Cheese is a delicious and versatile food enjoyed by people of all ages. However, not all cheeses are created equal. Some cheeses may pose health risks or may not be suitable for everyone. This article explores the types of cheese you may want to avoid or consume in moderation, depending on your individual circumstances and dietary needs. What cheese should you avoid?
Cheeses to Avoid During Pregnancy
Pregnancy is a special time that requires careful attention to diet. Certain cheeses may harbor bacteria that can be harmful to an unborn baby.
Soft, Unpasteurized Cheeses
Soft cheeses made with unpasteurized milk are a major concern during pregnancy. These cheeses may contain Listeria monocytogenes, a bacteria that can cause listeriosis. Listeriosis is a serious infection that can lead to miscarriage, premature birth, or stillbirth.
Examples of soft, unpasteurized cheeses to avoid include:
- Brie
- Camembert
- Feta
- Roquefort
- Queso fresco
Blue-Veined Cheeses
Blue-veined cheeses, such as Roquefort and Gorgonzola, are also considered risky during pregnancy. These cheeses have a higher moisture content, which can make them more susceptible to bacterial growth.
Mold-Ripened Cheeses
Mold-ripened cheeses, like Brie and Camembert, are similarly risky due to their potential for Listeria contamination.
Important Note: If you’re unsure whether a cheese is pasteurized or not, it’s always best to err on the side of caution and avoid it during pregnancy.
Cheeses to Avoid with Lactose Intolerance
Lactose intolerance is a common condition that affects the body’s ability to digest lactose, a sugar found in milk. People with lactose intolerance may experience digestive discomfort, such as bloating, gas, and diarrhea, after consuming dairy products.
High-Lactose Cheeses
Most cheeses contain some level of lactose. However, certain cheeses have higher lactose content than others. These include:
- Soft, fresh cheeses like ricotta and cottage cheese
- Processed cheese slices and spreads
- Mozzarella (especially fresh mozzarella)
Alternatives for Lactose Intolerance
Fortunately, there are several options for people with lactose intolerance who still want to enjoy cheese.
- Lactose-Free Cheeses: Many brands now offer lactose-free versions of popular cheeses.
- Aged Cheeses: Aged cheeses, such as cheddar and Parmesan, naturally have lower lactose content.
- Hard Cheeses: Hard cheeses, like Gruyere and Pecorino Romano, are also generally lower in lactose.
- Plant-Based Cheeses: Explore plant-based cheese alternatives made from nuts, soy, or other non-dairy sources.
Cheeses to Avoid with Milk Allergies
Milk allergy is a different condition than lactose intolerance. It involves an immune system reaction to milk proteins. People with milk allergies can experience a range of symptoms, from mild hives to severe anaphylaxis.
All Dairy Products
If you have a milk allergy, you need to avoid all dairy products, including all types of cheese.
Reading Labels Carefully
Always read food labels carefully to ensure that products do not contain milk or milk derivatives.
Seeking Medical Advice
If you have a milk allergy or suspect you may have one, consult with a doctor or allergist for proper diagnosis and management.
Cheeses to Avoid for Weight Management
While cheese can be a healthy part of a balanced diet, some cheeses are high in calories and fat. If you’re watching your weight or trying to lose weight, you may want to consume these cheeses in moderation.
High-Fat Cheeses
High-fat cheeses include:
- Cheddar
- Parmesan
- Cream cheese
- Brie
- Camembert
Portion Control
Even with high-fat cheeses, portion control is key. Enjoy them in moderation as part of a balanced diet.
Healthier Choices
Opt for lower-fat cheese options, such as part-skim mozzarella or cottage cheese.
Cheeses to Avoid with High Blood Pressure
Some cheeses are high in sodium, which can contribute to high blood pressure. If you have high blood pressure or are trying to reduce your sodium intake, you may want to limit your consumption of these cheeses.
High-Sodium Cheeses
High-sodium cheeses include:
- Processed cheese slices and spreads
- Roquefort
- Feta
- Parmesan
Checking Nutrition Labels
Always check nutrition labels to compare sodium content among different cheeses.
Moderation is Key
Even with high-sodium cheeses, moderation is important. Enjoy them in small portions as part of a balanced diet.
Cheeses to Avoid with Other Health Conditions
Certain health conditions may require further limitations on cheese consumption.
Kidney Disease
People with kidney disease may need to limit their intake of potassium and phosphorus, which are found in some cheeses.
Gout
Individuals with gout may need to limit their intake of purines, which are found in some cheeses.
Consult a Healthcare Professional
If you have any underlying health conditions, consult with a doctor or registered dietitian to determine which cheeses are appropriate for your specific dietary needs.
Cheese can be a nutritious and enjoyable part of a balanced diet. However, it’s essential to be aware of the potential health risks and dietary restrictions associated with certain cheeses. By understanding which cheeses to avoid or consume in moderation, you can make informed choices that support your health and well-being. Always read labels carefully, consult with healthcare professionals when needed, and enjoy cheese as part of a balanced and mindful approach to eating.
Understanding Cheesemaking Processes
To make informed choices about cheese consumption, it’s helpful to understand the different cheesemaking processes and how they can impact a cheese’s properties and safety.
Pasteurization
Pasteurization is a heat treatment process that kills harmful bacteria in milk. Most cheeses available in supermarkets are pasteurized. However, some specialty cheeses are made with unpasteurized (raw) milk. As mentioned earlier, unpasteurized cheeses can pose a risk of Listeria contamination, especially for pregnant women.
Aging
Aging is a process that involves storing cheese for a specific period to develop its flavor and texture. Aged cheeses generally have lower lactose content than fresh cheeses, making them more tolerable for people with lactose intolerance. However, aged cheeses can also be higher in sodium and fat.
Mold
Some cheeses are intentionally inoculated with mold during the cheesemaking process. This mold contributes to the cheese’s unique flavor and texture. Blue-veined cheeses, like Roquefort and Gorgonzola, are examples of mold-ripened cheeses. While generally safe for most people, mold-ripened cheeses may be a concern for individuals with mold allergies or weakened immune systems.
Processing
Processed cheese products, such as cheese slices and spreads, undergo additional processing that involves blending, heating, and adding emulsifiers. These cheeses often have a longer shelf life and a smoother texture. However, they may also be higher in sodium, fat, and additives.
Tips for Safe Cheese Consumption
Here are some tips to ensure safe cheese consumption:
- Check for Pasteurization: When in doubt, choose pasteurized cheeses, especially if you’re pregnant, have a weakened immune system, or are serving cheese to young children or elderly individuals.
- Proper Storage: Store cheese properly in the refrigerator to prevent bacterial growth. Follow the storage instructions on the cheese packaging.
- Check Expiration Dates: Pay attention to expiration dates and consume cheese before it spoils.
- Handle Cheese Safely: Wash your hands thoroughly before and after handling cheese. Use clean utensils and cutting boards to prevent cross-contamination.
- Serve Cheese Safely: When serving cheese, keep it refrigerated until ready to serve. Avoid leaving cheese at room temperature for extended periods, especially in warm environments.
Enjoying Cheese in Moderation
While it’s important to be mindful of the cheeses you consume, remember that cheese can be a healthy and enjoyable part of a balanced diet. Cheese provides essential nutrients, such as calcium, protein, and vitamin B12.
- Portion Control: Enjoy cheese in moderation as part of a balanced diet. Pay attention to portion sizes to manage calorie and fat intake.
- Variety: Explore different types of cheese to enjoy a variety of flavors and textures.
- Pair with Healthy Foods: Pair cheese with fruits, vegetables, whole grains, and lean proteins for a balanced and nutritious meal or snack.
By following these guidelines, you can enjoy the deliciousness and versatility of cheese while making informed choices that support your overall health and well-being.