CHAPTER 3K
CHEESE
Cheese has been made for thousands of years. The origin of cheese is thought to have begun accidentally when nomads and tribespeople carried milk in containers that were made from the stomach of a milk-producing animal: cow, goat, sheep, camel or buffalo. The contact between the milk and the container produced the earliest method of milk storage: cheesemaking. The special active ingredient obtained from the animal stomach is called rennet and this digestive enzyme assists the calf to digest milk from the cow. The human child, up to the age of around seven, also produces a milk digesting enzyme. The majority of traditional and modern methods of cheesemaking are based on the curdling effect produced by the enzyme rennet; some cheese is curdled by the effects of lemon juice; and more recently, a vegetable rennet has been developed. It is less expensive and is greatly increasing in popularity as a large variety of aged cheese and cottage cheese can be produced from this vegetable rennet.
Today, there are over 400 individual types of cheese, each with a different taste, texture and appearance. From Switzerland the famous Swiss cheese has unique characteristics nutritionally as well as visually, with holes in the cheese. From Italy the famous mozzarella; from France, camembert; and from England and the United States, Cheddar cheese. All over the world different types of cheese are produced and available in urban areas from the delicatessen or supermarket.
POSSIBLE BENEFICIAL FACTORS
1. Natural cheese made from raw milk contains the active enzymes lipase, for fat digestion, and lactase for lactose conversion. During the natural cheesemaking process, rennet is added plus ‘natural bacteria’ and these will promote lactose conversion and digestion of the concentrated milk product. Natural cheese may cost more but it provides true value and easier digestion.
2. Cheese is an excellent source of complete protein plus it promotes the protein value of many recipes. The simple ‘peasant’s lunch’ of cheese on bread provides the protein, energy and other nutrients to continue a hard day’s work. As cheese is a good supplier of the common limiting amino acid methionine, it improves the overall protein value (NPU) of many meals. A small amount of cheese, 50g, when combined with kidney beans or rice or a salad sandwich can provide over half the daily protein requirements. However, depending on other foods in the daily diet, over 100g of cheese per day is excessive. Refer to the chart 8 for details on cheese protein in section entitled as How much protein do foods contain?
3. The calcium content of cheese is excellent; a far better choice than milk especially as it is easier to digest. Cheese supplies on average 700mg of calcium per 100g and it easily supplies over half the daily calcium in one serve: cheese and salad sandwich, grated Parmesan on pasta. Up to one-quarter of the weekly calcium supply can be obtained from natural cheese.
4. Cheese is a meal maker and it adds flavour to numerous recipes due to the rich saturated fat content and the individual cheese culture. Grilled cheese is not recommended for good health as it contains ‘free radicals’. Enjoy the natural cheese ‘meal making’ benefits at work or play.
There are two main groups of cheese: soft cheese and hard cheese. There are also two main types of cheese: natural cheese and processed cheese.
Processed cheese is available in numerous varieties and flavours with any number of additives. Check labels for bleaching agents, preservatives and colours. Ideally, avoid processed cheese. The packaging of individual slices in plastic adds to the price and the cheese does go off fairly quickly compared to ‘true’ natural cheese that can last for months and just gets better with age.
Most ‘natural’ supermarket cheese provides the benefits mentioned but may only last a week, refrigerated.
Processed cheese was invented by Mr J. L. Kraft in 1917; since then, it has taken over the diet of many people. All cheese may contain the following problems, if taken in excess. Natural cheese, however, has the long lasting benefits and rich, full flavour.
POSSIBLE DETRIMENTAL FACTORS
1. Cheese is full of fats especially saturated fats and it also contains a fair amount of cholesterol. It is easy to obtain both excess fats and cholesterol from cheese. On average, hard cheese is 30% fat, plus 100mg of cholesterol.
Keep your cheese intake to a bare minimum and enjoy it to the maximum.
2. Cheese is full of salt and it also provides abundant calories, ideal for the energetic youth and sports person, but for the not so active, cheese is best in small serves. The charts show the comparison between the supply of nutrients and the daily allowance (RDI). Cheese will easily supply the daily protein, calcium, sodium and lipids, but it is best to keep cheese intake to approx.one-quarter of total daily calories, as 200g of Cheddar cheese alone, with 66g of total fat, will start to tilt the scales on daily lipids, as 87g is the adult daily RDI.
|
PER 100 GRAMS |
TOTAL FAT |
CHOLESTEROL |
SATURATED |
POLY |
MONO |
|---|---|---|---|---|---|
| CHEDDAR | 33g | 107mg | 22g | 1g | 9.5g |
| EDAM | 27g | 89mg | 18g | .7g | 8.2g |
| FETA | 28g | 89mg | 15g | .6g | 4.6g |
| MOZZARELLA | 21g | 78mg | 13.5g | .8g | 6.7g |
| PARMESAN | 26g | 67mg | 17g | .6g | 7.2g |
| RICOTTA | 13g | 50mg | 8.3g | .4g | 3.7g |
| SWISS | 28g | 92mg | 18g | 1g | 7.5g |
|
AGE GROUP |
LIPIDS (fats &oils) |
SODIUM grams(approx.) |
IRON |
PROTEIN |
CALORIES kcal. |
|---|---|---|---|---|---|
| CHILD 0–6 months | 28g | .14g | 6mg | 13g | 650 |
| CHILD 1–3 years | 38g | .2g | 10mg | 14–16 g | 1300 |
| CHILD 4–6 years | 58g | .2g | 10mg | 24g | 1800 |
| CHILD 7–14 years | 80g | .4g | 10–12 mg | 28–45 g | 2000 |
| *TEENAGERS 15–22 | 80g | .4g | 10–12 mg | 45–58 g | 2500 |
| FEMALES 11–23 | 78g | .5g | 15mg | 44–46 g | 2200 |
| *MEN 23 and over | 87g | .5g | 10mg | 63g | 2900 |
| *WOMEN 23–50 years | 66g | .5g | 15mg | 50g | 2200 |
| *MEN & WOMEN 51 and over | 59g | .4g | 10mg | 50–63 g | 1900– 2300 |
| *CHOLESTEROL MAXIMUM DAILY INTAKE 300mg (ADULT) |
|
PER 100G |
SODIUM |
IRON |
PROTEIN |
CALORIES |
|---|---|---|---|---|
| CHEDDAR | 628mg | .67mg | 25g | 406 |
| EDAM | 978mg | .42mg | 25g | 360 |
| FETA | 1128mg | .64mg | 14g | 267 |
| MOZZARELLA | 378mg | .17mg | 19.6g | 285 |
| PARMESAN | 1620mg | .82mg | 35g | 397 |
| RICOTTA | 84mg | .36mg | 11.3g | 175 |
| SWISS | 264mg | .17mg | 29g | 382 |
Two cheese sandwiches will be approx.200g. So add as much lettuce and other vegies as you can and get a balance without so much cheese.
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
MILK-INFANTS & CHILDREN
Milk is the first natural food. Mother’s milk is the perfect food for development of content, healthy infants. Depending on the duration of breastfeeding and the health of the mother, a child will obtain all the essential nutrients to assist in the early vital stages of growth and development.
As mother’s milk is the best food for babies, special care should be taken by the mother to ensure that she also obtains the best foods: natural foods to promote milk production, such as carrot juice.
There are a few other, very important elements supplied by mother’s milk, such as colostrum and Bacillus bifidus, a natural bacteria that protects the child from other harmful bacteria and also assists digestion of the milk sugar, lactose.
As the child is weaned off mother’s milk, formulas, cow’s milk and other milks are usually given as the next main food. For those children who obtain both a supply of mother’s milk and other milk, the natural bacteria provided by the mother’s milk will assist digestion of the other milk, until such time that no more mother’s milk is available. From that time onwards, the ‘new milk’ will supply its own bacteria. The addition of acidophilus yoghurt will be the best supplier of ‘friendly bacteria’ to help protect and promote the infant’s/child’s digestive system. It will also promote the digestion of milk and the breakdown of lactic acid. The addition of mashed foods, especially carrots, pumpkin and broccoli, will soon provide the child with nutrients not supplied by cow’s milk or goat’s milk.
Within the developing digestive system of children a very important ‘temporary’ digestive enzyme is produced, called rennin. On average, this digestive enzyme will remain within the child’s digestive system until the first full set of permanent teeth commence to develop, usually around the age of seven.
Slowly, from that time onwards, the ability of a child to digest milk depends greatly on their health and their body’s ability to adapt to a new system of milk digestion. The special enzyme rennin is required to convert the caseinogen content of milk into the form of casein. It curdles milk by converting the soluble casein into insoluble casein which combines with calcium to form calcium caseinate, the curd which is digested by the hydrochloric acid and pepsin (pepsinogen) in the stomach. Human ‘mother’s milk’ protein provides 40% casein and 60% whey. Cow’s milk protein provides 80% casein and 20% whey. In comparison to human milk, cow’s milk contains 200% more caseinogen. The function of caseinogen is mainly to assist in the production of the hormone thyroxine, used by the thyroid gland to control the general metabolism, nervous system, glandular system, mental development and growth rate.
Cow’s milk contains twice as much caseinogen and is designed for calves, which have a growth rate four times that of human children. Physical and mental imbalances may occur in some children and teenagers from excessive consumption of cow’s milk, more than 1 litre per day for teenagers, 500ml for children aged 7–12. For most adults, cow’s milk is not recommended as a regular food source. In addition, for babies and children, the thymus gland provides lymphocytes to protect against disease and infection. Up to the age of seven, the thymus gland continues to grow and protect the body, and by the time of puberty, it ceases to function. The thymus gland functions as a ‘junior’ immune system and needs more than milk to maintain its functions. It is the fat content of milk that promotes the rapid growth in babies. Mother’s milk contains 4.5g of fat per 100g, whole cow’s milk contains 3.3g of fat, with both having a similar saturated fat and cholesterol value.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
MILK – LACTOSE INTOLERANCE
Milk is a popular drink among the general public, possibly due to powerful marketing campaigns that state benefits such as protection from osteoporosis; however, there are more factors than meet the eye when evaluating milk, especially for adults. One survey of adults showed that water was the most popular drink, with 215 litres consumed per year, followed by soft drinks 150 litres, coffee 106 litres, beer 94 litres, tea 28 litres, juices 23 litres, wine and spirits 14 litres, and milk 82 litres per year. The total of all these drinks equals approx.2 litres per day and as 2.1 litres of pure water alone is required by the body for proper functioning (kidneys, evaporation, food oxidation, during sleep) in a cold climate, it is clear that insufficient water is obtained, on average, per day, per person.
The daily ‘average’ milk consumption is approx.220ml per day, per adult; the equivalent of the milk added to 5 cups of tea or coffee. This amount of milk is not considered excessive but the kidneys may suffer from a poor supply of ‘pure’ water, as tea, coffee, milk, soft drinks, beer, etc. require filtration by the kidneys.
POSSIBLE DETRIMENTAL FACTORS
Over consumption of cow’s milk may easily occur in teenagers and the elderly due to the advertising campaigns that promote milk. Teenagers may consume over 1 litre of milk per day thinking it is necessary for their growth. Milk often takes the place of other important foods that are necessary for growth. Milk satisfies the appetite quickly and is available at every local store. For the elderly, milk is promoted for prevention of osteoporosis and brittle bones, but other factors are important for strong bones: moderate regular sunlight and exercise, plus the minerals magnesium, phosphorus and zinc, which are undersupplied by milk. Only humans drink milk after the infancy stage; animals survive on other foods.
Lactose intolerance is a very common problem with milk consumption. Lactose is the sugar portion of milk, it is a disaccharide—glucose and galactose. No other food contains lactose. It is the perfect food for infants: mother’s milk contains approx.75g of lactose per litre; cow’s milk supplies 45g per litre.
The enzyme lactase in the small intestine is usually active in children up to the age of approx.5 years and then progressively slows down. Without the enzyme lactase, milk will not be digested properly and the common condition of ‘lactose intolerance’ may develop. One survey showed that 15% of white Americans and 70% of Afro-Americans in the United States had lactose intolerance. Over 80% of all people from Japan, Taiwan, the Philippines, Thailand and many Arab countries are ‘lactose intolerant’ or ‘lactase deficient’. People from Switzerland and Denmark have approx.5% ‘lactose intolerance’.
Undigested lactose ferments in the colon by bacterial action, causing carbon dioxide ‘gas’ and lactic acid, possibly resulting in flatulence, cramps, and diarrhoea. Everybody has a different lactose tolerance. Decide for your own health whether it’s worth all that ‘gas’ to drink milk from a cow.
Teenage acne may result from excess milk protein (casein) as it may overstimulate the thyroid gland, general metabolism and the secretion of hormones. Also milk may contain traces of hormones as residue from the cow’s diet. The fat content of milk after pasteurisation is not beneficial as it does not contain the ‘essential fatty acids’, plus it contains saturated fats which can enter the bloodstream before filtration by the lymphatic system. Another common problem is due to the hormone progesterone contained in milk from pregnant cows. About 80% of all cow’s milk is derived from pregnant cows. Progesterone is broken down into androgens which promote premature sexual development and hormone production. Research has shown teenage acne was reduced remarkably when milk drinking was stopped. The bacteria produced from milk digestion is also a problem. Avoid milk if you have a teenage skin problem!
Try a freshly made carrot juice every three days for the best skin cleansing and anti-acne drink. Three cheers for the carrot!
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
MILK – PROCESSING
Homogenisation is the process that unifies the milk and cream content, it saves you the effort of ‘shaking the milk’ but places great effort on the body later. During homogenisation, the fats in the cream and milk get pulverised and fragmented. These ‘minute fats’ are able to ‘hide’ from the lymphatic system, which is designed to initially process and filter all digested fats. The milk fats are able to enter the bloodstream directly and may accumulate to cause problems with the heart and circulatory system. More fat enters the bloodstream from homogenised milk than from unprocessed cheese, cream or butter.
Pasteurisation is the process where raw milk is heated to 62°C for 30 minutes or 161°C for 15 seconds. Pasteurisation was implemented to protect the community against possibly harmful bacteria in batches of spoilt milk from the dairy farm. It is recognised that the pasteurisation process does not eliminate all bacteria and micro-organisms. In addition, pasteurisation may also alter the protein structure of milk, as heating breaks and ‘tangles’ the protein molecules and makes them difficult to digest or break down. For better digestion, pasteurised milk can be reboiled quickly to help dismantle the ‘tangled’ protein molecules.
For many centuries, this practice of boiling raw milk quickly has maintained a sterile product and according to modern research, it does not destroy the nutritional value.
The calcium content of milk is possibly the main media marketing factor, especially for the prevention of osteoporosis. Calcium is required to promote strong bones. Milk does supply calcium, but considering the fact that many people are lactose intolerant, it cannot be classed as the ideal calcium food. Foods such as natural cheese, yoghurt, carob, tahini, tofu, almonds, green vegetables and salmon are full of calcium (refer to chart above).
Other associated factors with osteoporosis are just as vital as the calcium intake: lack of sunlight, lack of weight-bearing activities, menopause and hormone action, lack of other minerals, and unstable supply of calcium.
The efficiency of calcium absorption can vary considerably. Ideally, maintain a regular intake of calcium foods rather than large amounts in one day. The body adapts to a pattern of calcium absorption. Ideally, a good serve of yoghurt an hour before bedtime provides maximum value, as during sleep the body will require calcium and when it is not available, bone ‘demineralisation’ may occur during the long hours of sleep. Vitamin D sunlight will promote calcium absorption. Rest easy with a regular intake of yoghurt as calcium promotes a good night’s sleep and yoghurt does not have the lactose ‘problem’.
|
PER 100G |
MILK |
ALMONDS |
KIDNEY BEANS |
PEPITAS |
|---|---|---|---|---|
| CALCIUM | 119 | 232 | 28 | 51 |
| IRON | 0.04 | 4.6 | 3 | 11.3 |
| POTASSIUM | 151 | 768 | 358 | 801 |
| MAGNESIUM | 13 | 270 | 45 | 531 |
| PHOSPHORUS | 93 | 502 | 147 | 1166 |
| MANGANESE | 0.004 | 1.9 | 0.47 | 2.9 |
| ZINC | 0.38 | 2.9 | 1.1 | 7.4 |
| VITAMIN A | 126 | 9.8 | 0 | 72 |
The iron content of milk is really overestimated; it is best not to rely on milk for iron. The RDI for children from 1–10 years is 10mg. For the daily iron supply, approx.20 cups of milk is required! Also, most other minerals, vitamin A and B vitamins are undersupplied. Milk provides a basic supply of a few nutrients together with a range of possible adverse factors, as mentioned. In some children, excess milk intake has lead to anaemia and leukaemia.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.
GOAT’S MILK/CHEESE
The benefits of goat’s milk when compared to cow’s milk are numerous. The composition of the fat globules in goat’s milk is finer than in cow’s milk, thereby allowing better digestion. Goat’s milk is composed of more medium chain triglycerides (MCTs), or fatty acids, than cow’s milk. These MCTs are absorbed more easily into the digestive and lymphatic systems. In addition the MCTs have lower cholesterol and provide a special form of energy that is easy to metabolise. Goat’s milk supplies approx.20% more calcium and phosphorus than cow’s milk. One cup of goat’s milk supplies approx.33% of the daily calcium for the adult female and 27% of phosphorus.
Goat’s milk and cheese are used throughout the world. Goat’s milk is often preferred to cow’s milk as it is less allergenic. (Obviously, soy milk or rice milk is the best choice for those with high lactose intolerance and milk allergies.) The protein in goat’s milk and cheese is easier to digest. It contains less beta-lactoglobulins than cow’s milk; these are the most complex milk proteins to digest. The beta-lactoglobulins in goat’s milk are digested more efficiently and less protein residue remains in the digestive system after ingestion, thereby protecting against bacterial problems and mucus development that clogs the respiratory system.
Goat’s milk does not need to be homogenised. The fat globules are smaller than in cow’s milk and they remain evenly suspended in the milk. When considering whether to feed infants with goat’s milk, once breastfeeding has ceased, it is best to obtain advice. Due to the low folate content (0.40mcg) compared to human mother’s milk (5.2mcg) or cow’s milk (4.9mcg), it is best not to give infants only goat’s milk. Add foods such as mashed broccoli (64mcg of folate) and foods with vitamins C and E. Goat’s milk provides complete protein with 3.6g; human milk only supplies 1g, cow’s milk supplies 3.2g. The casein, alpha-s3 casein, in goat’s milk is softer and more flexible than the casein, alpha-s1, in cow’s milk. Goat’s milk contains only small amounts of alpha s1, compared to cow’s milk, making it easier to digest. Goat’s milk is sweet and sometimes salty due to a very good source of organic sodium. Over half the milk consumed in the world is from the goat.
Go the goat!
YOGHURT
Yoghurt has a long-proven health history dating back thousands of years, possibly to just after the domestication of farm animals. During the early 1900s and up to the present day, research into the nutritional qualities of yoghurt has provided very encouraging results that are also backed up by generations of people throughout the world, especially Turkey, the Balkans region, Greece, Egypt, Arabia, Algeria, India and China. Today, more people throughout the world obtain the benefits that only yoghurt can provide. Yoghurt can be prepared from cow’s milk, goat’s milk, buffalo milk, sheep milk and soy milk.
During the process of yoghurt making, the ‘raw milk’ is boiled to kill any ‘wild bacteria’ that can interfere with the added culture.
The culture is a natural bacteria and the two most common natural bacteria are Lactobacillus acidophilus and Lactobacillus bulgaricus. Both are closely related; however, the acidophilus has proven to be the most effective in maintaining a correct and prolonged supply of natural bacteria within the digestive system—up to 48 hours.
The word ‘bacteria’ may concern some people, and so it must be pointed out that various types of bacteria are obtained from other produce: meat, cheese, milk, eggs, poultry, fish and seafood, as well as processed and takeaway foods.
The bacteria that is formed from those foods can produce harmful effects if allowed to accumulate in the lower digestive system.
Natural yoghurt will destroy harmful bacteria within the lower digestive system and colon and replace it with ‘friendly bacteria’ containing valuable antibiotic qualities which provide a natural balance and cleansing for the lower digestive system. An estimated 450 different types of bacteria can live in the human digestive system. Ideally, you should choose yoghurt made from nonpasteurised milk.
BENEFICIAL FACTORS OF YOGHURT
NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.
Lactobacillus acidophilus bacteria is considered the most powerful yoghurt culture. Other strains of bacteria used in yoghurt making and often combined with acidophilus are Lactobacillus bifidus, Lactobacillus bulgaricus and Lactobacillus thermophilus.
As a group they are termed probiotics. It is possibly better not to obtain a yoghurt that has more than one culture as they may interfere with each other’s function.
The term dysbiosis is used to describe the condition when the balance of ‘bad’ or pathogenic bacteria are prevalent in the intestines, compared to the ‘friendly’ bacteria. Such factors as antibiotics, analgesics, the contraceptive pill and steroids can cause dysbiosis.
In addition, a diet low in fresh fruits, vegetables, legumes and fibre, and high in animal protein and fats plus processed foods all promote dysbiosis. Acidophilus yoghurt taken regularly will balance the bacteria and avoid the problems associated with dysbiosis, such as flatulence, constipation, diarrhoea, bloating, chronic fatigue, skin problems and irritable bowel syndrome. Acidophilus is also available in tablet form for anyone who is unable to digest yoghurt. However, the calcium content benefit is missing from tablets. Also, acidophilus bacteria secrete antibacterial and antifungal substances termed bacteriocins which stop the growth of pathogens.
Yoghurt is a simple food to digest. The common ingredient with all types of milk products is lactose, often called ‘milk sugar’. Most adults are unable to digest lactose properly. Lactose is converted by the digestive system into the form of glucose, energy, via the enzyme lactase. As mentioned in the section on milk, there are two main factors regarding lactose. Firstly most children have the necessary digestive enzymes lactase and rennin to assist conversion of lactose. After the age of 7–14, these enzymes are no longer active in the human body. During the yoghurt-making process, lactose is converted into simple sugars, glucose and galactose, by the bacterial action of fermentation. For adults, yoghurt is the best way to obtain the dairy product benefits.
The calcium content of yoghurt is ideal and one of the best natural ways to obtain the daily calcium requirement. One cup (227g) of plain non-fat yoghurt supplies 450mg of calcium. That is nearly half the daily requirement for men and women from 19–50 years. For the elderly, yoghurt is an excellent food as it requires no chewing and is simple to digest. Ideally, 1 cup of natural acidophilus low fat yoghurt mid-morning or 1 cup before bedtime will ensure a very regular intake of calcium and that’s exactly what the body needs, plus moderate, regular sunlight, to protect against osteoporosis.
For growing children, yoghurt is really an essential food especially from the age of 9–18 years, as the digestive system needs help to process the milk and cheese in their diet, plus they no longer have the enzymes to assist in lactose conversion. They also need 1300mg of calcium a day! Meat supplies hardly any calcium plus meat promotes toxins in the lower digestive system.
The protein content of whole milk yoghurt by weight is only 3.5 % and for the average woman, approx.1600g would be required to satisfy the protein RDI. Low fat yoghurt provides approx.5.2g of protein. The Net Protein Utilisation (NPU) of yoghurt is very good, the same as milk at 80% NPU, so the protein value is used effectively. Yoghurt does not require other foods to increase the amino acid balance. As yoghurt is approx.60% water content, by weight, it may not appear to supply good protein, but a cup of yoghurt a day supplies approx.one-fifth the protein for women. Yoghurt has so many other benefits, the protein is just a bonus.
NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.