studies have shown that the body absorbs it better from milk or dairy products. Swiss cheese is particularly good – with a 28g serving containing half the RDA of B12.

What’s it needed for? Vitamin B12 is involved in making red blood cells and it’s also essential for the correct functioning and development of the brain and nerve cells. Just as with iron, deficiency of vitamin B12 can lead to anaemia and shares the same symptoms such as tiredness, shortness of breath, weakness, dizziness and pale skin. Deficiency can also lead to nerve damage causing symptoms of pins and needles and lack of sensation, and even mental health conditions such as depression and dementia.

4. Gut bacteria

The French have relatively low levels of heart disease and obesity, despite a diet which is relatively heavy in wine and cheese (the dream). Scientists call this “The French Paradox” and there are many theories as to which food is the secret to their health success. Some say it’s the antioxidants in red wine but, more recently, studies have suggested it’s something to do with their gut bacteria. And dairy, in particular cheese, has been shown to increase the amount of beneficial compounds (butyrate and propionate) produced by the gut bacteria.

But not all cheese is made equal and not all contain live bacteria (aka probiotics). In raw (unpasteurised) milk cheeses, the natural bacteria from the environment and in the milk stay alive while the cheese ferments.

#disclaimer. Soft cheeses can contain a bacteria called listeria that causes an infection called listeriosis. This is rare and usually self-resolves, but it can cause problems in those with a compromised immune system and in pregnant women. If either of those categories apply to you, you should avoid eating raw mould-ripened soft cheeses and soft blue-veined cheeses, as they can contain higher levels of listeria.

And the negatives: Why is cheese often deemed “bad”?

1. Saturated fat

High saturated fat consumption has been linked to increased levels of LDL cholesterol (often called bad cholesterol) and an increased risk of heart disease. However, studies have shown that dairy foods, despite their high saturated fat content, do not appear to be harmful to cardiovascular health and may actually reduce the risk.

"There's no such thing as a 'good' or 'bad' food; enjoy everything in moderation"

Cheese, in particular, seems to produce this unique effect. An Australian study fed a group of people butter with 40g fat content and another group mature cheese, with the same fat content, for four weeks before the groups swapped over. The researchers found that total and LDL (“bad”) cholesterol increased in the butter diet but not in the cheese diet. A more recent study found similar results when they compared a diet inclusive of a) full-fat cheddar cheese; b) reduced fat cheese and butter; and c) butter (with calcium supplementation). The researchers found those who ate full-fat cheese reduced their cholesterol more than those in the other groups, suggesting there's something special about the way cheese is metabolised inside the body. That being said, eating slabs of cheese is probably going to swing your cholesterol in the wrong direction due to the excess amount of calories so, as with anything, moderation is key.

2. Salt

Surprisingly for some, cheese is one of the top ten contributors of salt intake in the UK, with the average person eating 9kg of the dairy stuff per year. There is strong evidence that a high-salt intake increases blood pressure and therefore ups the risk of cardiovascular disease (strokes, heart attacks and heart failure) and kidney disease. Because of this, the government has salt targets in place to encourage cheese manufacturers to lower their salt content. However, a study in 2014 of a total of 612 cheeses on the market found that not all cheeses were within the targets, with halloumi and blue cheese coming out with the highest average salt level (2.71g/100g) - which is higher than sea water! Cheeses with relatively low salt content included cottage cheese, cream cheese, mozzarella and Emmental.

The Doctor’s Verdict on Cheese

First up, it’s important to remember that there is no such thing as a “good” or “bad” food; enjoy everything in moderation.

Which means…cheese does not need to be off the menu at Christmas – or any other time of the year – and it can certainly be included as part of a healthy, balanced diet.


If you’re finding it hard to find that sweet spot between under-satisified and overindulging to the point you need to roll yourself home, one tip is opting for the stronger tasting cheeses such as a blue cheese or mature cheddar, as a lesser amount is more likely to go a long way. You can find independent cheesemakers at farmers markets, particularly around Christmas time, selling traditional and specialty varieties. And don’t forget that grapes, apple, and pear work wonderfully paired with cheese – and count towards your five-a-day.

Advertisement - Continue Reading Below
More From Christmas