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Is Cheddar Cheese bad for you?

Usman Iftikhar — Tue, 17 Feb 2009 21:33:12 +0000

Although Cheddar cheese is made in many countries including the US, New Zealand, Canada and Ireland, it originated in the Somerset village of Cheddar and this English cheese was enjoyed way back in the 12th century when Henry II ordered 10,000 lbs worth of it! (That’s a big sandwich! – Beeble.) It is possible that Cheddar was sold in the town of that name and possibly produced in a different area, but Cheddar cheese has been linked to that part of the West Country for years. The nearby Cheddar caves provided the ideal conditions – humid, with constant temperature – for the cheese to mature.

Nutrients are based on 100 grams

Calories: 407.14 kcal
Protein: 25 grams
Carbohydrates: 0 grams
Fibre: 0 grams
Fat Saturated: 21.43 grams
Fat Mono unsaturated: 9.28 grams
Fat Polyunsaturated: 1.07 grams
Calcium: 728.57 milligrams
Phosphorus: 517.86 milligrams
Sodium: 625 milligrams
Potassium: 100 milligrams
Zinc: 3.21 milligrams
Iron: 0.71 milligrams
Magnesium: 28.57 milligrams
Vitamin A: 278.57 micrograms
Vitamin B1: 0.036 milligrams
Vitamin B2: 0.39 milligrams
Vitamin B3: 0 milligram
Vitamin B6: 0.071 milligrams
Vitamin C: 0 milligrams
Vitamin E: 0.357 micrograms
Folate (folic acid): 17.86 micrograms

(A low carb food that will still add on the pounds to your body – Beeble)

Why is salt added?

During the making of Cheddar, the curds are cut into blocks while still soft and only just beginning to set. These blocks are regularly cut and turned so that the moisture drains out. The blocks are then cut up again or ‘milled’. This breaks up the curd again and it is at this point that the cheese is salted, the milling also ensuring that the salt is distributed evenly through the curd. Apart from seasoning the cheese, the salt also has the effect of reducing and then stopping the further production of lactic acid, which is what gives Cheddar its characteristic taste – so salt helps to control the flavour and also it is important as a preservative. Taste is also affected by the age of Cheddar: the older the cheese, the stronger the taste. The recommended daily limit for salt is 0.2 oz or 6 grammes, so bear that in mind when you are eating cheddar cheese. Check the label, for example, the Cheddar cheese I have in my fridge has 0.50 grammes of salt per 30 gramme serving.

A high fat cheese, but plenty of good things too

You will know if you have read the introductory post on cheeses that Cheddar, a hard cheese, is one of the cheeses that is high in fat so you should limit your weekly intake to just 4 oz (120 grammes). But don’t forget its benefits: calcium – strong bones and teeth, protein – for growth and repair, iron – for production of red blood cells, zinc – for the immune system and potassium which helps to protect the body against strokes and high blood pressure (obviously trying to combat all the fat in the cheese – Beeble).

What’s special about Cheddar?

Cheddar is one of the cheeses that has been demonstrated to help reduce tooth decay and it also contains little or no lactose for those who are lactose intolerant and cannot drink milk – so they can get those important nutrients from Cheddar cheese instead.

Summary

With the high salt levels and saturated fats you must have your cheese in moderation as is the case with most foods. The nutritional values we have given you are from an average Cheddar. You may consider swapping your standard Cheddar for a low sodium and low fat alternative which are readily available from your local store. These alternatives reduce the harmful qualities whilst still giving you a lot of the benefits. However in my opinion they also sacrifice the most important part of cheese and that is the taste. I would always rather have my cheese in moderation than sacrifice that great taste.

Be Choosy with your Cheeses!

Usman Iftikhar — Tue, 17 Feb 2009 21:30:04 +0000

Nothing could be nicer than a snack of fresh bread and cheese, perhaps a chunk of Cheddar or a delicious piece of Camembert or Stilton and some fruit to go with it – a perfect combination. It is also extremely nutritious providing, among other good things: vitamin A for eyesight, vitamin B12 for red blood cells, calcium for strong bones, protein for growth and repair and magnesium for muscle function.

However, if you are watching your weight and cholesterol levels or you just want to eat healthily, then you will have to be careful not to have too much of some cheeses with a high fat and salt content.

So What is the Fat Content of Cheese?

Cheeses vary in their fat content and here is some information from a guide produced by the British Cardiac Patients Association that divides cheeses into categories according to their fat content:

Low Fat Cheeses – can be eaten freely

These include: Cottage Cheese, Quark, reduced fat Cottage Cheese and reduced fat Edam and Ricotta.

Medium Fat Cheeses – eat up to 6 oz (180g) a week

These include: Brie, Camembert, Cheese Spread, Danish Blue, Edam, Emmenthal, Feta, Goats’ Milk Soft Cheese, Medium Fat Soft Cheese, Mozzarella, Processed Cheese, reduced fat Cheddar and Cheshire Cheese, Smoked Processed Cheese and Soya cheese.

High Fat Cheeses – eat up to 4 oz (120g) a week

These include: Caerphilly, Wensleydale, Cheddar, Cheshire, Cream Cheese, Derby, Double Gloucester, Full Fat Soft Cheese, Gouda, Gruyere, Lancashire, Leicester, Lymeswold, Mascapone, Parmesan, Red Windsor, Roquefort, Stilton and Vegetarian Cheese.

…And don’t tell me, your favourite cheeses, like mine, are all in the High Fat section! Never mind, it’s not that we can’t eat them at all, is it? We shall just have to eat less of the high fat cheeses and more of the low fat ones.

And What is the Salt Content of Cheese?

Salt is an important part of the cheese making process and also helps to preserve its freshness. However we need to make sure we don’t have too much salt in our diets – the recommended daily amount for adults is 6 grammes (0.2 oz), for children between 4 – 6 years no more than 3 grammes (0.1 oz) and older children no more than 4.6 grammes (0.16 oz).

Salt or Sodium?

The salt content on the labelling of some cheeses is sometimes referred to as sodium and is shown as the sodium content in grammes or milligrams per 100 grammes of cheese. A sodium content of one gramme per 100 grammes of cheese (1%) would be equivalent to a salt content of 2.5% (to convert sodium to salt, multiply by 2.5).

So What is the Salt Content of Cheeses?

Your best guidance is of course to check the labels. But the following will give you a rough idea of the salt content in some cheeses:

Cheeses high in salt: Danish Blue, Processed Slices of Cheese, Feta, Roquefort, Gouda and Edam

Cheeses quite high in salt: Cheddar, Parmesan, Stilton, Red Leicester, Brie, Double Gloucester, Cheshire/Wensleydale/Lancashire.

Cheeses low in salt: Cottage Cheese, fromage frais and Philadelphia Cheese Spread.

Enjoy!

Do continue to enjoy your different cheeses, but just be aware that some contain more fat and salt than others, so eat those in moderation.

Eating Mindfully – Improve Your Relationship with Food

Usman Iftikhar — Tue, 17 Feb 2009 21:22:51 +0000

Have you ever watched wine experts in a restaurant taking time to sample the wine they are offered by the waiter? They take their time, breathing in the aroma of the wine, tasting it slowly and deliberately, concentrating on the wine and nothing else. Well, according to Dr Susan Albers of the Cleveland Clinic Women’s Health Centre and a specialist in relationship and weight problems, we should be doing something similar with our food.

Bad eating habits

We come home from work hungry and grab a packet of biscuits and munch through most of them as we check our emails, then it’s a rushed meal in front of the TV. We all know that’s not healthy but it’s a habit we’ve got into and when we’re bored or a bit depressed the problem gets worse.

So what is ‘Mindful Eating’?

Mindful eating means being conscious about why you are eating: are you hungry, bored, tired or depressed? We need to look at our behaviour and our attitude to food. Often our addiction to comfort food such as chocolate needs to be looked at more closely if we want to improve our health. . Dr Albers says: “The problem is that people often think about eating the next piece of candy before they’ve even finished enjoying the one they have, then they feel unsatisfied and go for more.”

Instead of rushing and eating the chocolate or candy as quickly as possible she recommends slowing down and enjoying it in stages:

Sit comfortably and be aware of all your senses and what emotions are involved.
Notice the sound of the paper as you unwrap it and the weight of it in your hand.
Be aware of its shape, colour, the smell of the chocolate and your thoughts and emotions during this whole process.
Place the chocolate in your mouth and notice the texture, flavour and richness of taste

Just like enjoying fine wine

In other words, behaving just like the wine expert I mentioned at the start. The belief is that when people are more ‘mindful’ or, in other words, more aware and thoughtful about what they are eating then they are less likely to over-indulge. I also think she has a good point about monitoring your feelings while you are eating as it could reveal a lot about your state of mind and how food may be not just a hunger thing but part of a deeper emotional problem.

According to Dr Albers: “A mindful eater is nonjudgmental, compassionate and above all aware of the taste, texture and process of eating. Being mindful means knowing exactly how your body feels at all times. You are so closely in touch with what is going on inside that you know the exact moment you are satisfied rather than stuffed or starving by learning the why, what, when and how you eat.”

If you want to snack try and have healthy snacks in the house and avoid buying biscuits and chocolate on a regular basis: keep them for occasional treats. By eating sensibly throughout the day you will be less tempted to snack. Remember: be mindful not only of the food you eat but of the effect it has on your health.