Cheese: How It’s Made, Which Ones Are Healthy, and Which Ones to Limit

Cheese has been part of the human diet for thousands of years. It has nourished cultures, preserved milk before refrigeration existed, and provided concentrated protein and fat during times of scarcity. Yet today, cheese is often labeled as either a superfood or something to avoid.

The truth, as always, depends on how it is made and how it fits into your overall diet.

How Most Cheese Is Made

Traditional cheese begins with just a few ingredients: milk, cultures, rennet, and salt.

Here is the basic process:

• Milk selection: Cow, goat, or sheep milk is used. Quality matters. Grass-fed milk has a different fatty acid profile than conventionally raised dairy.
• Adding cultures: Beneficial bacteria are added to ferment lactose into lactic acid.
• Adding rennet: This enzyme helps coagulate the milk, separating it into curds and whey.
• Cutting and draining curds: The curds are cut to release moisture and whey is drained.
• Pressing and salting: This shapes and preserves the cheese.
• Aging: Some cheeses are aged for weeks, months, or even years, which changes texture, flavor, and digestibility.

That is it. When cheese is made this way, it is a minimally processed, fermented food.

What Makes Cheese Healthy

Not all cheese is created equal. Here are the characteristics of higher-quality, more supportive cheeses.

1. Made from High-Quality Milk

Cheese made from grass-fed or pasture-raised animals tends to contain higher levels of omega-3 fatty acids and conjugated linoleic acid. These fats are associated with heart and metabolic health.

2. Aged and Fermented

Fermentation breaks down much of the lactose and can improve digestibility. Aged cheeses such as Parmesan, aged cheddar, and Gouda are often easier to tolerate for people sensitive to lactose.

3. Fewer Ingredients

Look for simple labels: milk, cultures, rennet, salt. Avoid long ingredient lists with stabilizers, artificial colors, or anti-caking agents.

4. Nutrient Density

Cheese is rich in high-quality protein, calcium, phosphorus, vitamin B12, and fat-soluble vitamins such as A and K2. Vitamin K2 plays a role in directing calcium into bones instead of arteries.

5. Supports Satiety

The combination of protein and fat can help stabilize blood sugar and reduce cravings when paired properly with whole foods.

Healthier Cheese Choices

• Parmesan: Very low in lactose, high in protein and calcium.
• Feta: Often made from sheep or goat milk, slightly lower in fat than many hard cheeses.
• Goat cheese: Easier for some people to digest due to different protein structure.
• Raw milk cheeses: When sourced safely, they may contain more intact enzymes and beneficial bacteria.
• Full-fat, minimally processed cheddar or Gouda: Especially when grass-fed.

Which Cheeses Are Less Healthy and Why

1. Highly Processed Cheese Products

Products labeled as “cheese food” or “cheese product” often contain emulsifiers, added oils, preservatives, and artificial coloring. These are far removed from traditional cheese.

2. Pre-Shredded Cheese

Many contain anti-caking agents like cellulose and added preservatives. While not necessarily harmful in small amounts, they are more processed.

3. Ultra-High Sodium Varieties

Some cheeses can be extremely high in sodium, which may be problematic for individuals with hypertension or cardiovascular risk.

4. Reduced-Fat or Fat-Free Cheese

Removing natural dairy fat often alters texture and flavor, leading to added stabilizers. Fat also plays a role in nutrient absorption and satiety.

What About Saturated Fat and Cholesterol?

Cheese contains saturated fat, which has been debated for decades. More recent research suggests that full-fat dairy may not increase cardiovascular risk in the way once believed, particularly when consumed as part of a whole-food dietary pattern.

Fermented dairy appears to behave differently in the body compared to isolated saturated fats. The food matrix matters.

As always, context is key. A slice of real cheese alongside vegetables and protein is very different from processed cheese on a refined flour bun with fries.

Practical Takeaways

• Choose minimally processed, traditionally made cheese.
• Read labels carefully.
• Pair cheese with fiber-rich foods like vegetables, legumes, or fruit.
• Use it as a nutrient-dense addition, not the foundation of the meal.
• Focus on quality over quantity.

Disclaimer

This article is for educational purposes only and is not intended to diagnose, treat, or replace medical advice. Always consult your healthcare provider regarding dietary changes, especially if you have cardiovascular disease, hypertension, or dairy intolerance.

Sources

National Institutes of Health. Dairy and Cardiovascular Health Research.

Harvard T.H. Chan School of Public Health. Dairy Foods and Health Overview.

Journal of Nutrition. Fermented Dairy Foods and Cardiometabolic Health.

USDA FoodData Central. Nutrient Profiles of Cheese Varieties.