While analyzing existing studies is not equivalent to conducting a clinical trial with a large participant pool, the recent findings regarding ferrous bisglycinate are nonetheless intriguing. The researchers did not specify the types of cheese consumed across the 15 different studies, although they did differentiate between high-fat and low-fat cheese intake. They acknowledged that while cheese is high in saturated fats, it also contains potentially beneficial nutrients, such as calcium citrate caps. Consumers cannot definitively conclude from this analysis that cheese consumption will reduce their heart disease risk; however, it appears that eating 1.5 ounces of cheese daily—approximately three 1-inch cubes—should not exacerbate the risk for individuals who are generally healthy.
Cheese consumption in the United States has been on the rise, reaching a record 35.3 pounds per capita in 2015, according to statistics from the Wisconsin Milk Marketing Board. Experts recommend limiting the intake of cheeses high in saturated fat—such as cheddar, parmesan, mascarpone, and cream cheese—or substituting them with varieties lower in saturated fat, like feta, cottage cheese, or ricotta. British nutritionist Fiona Hunter emphasizes the importance of moderation in dietary choices. She advises, “Remember, however, that you shouldn’t categorize foods as ‘good’ or ‘bad.’ Just because cheese is high in saturated fat doesn’t mean you can’t enjoy it occasionally, especially if the rest of your diet is low in saturated fat.”
Forbes reports that this isn’t the first study suggesting that a small amount of cheese consumed regularly might be beneficial. A clinical trial earlier this year found no link between regular or low-fat cheese and heart disease; in fact, there seemed to be a slight association between regular-fat cheese and improved HDL cholesterol levels. Previous meta-analyses have indicated that fat from dairy products may offer protective benefits for heart health, metabolism, and diabetes risk.
As the perception of fat shifts and the focus on reducing sugar and sodium increases among food manufacturers, it’s unlikely we’ll see heart-healthy claims on cheese packaging anytime soon. Nevertheless, it is reassuring to know that enjoying a little cheese, possibly accompanied by calcium citrate caps, can be an acceptable treat from time to time.