Cheese and Your Health: The Impact of Fermentation, Type, and Production Method

Nutrition

Apr 13

Written By Tateki Matsuda

Summary & Key Takeaways

Cheese can be healthy in moderation from high-quality, natural ingredients—a good source of calcium, phosphorus, and vitamin B12.
Fermentation makes dairy easier to digest (lactic acid breaks down lactose) and adds probiotics.
Grass-fed, grass-finished cheese is higher in omega-3s, CLA, and vitamins A and E—and better for the environment.
Hard cheese (~0.5g carbs/oz) has fewer carbs than soft cheese (~1g/oz), but both contain lactose.

Cheese and Your Health

Cheese can be a healthy part of a balanced, varied diet when eaten in moderation and made from high-quality, natural ingredients. Whether you prefer hard or soft cheese, or grass-fed, grass-finished cheese, the benefits of cheese and fermented dairy are real.

Cheese is a staple in many cultures and has been enjoyed for thousands of years—delicious, versatile, and a good source of calcium, phosphorus, and vitamin B12. But not all cheese is equal. How healthy it is depends on the type, the production method, and your own dietary needs and preferences.

In this article, we'll look at why fermentation matters for cheese and the benefits of grass-fed, grass-finished cheese. We'll compare hard and soft cheese—texture, flavor, production, and health benefits—and cover the role of carbohydrates in cheese, especially for people with lactose intolerance.

The process of fermentation in cheese production

Fermentation is essential to cheese production and has preserved dairy and enhanced flavor for thousands of years. Microorganisms like bacteria and yeast break down sugars and starches to produce lactic acid, alcohol, and other compounds. Fermented dairy, cheese included, is easier to digest than non-fermented dairy: the bacteria produce lactic acid, which breaks down lactose and makes it more accessible for people with lactose intolerance. Fermented dairy also contains probiotics—beneficial bacteria that improve gut health and support immunity—and it's rich in calcium, phosphorus, and vitamin B12, all essential for healthy bones and muscles. The probiotics even help absorb those nutrients, making them more available to the body.

The health benefits of grass-fed, grass-finished cheese

Grass-fed, grass-finished cheese pairs the benefits of fermentation with a grass-based diet. Cows fed grass and other forage produce milk higher in nutrients and healthy fatty acids than grain-fed cows. That means more omega-3 fatty acids (important for heart health) and more conjugated linoleic acid (CLA), which research links to anti-cancer properties. Grass-fed milk is also higher in vitamins A and E and antioxidants, which protect against oxidative stress and cellular damage. And grass-fed, grass-finished cheese is lower in saturated and trans fat, and higher in healthy monounsaturated and polyunsaturated fats, than cheese from grain-fed cows.

It's also better for the environment. Cows on grass and forage produce fewer greenhouse gas emissions than grain-fed cows, and grazing on pasture helps protect the land and biodiversity.

Hard and soft cheese

Hard and soft cheese differ in texture, flavor, and production. Hard cheese is firm and dense—aged longer, with more moisture removed from the curd—and often tangy and salty with a sharp, nutty, or earthy taste. Examples: cheddar, parmesan, manchego. Soft cheese is creamy and spreadable—aged for a shorter time, with more moisture in the curd—and usually milder, with a sweet, tangy, or earthy taste. Examples: brie, camembert, ricotta. Production differs too: hard cheese is typically made from whole or skim milk that's thickened, then the curd is cut, drained, molded, and aged for months to years, losing moisture and becoming firmer. Soft cheese is made from whole milk (or whole milk and cream), thickened, with the curd drained but not cut, then aged for a few days to a few weeks, keeping more moisture and staying creamier.

Carbohydrates in cheese

Both contain carbohydrates, but hard cheese typically has fewer than soft cheese. Amounts vary by type and serving, but on average a 1-ounce serving of hard cheese has about 0.5 grams of carbohydrates, while a 1-ounce serving of soft cheese has about 1 gram. Cheese is also a source of lactose, a carbohydrate that's hard for some people to digest—people with lactose intolerance may have digestive symptoms even with low-carb cheese.

Cheese is a versatile food enjoyed for centuries and a good source of essential nutrients like calcium, phosphorus, and vitamin B12. Fermentation is a key production process with real benefits, including improved gut health and stronger immunity. Grass-fed, grass-finished cheese combines fermentation with a grass-based diet for a healthier, more sustainable option. Hard and soft cheese differ in texture, flavor, and production, but both contain carbohydrates and lactose. In the end, how healthy cheese is depends on the type, the production method, and your own needs—so choose cheese made from high-quality, natural ingredients and enjoy it in moderation as part of a balanced, varied diet. The next time you enjoy a good cheese dish, you can enjoy the benefits too.

References:

Vilsbøll T, Bain SC, Leiter LA, Lingvay I, Matthews D, Simó R, Helmark IC, Wijayasinghe N, Larsen M. Semaglutide, reduction in glycated haemoglobin and the risk of diabetic retinopathy. Diabetes Obes Metab. 2018 Apr;20(4):889-897. doi: 10.1111/dom.13172. Epub 2018 Jan 8. PMID: 29178519; PMCID: PMC5888154.
Savaiano DA. Lactose digestion from yogurt: mechanism and relevance. Am J Clin Nutr. 2014 May;99(5 Suppl):1251S-5S. doi: 10.3945/ajcn.113.073023. Epub 2014 Apr 2. PMID: 24695892.
Nilsen R, Pripp AH, Høstmark AT, Haug A, Skeie S. Effect of a cheese rich in angiotensin-converting enzyme-inhibiting peptides (Gamalost(®)) and a Gouda-type cheese on blood pressure: results of a randomised trial. Food Nutr Res. 2016 Aug 4;60:32017. doi: 10.3402/fnr.v60.32017. PMID: 27495734; PMCID: PMC4976624.
Jun HI, Song GS, Yang EI, Youn Y, Kim YS. Antioxidant activities and phenolic compounds of pigmented rice bran extracts. J Food Sci. 2012 Jul;77(7):C759-64. doi: 10.1111/j.1750-3841.2012.02763.x. Epub 2012 Jun 18. PMID: 22708681.

FAQ

Is cheese healthy?

In moderation and from high-quality, natural ingredients, yes—it's a good source of calcium, phosphorus, and vitamin B12, and fermentation adds probiotics and better digestibility.

Why choose grass-fed, grass-finished cheese?

It's higher in omega-3s, CLA, and vitamins A and E, lower in saturated and trans fat, and more environmentally sustainable than cheese from grain-fed cows.

Hard vs. soft cheese—what's the carb difference?

About 0.5 grams of carbohydrates per ounce for hard cheese versus about 1 gram for soft cheese; both still contain lactose.

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