In Rwanda, cheese is common in various food outlets, including supermarkets, and prices vary depending on the type and quantity. According to nutritionists, although a lot has been said concerning cheese and its effect on health, studies say that consuming it in moderation, just like any other food, comes with some health benefits. For instance, cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 per cent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2. Cheese is also what is referred to as a whole food, and whole foods are generally good for health as long as one doesn’t consume it in large amounts. Joseph Uwiragiye, the head of the nutrition department at University Teaching Hospital of Kigali (CHUK), says this dairy product, especially made from the milk of 100 per cent grass fed animals, is highly nutritious. According to several studies, cheese and dairy products in general could work to protect one’s teeth from cavities. Uwiragiye says balanced nutrition can help one avoid the development of osteoporosis, and that all one needs to do is to ensure they receive adequate amounts of protein, calcium, and vitamin D. “Dairy products, particularly cheese fortified with vitamin D, can be a great way to consume the correct balance of vitamins and minerals. Also, increasing your calcium and protein intake with cheese can keep your bones strong, and help prevent osteoporosis,” he says. The World Health Organization (WHO) recommends a minimum daily intake of 400 to 500 mg of calcium per day for people over 50 and at risk for fractures. Cheese is also responsible for the formation, regulation, repair, and protection of the body, protein is a necessity in our diets, giving you a strong immune system, healthy hair, and proper fluid balance in your body. Without proper protein intake, nutritionists caution that one is at risk for fluid retention and shrinkage of muscular tissue. What you should watch out for Rene Tabaro, a dietician and nutritionist, says it’s ideal to understand that some people are sensitive to cheese. He says it also contains lactose, a sugar that can’t be digested by lactose intolerant people because their bodies lack the enzyme that breaks it down. In such cases, the nutritionist says too much lactose can lead to digestive problems, including gas and bloating. Tabaro mentions that some cheeses are very low in lactose and that people with lactose intolerance may be able to tolerate them. He says cheese is also a calorie-dense food, and that depending on the variety of cheese one eats, one should keep in mind that they are getting about 100 calories per ounce. “It’s also usually loaded with sodium, which makes it easy to overeat and can be an issue for people with high blood pressure,” he cautions. Cheese is also high in fat, and some experts, though not all, still advise limiting your intake of saturated fat. Finally, cheese contains no fibre, and excessive intake of pasteurised dairy may cause constipation. To avoid the above, nutritionists advise to go for lower-sodium varieties of one’s favourite type of cheese.
