Cheese Comeback: Nutritionist Debunks Myths, Shares Healthiest Supermarket Picks

As of November 2025, a growing body of research is challenging the long-held notion that cheese is an unhealthy indulgence. According to a leading nutritionist, cheese can actually be a nutritional powerhouse, providing high-quality protein, calcium, phosphorus, and beneficial bacteria that support gut health.

While cheese is relatively high in saturated fat, studies have found that the "dairy matrix" - the combination of nutrients, calcium, and milk fats - can influence how these fats are absorbed and affect cholesterol levels. In fact, some research has even suggested that a high intake of dairy fat may reduce the risk of heart disease.

The article highlights several types of cheese that offer unique health benefits. Cheddar, for example, is an excellent source of calcium, providing about one-third of an adult's daily requirement in a single slice. Soft cheeses like brie are rich in amino acids that can promote better sleep and prevent liver cell damage. And certain aged or traditionally made cheeses, such as blue cheese, contain live bacteria that may support gut health.

However, the nutritionist cautions that portion control is still important, as cheese can be high in calories and salt. Moderation is key, with a recommended serving size of around 30 grams, or a small matchbox-sized piece. By choosing stronger-flavored cheeses and pairing them with nutrient-dense foods, cheese lovers can enjoy the dairy delight while reaping its surprising health benefits.