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A diet high in sodium and saturated fat is likely to increase the risk of high blood pressure, cardiovascular disease, and type 2 diabetes.
Saturated fat: The 2015 Report of the Dietary Guidelines Advisory Committee (DGAC) recommend limiting fat intake to 20 to 35 percent of daily calories, and saturated fat to less than 10 percent of total calories. This means that someone following an 1800-calorie diet should consume less than 18 grams per day of saturated fat.
One ounce of cheddar cheese contains around 120 calories and 6 g of saturated fat.
A high intake of saturated fat can increase the risk of diabetes, obesity, and cardiovascular problems.
Some studies suggest, however, that saturated fat from dairy foods may be less harmful than saturated fat from other sources.
Sodium: Along with fat, sodium can be high in some cheeses, especially processed cheeses and “cheese flavored” products.
Hormones: Concerns have been raised about the presence of estrogen and other steroid hormones in dairy produce. These could disrupt the endocrine system and potentially increase the risk of some types of cancer.
Allergies, intolerances, sensitivity, and interactions
Lactose intolerance: A person with a lactose intolerance lacks the enzyme needed to break down and digest the sugar found in milk. Consuming milk and dairy products may result in bloating, flatulence, or diarrhea.
Tolerance levels depend on the individual. One person may be able to tolerate aged dairy with low levels of lactose, such as yogurt and hard cheeses, while others experience a reaction to even a small amount of dairy produce.
Soft, fresh cheeses, such as mozzarella, may trigger a reaction in a person with a lactose intolerance. However, harder cheeses, such as cheddar and parmesan, have lower levels of lactose. People with a lactose intolerance may find that a small amount of these cheeses can be safely consumed.
An allergy occurs because of an abnormal immunologic reaction to certain triggers, such as milk protein, whether casein or whey. The body’s immune system produces an allergic antibody, immunoglobulin E (IgE) antibody, when exposed to the trigger.
Allergy symptoms include post-nasal drip, wheezing, diarrhea, and vomiting. In more severe cases, a person may develop asthma, eczema, bleeding, pneumonia, and anaphylaxis, or shock. This can be serious, and even life-threatening.
Anyone with a milk allergy must avoid all dairy products, including cheese.
A sensitivity to casein, a protein found in milk, can trigger inflammation throughout the body, producing symptoms such as sinus congestion, acne flares, skin rash, and migraines.
Anyone experiencing this type of symptom can ask a dietitian to guide them through an elimination diet or conduct a food sensitivity test, to find out whether a dairy-free diet may help.
Phosphorus is present in high quantities in some cheeses. This may be harmful to those with a kidney disorder. If the kidneys cannot remove excess phosphorus from the blood, this can be fatal.
A high calcium intake has been linked to an increased risk of prostate cancer in some studies, but other investigations have found no associations between the two.
Constipation is frequently seen in young children who consume a lot of dairy products while eating a low-fiber, processed diet.
Monoamine oxidase inhibitors (MAOIs) are drugs used to treat depression and Parkinson’s disease. People using these drugs may need to avoid foods with high levels of the amino acid tyramine, found naturally in aged cheeses, cured meats, pickled foods, beer, and wine. The longer the food is aged, the higher the tyramine content.
Migraines and headaches have also been associated with tyramine-containing foods. A food diary may help identify if tyramine-containing foods are triggering symptoms. *