To tell you the truth – cheese is probably one of those edibles that do not need renewed advocacy to amplify its appeal. Apart from being one of the most delicious foods to gorge on, cheese, with its rich and savory profile, is a high-protein food that stands strong on its own as a healthy snack. When paired with whole-grain crackers or slices of fresh fruit, you enhance the experience with added fiber and vibrant flavors. On top of that, cheese can offer several health benefits. It’s a good source of calcium and essential vitamins and minerals, such as vitamin A, B12, and zinc. Cheese can contribute to bone health, heart health, and even gut health.However, indulging in cheese without moderation can lead to various health issues. If you find yourself experiencing any of the following symptoms, it might be time to reassess your cheese consumption.
Digestive distress: Bloating, gas, or diarrhea
Cheese contains lactose, a sugar found in milk. Many individuals have difficulty digesting lactose due to a deficiency in lactase, the enzyme responsible for breaking down lactose. Consuming large amounts of cheese can overwhelm the digestive system, leading to symptoms such as bloating, gas, and diarrhea. These symptoms typically occur 30 minutes to two hours after consumption and can be particularly bothersome for those with lactose intolerance. A small 2012 study in The Journal of Pediatrics found that parents who eliminated cow’s milk from their child’s diet noticed a decrease in acid reflux episodes. Another 2013 study in Nutrients found that children with chronic constipation experienced relief when replacing cow’s milk with soy milk.
Unexplained weight gain
Cheese is calorie-dense and high in fats, making it easy to consume excess calories without realizing it. If you notice a sudden increase in weight, especially when your overall diet and activity levels haven’t changed, your cheese intake might be contributing to this gain. Reducing portion sizes or opting for stronger-flavored cheeses can help satisfy cravings with smaller amounts.
High blood pressure and cardiovascular concerns
Cheese is often high in sodium, which can contribute to elevated blood pressure. Consuming too much sodium can strain the cardiovascular system, increasing the risk of heart disease and stroke. Too much saturated fat in the diet can raise LDL cholesterol levels and contribute to chronic illness and obesity, according to the National Institute of Health. The American Heart Association suggests people with heart disease choose low-fat cheeses instead of higher-fat options. If you have a history of high blood pressure or heart disease, it’s advisable to monitor your cheese intake and choose lower-sodium options when possible.
Skin breakouts and acne
Excessive cheese consumption has been linked to skin issues like acne. The hormones present in dairy products can stimulate the production of sebum, leading to oily skin and clogged pores. A 2015 review in Postgraduate Medical Journal found that some patients who were lactose intolerant reported experiencing rashes and eczema flare-ups after eating dairy products. If you notice an increase in breakouts after consuming cheese, it might be beneficial to cut back and observe any improvements in your skin condition.
Joint pain and inflammation
Dairy products, including cheese, can trigger inflammation in some individuals. This inflammation may manifest as joint pain or stiffness. If you experience discomfort in your joints after consuming cheese, it could be a sign that your body is reacting to the proteins in dairy, such as casein, which can contribute to inflammatory responses.