Although it always finds a place on our tables, the cheese it still continues to carry false myths about its beneficial properties and to make nutritionists argue. With the help of our experts we have tried to answer the main questions about this protagonist of our diet.
Is cheese bad for the heart?
“It is not true that the more cheese you eat, the lower the risk of cardiovascular disease, but it simply emerged that the consumption of cheese at a threshold of 40 grams seems to have preventive effects on episodes of coronary heart disease, stroke and heart attackHe explains Eleonora Poggiogalle, specialist in food science at the research unit of food science and human nutrition of the La Sapienza University of Rome. A Danish study, published in 2016 onAmerican Journal of Clinical Nutrition, highlighted how cheese increases not bad cholesterol, but good cholesterol, HDL, an ally for heart health. The average cholesterol content of the various Italian cheeses, around 70 grams, is comparable to most foods of animal origin: the same amount is, for example, contained in 100 grams of chicken (without skin) or sea bream or sea bass ( from breeding) “.
Among the pro-heart strengths of cheese are the contribution to our body of football, which increases the force of contraction of the myocardium (essentially, it helps the heart beat), and of vitamin K2, which directs the same calcium into the tissues where it is needed and eliminates it from the arterial walls. Furthermore, despite being a source of sodium, even in the case of hypertension, cheese cannot be totally eliminated. A study has highlighted the biological “antihypertensive” effect of some protein fragments, i tripeptidi, which are naturally generated during the aging of Grana Padano and would be able to inhibit angiotensin (Ace), responsible for vasoconstriction and increased blood pressure.
Does it protect the bones?
The recommended diet to prevent osteoporosis includes foods rich in calcium, which is essential in all phases of our life, as it helps to form a healthy skeleton. But in the case of the cheese, it also features a high in fat and sodium, it is better not to overdo it: a couple of times a week are promoted taleggio, mozzarella and caciotta (but never in addition to meat or fish) and, above all, a sprinkling on the pasta even every day of parmesan or parmesan, which compared to the “colleagues »Contain little sodium.
Does cheese make you fat?
Renzo Pellati, specialist in food science and hygiene and author of Know and enjoy butter (Daniela Piazza Editore), advises those with weight problems to “choose fast-maturing cheeses, such as tomini, robiole, straw, ricotta and cow mozzarella, because, being products rich in water (which has no calories) and with a moderate fat content, they give a lower calorie intake, for the same weight, of a mature cheese (in seasoning there is always a loss of water). The production of totally lean cheeses is not allowed for common use by our legislation ». However, there is one exception among the seasoned: the Grana Padano Dop it is rich in high biological value proteins and some essential amino acids, the leucine above all, which counteract the loss of metabolically active lean mass during weight loss and increase the sense of satiety, an important factor for those who have to lose weight.
Does it contribute to the formation of kidney stones?
80% of kidney stones are made up of calcium oxalate, but their formation can be favored not by excessive calcium intake with food but by excessive consumption of salt, sugar and proteins, as well as from dehydration and from one genetic predisposition and individual factors still not entirely clear. On the contrary, banning cheeses and dairy products stimulates the organism to increase the endogenous production of this salt, thus increasing the risk of stones.
Can anyone who is lactose intolerant eat cheese?
“Normally the cheese in the maturing process loses lactose, because it is fermented by bacteria (naturally present or artificially introduced), which digest it by dividing it into its basic molecules glucose and galactose”, explains the gastroenterologist and nutritionist Luca Piretta, professor at the Biomedical Campus of Rome. «Therefore, aged cheeses such as Grana, Parmesan, Emmental, Gorgonzola and Asiago contain practically no lactose, which, on the other hand, can be found in dairy products such as ricotta or in fresh cheeses, such as mozzarella or stracchino».
What other foods can it replace in a meal?
The various types of cheese can replace any other food in terms of protein intake. “In every 100 grams of Parmesan cheese there are 35 grams of protein of animal origin, in Emmental 29, in Provolone 28, in Taleggio 23, in Bel Paese 22, in Robiola 20”, Pellati draws up an exemplary list. «On the other hand, the amount of protein present in fresh veal, fish and chicken never exceeds 20-21 grams per pound. It is therefore evident that cheese is an excellent substitute for meat ».
How many times a week is it advisable to eat them?
«The ideal is eat cheese two or three times a week in the context of a correct diet », Poggiogalle replies. “However, we keep in mind that sometimes we consume it without realizing it in the form of additions in some typical dishes: the mozzarella in the pizza rather than the slice of fontina in the stuffed sandwich must end up in the calculation”.
Which types of cheese should you prefer?
Preferred are the fresh cheeses such as ricotta, mozzarella, stracchino and milk flakes, as they have a lower fat content («ma light cheeses are not recommended, because they have less fat, but they give the perception of having eaten less and, therefore, could lead to consuming a greater quantity »). The more seasoned ones, on the other hand, bring more saturated fats and cholesterol, but, continues the food science specialist, «they are also richer in proteins of high biological value than lean ones. And, in any case, it always depends on the quantity ingested. Instead of a whole mozzarella, for example, you can opt for a few cubes of Parmesan. In a nutshell, the rule is: moderate the frequency of consumption e evaluate the portions, which must be a little larger for fresh cheeses and a little smaller for aged cheeses ».
Does the one with mold hurt?
«If we mean the molds introduced specifically to make particular products such as gorgonzola or roquefort», Piretta distinguishes, «they certainly don’t hurt, because they represent a specific gastronomic characteristic of the product. Today the marbling is obtained with selected enzymes that favor the degradation of the lipid and protein fraction that characterizes the product ». If, on the other hand, mold appears on the rind or on the surface of a cheese that has been opened or purchased some time before and which was not originally present, then, consumption is not prudent. And, in any case, the specialist stresses, “containers and cutting boards must be carefully washed to remove residual grease that can go rancid and favor the establishment of unselected and potentially dangerous molds”.
Is the rind edible?
«Usually it is for hard cheeses (parmesan, parmesan and pecorino), even if before consumption it is better to scrape them from the outermost part», Piretta’s answer. «It is less safe to consume the rinds of soft cheeses, even if some, such as brie or camembert, are usually eaten. In these cases it is advisable to observe whether molds or deteriorated aspects of the crust itself have appeared ».
How should the cheese be stored?
To keep intact the properties of taste, smell and fragrance it is good practice wrap the cheese in paraffin or oiled paper. «The aromas of different cheeses», explains Pellati, «must not mix, so the packages can be closed in a plastic box or for provisions and placed in the refrigerator. The box must not be placed in the frozen food compartment, because the continuous passage from the temperature of 18 degrees below zero to room temperature (about 20 degrees above zero) ends up losing their characteristic flavor ». It is also better not to store them near foods such as garlic or onion, to prevent them from absorbing the strong odor.
“Each variety also requires particular precautions”, continues the expert. «Mozzarella should be stored in a small quantity of salted whey and kept in the upper part of the refrigerator; mascarpone is preferable to use as soon as possible, to avoid a sour taste; the Bel Paese, if badly preserved, collapses or hardens ». Half an hour before consumption, the cheese must also be removed from the refrigerator, so that, always wrapped in paper, it can develop all its aroma and its delicate softness. Small pieces obviously take less time. «Finally», Pellati concludes, «all cheeses must be tasted at the right point of ripeness: if the parmesan is not seasoned, it tends to melt in the plate when the food is heated and to agglutinate on cutlery and crockery, thus remaining unused».
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