Is Cheese Healthy? The Surprising Health Benefits of Cheese

Cheese is one of my favorite foods to talk about.

Partly because I absolutely love cheese 😂

But also because cheese pokes a pretty big hole in one of the most repeated nutrition narratives of the last several decades:

Saturated fat = bad.
Polyunsaturated fat = heart healthy.

Cheese is naturally high in saturated fat and low in PUFAs.

So if eating saturated fat-rich foods inherently increased our risk of cardiovascular disease like they say, you'd expect cheese to be a pretty obvious problem.

Except that's not what we consistently see when we actually study people eating dairy and cheese.

• - Researchers looking at a large cohort of adults in France found that full-fat dairy consumption was not associated with an increased risk of cardiovascular disease or stroke. (ref) In fact, cheese and yogurt were associated with a lower risk of stroke.

• - A 2023 review of randomized controlled trials (ref) involving more than 1,400 participants similarly found that consuming more dairy, including full-fat dairy, did not adversely affect blood pressure or blood lipids (markers of cardiometabolic health).

• - Then there's the massive PURE study (ref). Researchers analyzed data from nearly 148,000 people across 21 countries and found that a healthy dietary pattern that included whole-fat dairy was associated with lower cardiovascular disease and mortality around the world.

Research consistently shows that dairy consumption generally appears to be neutral or even modestly protective when it comes to cardiovascular disease, despite dairy fat being rich in saturated fatty acids. (ref)

That's a pretty inconvenient little detail for the "saturated fat = heart disease" narrative.

And it's one of the reasons researchers are increasingly interested in something called the "dairy matrix."

Basically, a block of cheese is a whole lot more complicated than the grams of saturated fat listed on its nutrition label. 

Once we move beyond the saturated-fat debate, there are some pretty fascinating things hiding inside a block of cheese.

So I want to talk about why cheese is actually pretty freaking amazing. 🧀

some cheese history

Humans have been making and eating cheese for more than 7,000 years. (ref, ref)

And cheese wasn't just something our ancestors ate because it tasted good (although I'm sure that certainly helped!!)

Turning fresh milk into cheese gave humans a way to transform a highly nutritious but perishable food into something that could be stored, transported and eaten long after the milk itself would have spoiled.

Historians document that milk and fermented dairy foods like cheese provided a nutrient-dense, calorie-rich food that could be stored and transported, helping early explorers travel farther, communities expand, and new farming populations develop across different regions. (ref)

In other words, humans figured out that cheese was pretty darn useful thousands of years before we knew what a fatty acid, probiotic or vitamin K2 was.

And now we have the science to understand WHY this traditional food has so much to offer.

So full-fat dairy foods like cheese, butter, cream and whole milk contain C15:0, with higher-fat dairy products generally providing more because C15:0 is found in the milk fat portion since it is a fatty acid.

And here's where HOW the animal is raised comes into play again.

Because the cow's diet can influence how much C15:0 ultimately ends up in her milk. C15:0 is produced in part through microbial fermentation in the rumen, the massive fermentation chamber inside a cow's digestive system. The microbes living there transform components of the animal's diet and produce fatty acids that can ultimately become incorporated into milk fat.

And research shows that feeding and grazing practices can influence these odd-chain fatty acids, with grass- and forage-based diets associated in some studies with higher C15:0 levels than more grain-intensive feeding systems. (ref)

That's one of the reasons the dairy from a cow grazing pasture isn't necessarily nutritionally identical to the fat from a cow eating a grain-heavy diet.

The takeaway: cheese from truly grass-fed, regenerative cows/goats/sheep is one of the best food sources of this fascinating, potentially essential saturated fat.

2. Raw cheese is a great probiotic

When most people think about probiotics, they probably think of yogurt, kefir or a $75 bottle of probiotic pills.

But cheese is a fermented food, too!

And what's the goal of eating fermented food?

Populating your gut with beneficial bacteria.

Which is exactly what the research shows cheese can do!

The beneficial bacteria found in raw dairy products have been shown to transfer to the human gut microbiome (ref), where they can interact with the existing microbial community and potentially support digestive health and microbiome balance.

That microbial diversity is just one of the reasons why I prefer raw cheese, since pasteurization destroys many of the naturally occurring bacteria found in raw milk (ref), and thus raw cheese. While a limited number of beneficial cultures can be added back during cheesemaking, raw cheese retains a much more complex community of naturally occurring microorganisms from the milk itself.

Cheese consumption has also been associated with increased levels of short-chain fatty acids (SCFAs) in the gut, possibly induced by stimulation of beneficial gut microbiota. (ref) SCFAs are an important fuel source for the cells lining your colon, helping maintain proper structure and function of your gut lining. The more energy these cells have, the better they function!

This is why I like to call raw cheese Mother Nature's probiotic. 🧀

Unlike some probiotic pills, raw cheese delivers a broader spectrum of bacteria, thanks to natural fermentation and microbial interactions. The bacteria in cheese are also better protected from stomach acid, allowing them to survive the digestive process and reach your gut in greater numbers. (ref, ref)

So, cheese is not just a source of protein, fat and calcium. It's a fermented food that can also deliver living microorganisms and compounds that interact with and potentially improve our gut microbiome. (Why I think high-quality, traditionally fermented cheese deserves a place in the conversation about gut health!!)

3. Raw cheese contains a pretty powerful protein called lactoferrin

Lactoferrin is an iron-binding protein naturally present in raw milk with antimicrobial, immune-regulating and anti-inflammatory properties.

Scientists often call it a 'miracle molecule' because of its wide range of biological activities and roles in human health. (ref)

One of its coolest features is right there in the name:

Lacto-FERRIN. It binds iron.

Iron is essential for us up to a certain point, but it's also essential for many microorganisms.

By binding excess iron, lactoferrin can make the surrounding environment less favorable for the growth of certain bacteria. It's been shown to inhibit the growth of pathogenic bacteria like E. coli, Salmonella, Listeria, and Staphylococcus aureus (ref) helping maintain a natural microbial balance in the body.

I need to write an entire article on lactoferrin, since it honestly supports our health in so many ways. But here are a few other neat benefits! 

• > Lowers inflammation since it blocks pro-inflammatory cytokines (molecules that promote inflammation) and boosts anti-inflammatory ones. (ref)
• > Supports gut health by promoting the growth of good bacteria and keeping pathogenic bacteria in check. It also helps maintain the integrity of your gut lining (ref) and binds to endotoxins before they can leak into your bloodstream and lymph system. (ref)
• > Plays a crucial role in bone remodeling by regulating various cells involved in bone formation and breakdown. Some studies have even shown that lactoferrin supplementation can promote bone fracture repair and potentially reverse osteoporosis in animal models. (ref)
• > Improve cognitive function since it helps keep the gut-brain axis 'clean' which is crucial for good brain health. (ref)
• > There are also some studies documenting metabolic improvements, where lactoferrin has shown some promising anti-cancer activity (ref), and can help improve conditions like obesity, diabetes, and cardiovascular diseases.(ref)

But an important point here is that lactoferrin is heat-sensitive. Some studies show that pasteurization can destroy 50-90% of it (ref, ref, ref), depending on the temperature and duration of milk processing. Meaning, raw cheese will provide higher levels of this 'miracle molecule'. 

4. Grass-fed dairy contains health-promoting compounds that actually started in PLANTS: phytonutrients 

Phytochemicals are naturally occurring compounds found in plants, including fruits and vegetables, that have been studied for a wide range of potential health benefits, including anti-inflammatory and anti-carcinogenic effects, immune support, and beneficial effects on the gut microbiome. (ref)

But here's the awesome nerdy part.

Cows eat plants.

Some of the phytonutrients from those plants make their way into the milk.

So the more diverse the pasture, the more diverse the phytonutrients the cow is exposed to.

And the more phytonutrients you consume when you eat dairy!

So cows, goats and sheep don't make phytonutrients. They get them from their diet. 

As a result, the phytonutrient content varies significantly based on grazing practices. Animals grazing on diverse pastures accumulate both higher amounts and a wider variety of phytochemicals in their meat compared to those on monoculture pastures or grain-based diets.(ref) This highlights the importance of not just grass-feeding, but ensuring cattle have access to diverse, nutrient-rich pastures through rotational grazing.

Yet another reason why HOW an animal is raised matters.

5. Cheese is basically a little nutrient brick 

And finally, sometimes we don't need a newly discovered molecule to appreciate cheese.

Because even its basic nutrition is pretty remarkable: B vitamins, minerals & fat soluble vitamins.

It's a complete, bioavailable protein, meaning it contains all essential amino acids.

Cheese is one of the best dietary sources of calcium, which is important since calcium deficiency is a big problem worldwide, leading to bone problems and increased levels of calcification of soft tissues. (ref) Eating enough dietary calcium isn't just about preventing problems. It's also about promoting good dental health. Regular cheese consumption can aid in the remineralization process of your teeth, making them more resistant to decay and erosion.(ref) It can even reduce your chances of developing cavities. (ref)

It also contains healthy fats. As we have discussed C15:0. Studies have shown that higher levels of these odd-chain fatty acids are associated with a decreased risk of cardiovascular diseases. People with higher levels of C15:0 and C17:0 in their blood have been found to have a lower risk of heart attacks and coronary heart disease. (ref, ref) But it also contains another beneficial saturated fat: stearic acid, which can improve mitochondrial health (ref), reduce estrogen overload and hormonal imbalance (ref), amongst numerous other health benefits.

Cheese that is aged is one of the best sources of Vitamin K2. I like to think of K2 as a 'traffic cop' for calcium in your body. It helps makes sure calcium goes to where it's supposed to (like your bones and teeth) and doesn't end up where it shouldn't be (arteries and kidneys). K2 not only supports bone health, but it can also reduce arterial stiffness and lower your risk of cardiovascular disease. (ref) In fact, one study followed nearly 5,000 people from 1990 to 2000. They found that people who had the highest intakes of vitamin K2 had the lowest risk of arterial calcification and were the least likely to suffer or die from a heart attack.

And the last nutrient highlight in cheese that is often overlooked is tyrosine, which is a precursor for neurotransmitters like dopamine, norepinephrine, and epinephrine. These neurotransmitters are like the chemical messengers in your brain, regulating mood, supporting stress response, and boosting cognitive function. These neurotransmitters are also critical for the body’s stress response and energy metabolism.

More cheese, please. 🧀

And now you probably understand why I get so excited about the cheese we carry at Nourish. 😂

I'm incredibly passionate about sourcing raw, A2, pasture-raised cheeses because HOW cheese is made and how the animals are raised can actually influence the nutrition and health benefits you get from that cheese.

What the animal eats matters. How she's raised matters. Whether she's grazing diverse pasture matters. How the milk is processed matters. And even how the cheese is traditionally fermented and aged matters.

That's why we seek out cheesemakers who are doing things differently, working with high-quality regenerative milk from pasture-raised animals and using traditional cheesemaking practices with animal rennet that preserve as much of the goodness in that raw milk as possible.

Because to me, sourcing great cheese isn't just about finding cheese that tastes amazing (although that's obviously very important 😂). It's about finding cheese made in a way that honors what makes this traditional food so incredible in the first place.

Important Note

More cheese, please does NOT mean you need to eat unlimited amounts of cheese.

Cheese is a nutrient-dense food, but it's also calorie-dense. That doesn't make it "bad" (I really dislike labeling foods that way!), it just means portion size is something to be conscious of, especially if you're trying to maintain or lose weight.

I track my food intake, and I personally eat around 2–4 oz of cheese most days, since dairy fats + eggs make up the majority of the fat in my diet. You don't need to eat a block of cheese every day to benefit from including high-quality cheese in your diet. 

Concluding Thoughts

So let's end where we started.

A block of cheese isn't just "saturated fat."

It's an incredibly complex whole food made up of proteins, fatty acids, vitamins, minerals, beneficial microbes, fermentation compounds and other bioactive compounds that all interact with one another in ways that can influence our health.

Humans have been making and eating cheese for thousands of years, long before we knew what C15:0, vitamin K2, short-chain fatty acids or the gut microbiome even were.

Maybe our ancestors were onto something. 🧀

>> Refill your cheese drawer with Raw A2 100% Grass-Fed Cheese