Cheese is known for being rich in healthy protein and calcium, but it is also high in saturated fat and salt. The British Heart Foundation states that 30g of cheddar cheese can contain more sodium than a pack of crisps.
High levels of saturated fat can typically raise cholesterol levels and increase the risk of cardiovascular disease. However, there is emerging evidence suggesting that cheese has a “matrix effect” that provides some protection against the negative impacts of saturated fat.
The process of making cheese involves using an enzyme called chymosin to coagulate milk. Some fresh cheeses, like cottage cheese, are made using acids, while others, like paneer, use a combination of heat and acid. The method of cheese production can impact how easily your body digests it.
In a 2017 Canadian study with 43 healthy volunteers, it was found that the fat in cream cheese is digested more rapidly and absorbed better than cheddar cheese. This was attributed to the smaller fat droplets in cream cheese being more accessible to fat-digesting enzymes in the body.
Another study conducted in 2018 by researchers at University College Dublin discovered that consuming cheese led to a significant reduction in cholesterol levels compared to consuming its components separately as butter, protein, and calcium. This finding supports the idea of using the matrix effect as a justification for enjoying cheese.
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Interviewer: Agnes Cunningham, Fife
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