It finishes a meal in style, accompanies a glass of wine, a salad or an aperitif board. We must admit that it is difficult to do without cheese on the plate. But is it reasonable to consume it with every meal? We take into account.
Emmental, goat cheese, mozzarella, reblochon. Hard or soft doughs. Cow’s, sheep’s or goat’s milk. With more than 1,200 varieties of cheese in France, you can enjoy them all year round and several times a day. Each French person consumes an average of 12.7 kg per year, according to the French dairy industry. But should we limit ourselves for the good of our body and especially the digestive system? And if so, what is the right dose not to exceed?
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A source of protein and bacteria
Let’s relax first, cheese cannot be demonized, it remains a good element to include on your plate, experts assure. And for good reason, it is a good source of protein, which is necessary for energy production, and can, for example, fit perfectly into a vegetarian diet, explains nutritionist Alexandra Rethion (1). It also contains vitamins (B2, B9, B12) and essential minerals (calcium, zinc, potassium, phosphorus) that protect our cells and help fight fatigue and stress.
Another advantage of cheese. the microorganisms that live there, inside and on the skin. “Cheese, such as Gruyère, Camembert or Roquefort, are an excellent source of probiotic bacteria, which are necessary for the proper functioning of our microbiota (also called gut flora),” emphasizes professional physician and nutritionist Claire Kalchman (2). As a reminder, by nurturing this flora and providing it with a variety of microorganisms, we protect our immune defenses and allow our bodies to defend against many inflammatory diseases.
Beware of excess fat and salt
But is it a good idea to enjoy it with every meal? Opinions are divided, because over-consumed cheese also presents certain disadvantages. “Their fat content, particularly saturated fatty acids, is high in calories and, if abused, can affect both weight and heart health,” warns dietitian, nutritionist Alexandra Rethion. Among the fattest cheeses, Dr. Claire Kalchman mentions brie, cheddar and the famous burrata.
Before happily biting a piece of cheese, you should not ignore its salt content. “Excessive salt is not recommended, because it stimulates hypertension,” explains the dietitian nutritionist. Thus, healthy people, like those suffering from pathology, should limit this intake in all their daily meals and respect the recommendations of the WHO (less than 5 g per day).
If you suffer from high blood pressure or want to watch your weight and cholesterol, it is better to limit yourself to one slice of cheese a day.
Alexandra Retion, dietitian, nutritionist
Maximum twice a day
For a dietitian, if we consider these undesirable effects and exercise moderation, it is quite possible to consume cheese twice a day, keeping to the minimum portion of 30 g per hard cheese and 50 g per fresh cheese. “We prefer to eat them in the morning and afternoon to get more energy for the rest of the day,” advises Claire Kalchman. “And if you suffer from hypertension and want to pay attention to your weight and cholesterol, then as a preventive measure it is better to limit yourself to one piece of cheese a day,” suggests dietitian Alexandra Rethio.
Whether you eat it twice a day or very occasionally, both experts agree on one thing: cheese should be included in a balanced and varied diet rich in protein, starchy foods and vegetables. “A large serving of vegetables always provides a significant amount of fiber, which will help reduce the overall glycemic index of food,” says the nutritionist. Following this principle, you can then accompany your piece of Camembert with a green salad, mix goat cheese with roasted pumpkin or even a comforting raclette with steamed broccoli.
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Contraindications and alternatives
As nutritionist Alexandra Rethion reminds us, if we eat different types of cheese during lunch, we will avoid the accumulation of other dairy products (for example, instead of yogurt for dessert, we can choose fruit) and other rich foods. fat like butter on a piece of bread.
It is also worth noting that people who are intolerant to lactose, this sugar found in cow’s milk and dairy products such as cheese, present different symptoms: bloating, abdominal pain or even discomfort, diarrhea. If you’re concerned, and only if you are, Dr. Claire Kalchman suggests turning to foods made from sheep’s or goat’s milk (log, brick, fresh cheese, dung), which are lower in lactose and therefore better tolerated. :
(1) Alexandra Rethio, is the author My low GI bowlto be published on January 10, 2024 by Editions Leduc, 224 pages, €20.90.
(2) Claire Kalchman is an author Claire with matcha in my kitchen. 70 gourmet and stunning recipes, whatever your timepublished by Eyrolles, 184 pages, €18.90
Source: Le Figaro
