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is-style-classic has-colored-heading has-media-on-the-left" style=" "> <figure class="wp-block-image"><img decoding="async" alt="Cheese." class="wp-image-397178" height="1116" loading="eager" src="https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?w=1488" width="1488" srcset="https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png 1980w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=150,113 150w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=300,225 300w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=768,576 768w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=1024,768 1024w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=1536,1152 1536w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=43,32 43w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=85,64 85w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=1488,1116 1488w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=1680,1260 1680w, https://news.harvard.edu/wp-content/uploads/2024/11/cheese-wondering-min.png?resize=600,450 600w" sizes="(max-width: 1980px) 100vw, 1980px" /></figure> <div class="article-header__content"> <a class="article-header__category" href="https://news.harvard.edu/gazette/section/health/"> Health </a> <h1 class="article-header__title wp-block-heading "> Is cheese bad for you? </h1> <p class="article-header__subheading wp-block-heading"> Nutritionist explains why you’re probably eating way too much </p> <div class="article-header__meta"> <div class="wp-block-post-author"> <address class="wp-block-post-author__content"> </address> </div> <time class="article-header__date" datetime="2024-11-14"> November 14, 2024 </time> <span class="article-header__reading-time"> 3 min read </span> </div> </div> </header> <div class="wp-block-group alignwide has-global-padding is-content-justification-right is-layout-constrained wp-container-core-group-is-layout-9 wp-block-group-is-layout-constrained"> <div class="series-badge" style=""> <h2 class="series-badge__header wp-block-heading no-series-logo"> <span class="series-badge__logo"> </span> <a class="series-badge__title" href="https://news.harvard.edu/gazette/story/series/wondering/"> <span class="series-badge__part-of">Part of the</span> <span class="series-badge__series-name">Wondering</span> <span class="series-badge__series-text"> series</span> </a> </h2> <p class="series-badge__description"> A series of random questions answered by Harvard experts. </p> </div> <p><em>The average American consumes <a href="https://www.statista.com/statistics/183785/per-capita-consumption-of-cheese-in-the-us-since-2000/#:~:text=In%202022%2C%20the%20average%20consumer,increased%20by%20over%20five%20pounds.">41.8 pounds of cheese per year</a>. We asked Harvard Chan School nutritionist Walter C. Willett about the health impact.</em></p> <p>Whether cheese is good or bad for health depends on the comparison. It is somewhere in the middle of the spectrum from great (nuts and soy foods) to <a href="https://www.hsph.harvard.edu/news/press-releases/red-meat-consumption-associated-with-increased-type-2-diabetes-risk/">processed red meat</a>. Like other dairy foods, cheese does have nutritional value, including a high calcium content. However, our calcium recommendations are seriously overstated because they are based on studies of several weeks, which is far too short.</p> <p>Current National Institutes of Health recommendations suggest Americans older than 18 get 1,000 mg of calcium daily. However, as little as 600 mg is <a href="https://www.health.harvard.edu/staying-healthy/do-we-really-need-all-that-calcium">probably enough</a> for most people.</p> <p>Of course, the amount of cheese makes an important difference, and it has become common to put a huge amount in sandwiches and salads. About one serving of dairy foods a day is probably a good target; some evidence suggests that yogurt has some health advantages, and cheese could be part of that mix. But if you are thinking of a cheese sandwich, consider peanut butter on whole grain bread as an alternative, or adding nuts to your salad instead of cheese.</p> <div class="wp-block-harvard-gazette-supporting-content alignleft supporting-content" id="supporting-content-f790fa80-aaab-4a0e-89ad-0b684cd52593"> <blockquote class="wp-block-quote is-layout-flow wp-block-quote-is-layout-flow"> <p>Like other dairy foods, cheese does have nutritional value, including a high calcium content. However, our calcium recommendations are seriously overstated.</p> </blockquote> </div> <p>Americans consume about 1.5 servings of dairy foods per day, and the majority of this is now in the form of cheese. This is a major shift over the last several decades; the total amount of dairy foods consumed has not changed greatly, but until recently this was mainly milk. The USDA has been strongly supporting consumption of cheese (<a href="https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf">despite their own guidelines encouraging reduction in saturated fat</a>), which has probably contributed to this trend.</p> <p>Some of the increases in cheese consumption are probably due to more people reducing red meat for various reasons including health, animal welfare, and climate change, but the strong <a href="https://www.nytimes.com/2010/11/07/us/07fat.html">promotion of cheese by the USDA</a> has very likely been an important factor. Starting with the Dairy Production Stabilization Act of 1983, a small tax on sales of dairy has gone to the USDA to promote sales of dairy foods, creating a massive conflict of interest within the organization. </p> <p>In the past, the vast majority of cheese consumed by Americans was cheddar, but we now consume a wider variety. There is no good evidence that one type or another is different for health. </p> <p>The differences in nutrient content of cheeses are primarily due to the amount of water. Cottage cheese and other fresh cheeses with high water content have higher percentages of lactose — a carbohydrate that decreases with aging. As cheese ages and becomes hard like parmesan or manchego, the lactose is fermented and lost.</p> <p>However, volume matters. We usually eat more cottage cheese than an aged cheese, so the amount of calories, calcium, and saturated fat can end up not being very different. </p> <p>In addition to the direct effects of cheese on health, it is important to consider the implications for climate change because dairy production has a large impact on greenhouse gas emissions and land use. In an analysis conducted as part of the <a href="https://eatforum.org/eat-lancet-commission/">EAT-Lancet Commission</a> on healthy and sustainable food systems, we found that if global production of dairy foods increased to 2 servings per day, limiting severe climate change would be difficult. </p> <p>— <em>As told to Anna Lamb/Harvard Staff Writer</em></p> <div class="featured-articles related-series is-style-card-carousel carousel__track alignfull"> <section class="featured-articles--card-carousel related-series--card-carousel carousel carousel--cards"> <h2 class="carousel__heading featured-articles__title wp-block-heading" id="heading-67468eba27cdf">Also in this series:</h2> <div aria-labelledby="heading-67468eba27cdf" class="carousel__wrapper splide"> <div class="splide__track carousel__track"> <ul class="featured-articles__list carousel__list splide__list"> <li class="featured-article splide__slide"> <figure class="featured-article__image"> <img loading="lazy" decoding="async" width="1488" height="930" src="https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=1488%2C930" class="attachment-large-landscape-wide size-large-landscape-wide wp-post-image" alt="many people with different things going on inside their brains" srcset="https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=608,380 608w, https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=784,490 784w, https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=1024,640 1024w, https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=1200,750 1200w, https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=1488,930 1488w, https://news.harvard.edu/wp-content/uploads/2024/10/brains_706eea.png?resize=1680,1050 1680w"> </figure> <div class="featured-article__content"> <h3 class="featured-article__title wp-block-heading"><a href="https://news.harvard.edu/gazette/story/2024/10/your-mom-says-youre-so-smart-what-does-she-mean/">When we say ‘smart,’ what do we mean?</a></h3> <p class="featured-article__excerpt"> Computer scientist says we should shift focus to ‘educability’ </p> <div class="featured-article__meta"> <time class="featured-article__date" datetime="2024-10-16"> October 16, 2024 </time> </div> </div> </li> <li class="featured-article splide__slide"> <figure class="featured-article__image"> <img loading="lazy" decoding="async" width="1488" height="930" src="https://news.harvard.edu/wp-content/uploads/2024/09/Screenshot-2024-09-10-at-4.55.25%E2%80%AFPM.png?resize=1488%2C930" class="attachment-large-landscape-wide size-large-landscape-wide wp-post-image" alt="Illustration of someone deciding between soda and broccoli." srcset="https://news.harvard.edu/wp-content/uploads/2024/09/Screenshot-2024-09-10-at-4.55.25 PM.png?resize=608,380 608w, https://news.harvard.edu/wp-content/uploads/2024/09/Screenshot-2024-09-10-at-4.55.25 PM.png?resize=784,490 784w"> </figure> <div class="featured-article__content"> <h3 class="featured-article__title wp-block-heading"><a href="https://news.harvard.edu/gazette/story/2024/09/why-do-we-crave-junk-food-diet-psychology/">Soda is bad for you yet your body wants it. 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