Cheddar, stilton or brie: The best types of cheese for your body

Cheese has long been vilified for its saturated fat content and links to heart disease, stroke and Type 2 diabetes

Cheese seems to make everything better, doesn’t it? In a recent study, scientists at the University of Oxford looked at the environmental elements that appear to increase, or decrease the risk of early death. It found there was a positive benefit from eating cheese. Hurrah.

From buttery sharp cheddar to gooey ripe Camembert, cheese is delicious in all its guises, whether the molten star of a warming meal, a tangy salad component or a quick snack. But where does cheese actually stand in terms of our health?

There’s understandable confusion about this, both among scientists and cheese lovers. Cheese has long been vilified for its saturated fat content and links to heart disease, stroke and Type 2 diabetes. These concerns have tended to overshadow the fact that cheese is also a nutrient-dense food; an excellent source of protein, it’s one of the best sources of calcium, and abundant in micronutrients including vitamins B12 and K2, zinc and phosphorous.

So, what’s the truth about the health benefits – or otherwise – of cheese?

• Heart health
• Type 2 diabetes
• Gut health
• Bone health
• Will eating cheese make you gain weight?
• How much cheese is healthy?
• How different cheeses compare

Is cheese good or bad for your heart?

“Lots of research is now suggesting that the saturated fat found in dairy (and cheese) may have a neutral or beneficial effect on heart health,” says Dr Emma Feeney, an assistant professor at the University College Dublin Institute of Food and Health. For example, a 2023 Advances in Nutrition study analysis found no link between cheese consumption and heart disease, rather, a neutral or slightly protective effect. Scientists still don’t fully understand why the kinds of fat in cheese may be beneficial.

It could be that they contribute to a less harmful form of LDL (“bad”) cholesterol while also raising HDL (“good”) cholesterol, Dr Feeney says. There is also the ‘dairy matrix’ effect. “That’s the concept where the combination of the overall food structures and components within cheese interact in such a way that they become more than the sum of their parts and can lead to health benefits.”

Scientists still don’t fully understand why the kinds of fat in cheese may be beneficial - Getty

For example, although cheese and butter are made from the same ingredients, several studies have “clearly shown” that dairy fat from cheese raises blood cholesterol less than the same fat from butter, Dr Feeney says. Another intriguing study found that melted cheese may raise cholesterol more than un-melted cheese, though researchers are still working out why. “Effectively we change the ‘dairy matrix’ matrix when we melt it, but really, we don’t know what exactly is being changed,” Dr Feeney says.

The link between cheese and Type 2 diabetes

Some research suggests a link between cheese consumption and a lower risk of developing Type 2 diabetes, but Dr Feeney says nothing has been proven. “We can’t assume cause and effect from those kinds of studies, but there are a range of potential mechanisms,” she says. As cheese ripens, its proteins break down into smaller pieces, some of which may help control blood sugar levels.

These beneficial compounds are called bioactive peptides. “They are found in varying levels in most cheeses, but particularly in soft cheeses,” she says.

There’s also some evidence that fermented dairy products, including cheese, support gut microbes that play a role in blood sugar regulation. But experts stress that further long-term studies are needed to confirm these effects, and pinpoint which cheeses are most beneficial.

Some varieties of cheese that are good for gut health

Fermented cheeses that contain live bacteria which may help the gut include:

• Gouda
• Swiss cheese
• Stilton

Not all cheese is good for gut health, but some varieties may help, says Dr Emily Leeming, a microbiome scientist, dietitian, and author of Genius Gut. “Fermented cheeses, like Gouda, Swiss, and Stilton, contain live bacteria from the fermentation process,” she explains, adding that not all bacteria in cheese can survive digestion.

Some varieties of blue cheese such as Stilton are known to contain gut-friendly bacteria - Getty

Most cheeses are fermented to some degree, but some more intensely than others, so more microbes are present. Swiss cheese, for example, has distinctive holes that are the handiwork of Propionibacterium freudenreichii, a bacterium that releases carbon dioxide as it ferments. Certain strains are known to survive digestion, and research suggests they may help reduce gut inflammation and support vitamin B12 production.

Surprisingly, not all blue cheese makes the gut-friendly list. Those distinctive blue veins come from mould (Penicillium roqueforti), but some varieties like Stilton are known to contain gut-friendly bacteria, too. “It’s the cheeses that contain

Lactobacillus bacteria that are more likely to have beneficial effects,” says Dr Leeming. “But we don’t know much about the fungal species on blue cheese yet.”

Ageing doesn’t necessarily make a cheese more gut friendly. “Aged cheeses like Parmesan and Gruyère lose most of their live bacteria over time,” she says. The best cheese for gut health is aged long enough for healthy bacteria to thrive but not so long that they decline.

What about unpasteurised cheese?

“In theory, unpasteurised cheese is better for your gut health than pasteurised because of the extra potential for live microbes,” says Dr Leeming. But there are safety considerations.

A 2022 UK study found that while 82 per cent of unpasteurised cheeses were safe to eat, they aren’t completely risk-free. Pregnant people, young children, frail older adults, and those with weakened immune systems, should avoid unpasteurised cheese, Dr Leeming says.

Is cheese good for bone health?

Cheese can help maintain strong healthy bones because it contains calcium, phosphorus, protein, and vitamin K2, says Alex Ruani, a doctoral researcher in nutrition science education at University College London and the chief science educator at The Health Sciences Academy.

“Some research indicates that regular, moderate cheese consumption could support bone strength in post-menopausal women and elderly individuals,” she says. This could be because nutrients in cheese can help reduce excessive bone loss. “This happens when natural bone breakdown outpaces bone formation, leading to brittle bones, height loss and a higher risk of fractures,” Ruani says.

There’s evidence that vegans generally have lower bone density than non-vegans, and a higher risk of fractures and osteoporosis. “Vegans are advised to consume fortified plant-based alternatives or top up with supplements to maintain healthy bone density,” Ruani says.

Will cheese make you gain weight?

Full-fat cheese is generally high in calories. For example, a 30g serving of cheddar, one of most energy-dense cheeses, contains around 120 calories. Parmesan and Gruyère contain similar amounts. “But although cheese is calorie-dense, in moderation it doesn’t inherently cause fat gain and can be part of a healthy, nutrient-rich diet,” Ruani says.

A study of the latest evidence, published in Advances of Nutrition in 2023, found that moderate cheese intake doesn’t necessarily lead to obesity and may even support weight management. This could be because cheese is high in protein and fat, which helps us keep full for longer. The same study found that eating cheese neither increased nor decreased the overall risk of death from any cause.

Some animal studies have suggested that butyric acid, a type of fat, may play a useful role in weight management, but there’s limited good evidence for this.

How much cheese is healthy?

Although scientific opinion has changed about saturated fats in cheese, this isn’t a green light to consume excessive amounts. “Cheese can be part of a healthy diet, but you should look at your overall saturated fat intake and your own health needs

when deciding how much to eat,” says Dell Stanford, a senior dietitian at the British Heart Foundation. “Cheese is also high in salt, which can raise your blood pressure. Having high cholesterol and high blood pressure put you at higher risk of a heart attack or stroke.”

Official guidelines recommend no more than 30g of cheese per day, a piece roughly the size of a matchbox. This aligns with recommendations for healthy people to limit their saturated fat intake to 11 per cent of total calories, or 220 calories per day as part of a 2,000-calories-a-day diet. For those with, or at high risk of cardiovascular disease, the recommended daily limit of saturated fat intake is 7 per cent of calories.

For some people, eating slightly more cheese than recommended is unlikely to do any harm. “In healthy individuals, up to 40-60g of cheese per day is generally considered safe and likely beneficial for bone health without excess saturated fat or caloric intake,” Ruani says. “But it’s important to ensure we stay within the limit of saturated fat from all sources combined.”

Dr Feeney agrees that eating slightly more than the recommended amount is unlikely to be harmful. “The saturated fat in cheese doesn’t seem to have the detrimental effects of saturated fats from other sources,” she says. “Bearing in mind that cheese is energy dense, someone who is concerned about their weight might like to eat less but from a heart health perspective, more than 30g is not a problem.”

Here we look at the different types of cheeses and their average nutritional profile (nutritional values are based on a 30g serving unless otherwise indicated):

Hard cheese

Other examples of hard cheeses include:

• Parmesan
• Double Gloucester

Because hard cheeses lose moisture as they age, they pack more nutrients into every bite than other types. They’re the highest in protein, so useful for anyone who wants to up their intake, and rich in calcium, crucial for teenagers’ growing bones, women in the menopause and older people at risk of osteoporosis. However, hard cheeses also contain more saturated fat and salt than others.

Fresh cheese

Cottage cheese is packed with casein, a slow-digesting dairy protein that fuels muscles for hours, making it ideal for overnight recovery from exercise. “Pre-sleep casein intake can help optimise muscle recovery, reduce muscle soreness, and support subsequent exercise performance,” says Ruani. It’s also low in calories and can contain beneficial bacteria. Mozzarella offers good protein with moderate calcium, while ricotta is lower in both.

Soft cheese

Soft cheeses like Brie and Camembert don’t pack as much of a protein or calcium punch as hard cheeses. They contain slightly less saturated fat, but are still high in salt, and with more moisture, they deliver fewer nutrients per bite. “Recent preliminary research suggests that compounds found in Camembert cheese, particularly oleamide from the white mould Penicillium camemberti, may support memory and sleep quality,” Ruani says.

Blue cheese

Other examples include:

• Roquefort
• Gorgonzola

Deliciously creamy, yes, but blue cheeses are high in saturated fat and salt than some other cheese types, but lower in protein and calcium. “Preliminary research has explored whether moulded cheeses like Roquefort could be a contributing factor to the ‘French paradox’, suggesting their protein compounds may have effects on cholesterol levels, blood flow, and inflammation,” Ruani says.

Brined cheese

Brined cheeses like halloumi and feta are high in protein but often come with “exorbitant” amounts of salt—the highest among cheeses. “Halloumi has one of the highest sodium contents, which can be a concern for individuals with hypertension,” warns Ruani. Feta, though still salty, is lower in fat than many aged cheeses, making it a better choice for heart health.

Ultra-processed cheese

High in fat and salt, UPF cheese slices (for example, the Dairy Lea Cheese Slices) generally don’t deliver much in the way of protein or calcium. They can also contain stabilisers and emulsifiers, which have raised concerns about gut health.

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