“I could never give up cheese.” It’s a phrase we’ve all heard and most of us have said, but what exactly is this grip that cheese has on us?! Here, we examine some of the physical and neurological impacts of eating this ultra-processed food and reveal how we can beat the lure of cheese for good.
The Triple Threat of Cheese
There are three elements to cheese that keep us coming back for more, despite our best intentions. First is the high saturated fat content, which appears to act on the gut, and triggers a deep desire for us to consume more of the same.
As if this isn’t enough, most cheese has a high salt content, and that makes it incredibly moreish. The average salt content in British hard cheeses is close to two grams per 100g or one third of the recommended upper daily limit. One single slice of American cheese contains 21 percent of the upper daily sodium limit.
The third problematic element of cheese is casein, which our bodies break down into casomorphins—a kind of opioid.
What Cheese Does to Our Brains and Bodies
Our brain’s reward center releases a little hit of dopamine whenever we eat fatty and salty foods like cheese. This positive feedback was essential for survival when humans all lived in hot climates and getting both the calories and the salt they needed was not easy. In the modern world though, those cravings are more likely to raise our blood pressure and lead to strokes and heart attacks.
And it’s not just saturated fats that we have to contend with. Cheese also contains trans fats, which are inherent in meat and dairy from cows, sheep, and goats and are just as harmful as the trans fats found in processed goods. Trans fats reduce our good cholesterol and raise our bad cholesterol, thereby increasing the risks of heart attacks and strokes.
Perhaps the most surprising ingredient is the casein, which is found in a concentrated form in cheese. This attaches to the same neurotransmitters in the brain that addictive drugs do, and trigger feelings of mild euphoria in the same way. Some researchers say that the evidence suggests cheese is addictive, which could explain why so many people have a hard time quitting it.
o We Need Cheese for Calcium?
No. There are so many great sources of calcium that come without the high fat and high salt —and potentially addictive qualities—of cheese. They include:
- Green leafy vegetables, especially spinach and kale
- Blackberries, rhubarb, and kiwi fruits
- Dried fruits like figs, apricots, and dates
- Beans and pulses, especially chickpeas, and soy, kidney, and aduki beans
- Seeds, especially sesame and chia seeds
- Nuts, especially almonds and Brazil nuts
- In the UK, flour is enriched with calcium (among other nutrients) which makes bread a great source of calcium
- Plant-based milks and yogurts (fortified)
- Dried herbs, such as basil, thyme, dill, and oregano
- Some tofu (look for calcium-set tofu)
- Some veggie burgers and sausages
Is Vegan Cheese Better for Health?
Yes and no. Most of the hard vegan cheeses are also high in saturated fat and salt but none of them contain cholesterol or casomorphins, so they are better for us in those respects. The healthiest cheeses are the softer cheeses that are made from cashew nuts. These are good sources of protein and have lower levels of saturated fats and salt than other cheeses. Also, they taste amazing.
Is Vegan Cheese Better for Animals and the Planet?
Absolutely. To get the milk to make cheese, mother cows are impregnated over and over which keeps their milk flowing. They give birth but they never get to rear their young. Their calves are taken away from them and are either raised for veal or milk, or they are shot. The mothers are also slaughtered when their milk production starts to decline. Vegan cheese does not require milk from cows, so it causes no suffering to these gentle creatures.
Milk from cows is bad for the planet, too. It produces three times as many climate-destroying emissions as soy milk, uses three times as much land and 22 times as much water, and is responsible for ten times the amount of water pollution. One of the best things we can do for the planet is to stop eating dairy products and meat.
Five Tips for Beating Cheese Addiction
Cheese is bad for us, animals, and the planet so isn’t it time we kicked it to the kerb? Try these five tips to help you.
- Willpower is not enough, as anyone who has ever tried a weight loss diet will affirm. But by truly understanding the impacts of our food choices, we can create a shift in our thinking that can help us beat the cravings. We recommend you start here.
- Sample some of the many vegan cheeses that are available as they will help you get the flavor you love without the dark sides. They do not all taste and behave exactly the same as dairy cheese. Some melt beautifully; others are amazing with pasta or on crackers. Test out a few and see which ones work for you.
- Search out some great recipes that have veganized all the cheesy classics you love. Start by downloading our beautiful e-book which contains ten gorgeous dairy-free recipes from around the world.
- Find a supportive community. When everyone around us does the thing we want to stop doing, it makes it so much harder for us to quit. So, if you know any vegans, reach out and ask them for their advice and support. If not, join a supportive online community who will help normalize a dairy-free diet.
- Be kind to yourself. Some people quit cheese as soon as they know the impacts that dairy has on animals and the planet; others take a little more time and gradually taper their consumption as they replace dairy products with their plant-based equivalents. The best option for you is the one that works.
