Cheese Consumption and Body Mass Index
Cheese consumption is associated with lower body mass index (BMI) and may have beneficial effects on weight management despite its high fat content. 1
Evidence on Cheese and Body Weight
The relationship between cheese consumption and body weight shows several interesting patterns:
- Cheese consumption is associated with less weight gain or even relative weight loss when it replaces refined carbohydrates in the diet 1
- Higher cheese consumption was linked to lower BMI at 5-year follow-up in the Caerphilly Prospective Cohort Study 2
- In a Basque population study, participants with higher consumption of fresh and processed cheese demonstrated lower prevalence of excess weight compared to those with lower consumption 3
Gender Differences in Cheese Consumption Effects
Interestingly, the effects of cheese consumption on body composition may differ by gender:
- In women, more frequent cheese consumption is associated with higher HDL-C and lower LDL-C levels 4
- In men, more frequent cheese consumption has been associated with higher BMI and waist circumference in some studies 4
- These differences may be related to the types of cheese consumed by each gender or other dietary patterns accompanying cheese consumption
Mechanisms Behind Cheese's Effects on BMI
Several potential mechanisms may explain why cheese doesn't promote weight gain despite its high fat content:
- Dairy fat itself may promote cardiometabolic health through specific dairy fatty acids (branched-chain fatty acids, medium chain saturated fats) 1
- Fermentation of cheese produces vitamin K2 and other bioactive compounds that may influence metabolism 1
- Cheese consumption may influence the gut microbiome through probiotics and fermentation products 1
- Calcium in cheese may reduce fat absorption and increase fat excretion 1
Cheese Consumption in Context of Overall Diet
The impact of cheese on BMI depends on how it fits into the overall dietary pattern:
- When cheese replaces refined carbohydrates, it's associated with less weight gain or even weight loss 1
- Cheese intake appears to blunt the negative metabolic effects of soft drink consumption 5
- Regular-fat cheese does not negatively impact LDL cholesterol or metabolic syndrome risk factors compared to reduced-fat cheese 6
Clinical Implications
When considering cheese consumption for weight management:
- Focus on cheese quality and consumption context rather than simply reducing cheese intake
- Regular-fat cheese does not appear to have the negative metabolic effects that might be expected based on its saturated fat content 1, 6
- Cheese can be part of a healthy diet that supports weight management when consumed in place of refined carbohydrates 1
- Current dietary guidelines that emphasize low-fat dairy based on theoretical influences on obesity are not supported by empirical evidence 1
The evidence suggests that cheese consumption can be part of a healthy dietary pattern that supports weight management, despite its high fat content. The relationship between cheese and BMI appears to be neutral or even beneficial, particularly when cheese replaces refined carbohydrates in the diet.