Diets come and go, but one thing remains constant—our love for cheese. The good news? Science-backed, evidence-based diets don’t just allow cheese—they embrace it in moderation. But which diets truly work, and which ones are just trends? Let’s explore the most effective diets worldwide, their health benefits, and how you can still enjoy cheese while following them.
What is an evidence-based diet?
An evidence-based diet is a way of eating that is supported by scientific research and clinical studies. These diets emphasize whole foods, balanced nutrition and long-term sustainability. They are linked to positive health outcomes, such as reduced risk of heart disease, diabetes, and obesity.
Unlike fad diets, evidence-based diets are adaptable, enjoyable and backed by real-world results.
Best evidence-based diets
Let’s now take a look at some of the best diets from around the world that have solid evidence to back their effectiveness. And find out how you can include cheese in each one.
1. The Mediterranean Diet
The Mediterranean diet is one of the most extensively studied diets in the world. It originates from the traditional eating patterns of countries like Greece, Italy and Spain. Research shows that this diet reduces the risk of heart disease, stroke and even cognitive decline. It emphasises whole foods, fresh produce, healthy fats and moderate portions of animal products.
Cheese is a staple in the Mediterranean diet, but it’s eaten in moderation. Feta, Halloumi, Pecorino and Parmigiano Reggiano are popular choices. These cheeses are often paired with vegetables, whole grains and nuts, making them a healthy addition to meals.
Cheese recipes to try:
- Greek Salad with Feta: Combine Feta cheese with cucumbers, tomatoes, red onions and olives, topped with olive oil.
- Baked Halloumi with Herbs: A simple appetiser perfect for dipping in lemon and olive oil.
- Pecorino with Honey and Walnuts: A classic Mediterranean pairing that balances saltiness with natural sweetness.
2. The DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet was designed to lower blood pressure naturally. It emphasises whole grains, lean protein, fresh fruits and vegetables and low-fat dairy. Studies have linked it to reduced risks of heart disease and stroke.
Cheese can be part of the DASH diet, but sodium content is a key consideration. High-sodium cheeses like processed Cheddar and blue cheese should be eaten in small amounts, while lower-sodium options like Swiss, ricotta, and mozzarella are better choices.
Cheese recipes to try:
- Zucchini Lasagne with Ricotta and Mozzarella: A lighter take on lasagne, featuring thinly sliced zucchini instead of pasta.
- Swiss Cheese and Turkey Sandwich: Use whole-grain bread, low-sodium Swiss cheese and fresh vegetables for a heart-healthy lunch.
- Cottage Cheese with Berries and Nuts: A high-protein, low-sodium snack that fits well into the DASH diet.
3. The Low FODMAP Diet
The Low FODMAP diet is designed to help people with irritable bowel syndrome (IBS) and other digestive issues. It reduces certain fermentable carbohydrates that can cause bloating, gas and discomfort. This diet focuses on whole foods while eliminating high-FODMAP ingredients like onions, garlic, wheat and some dairy products.
Certain cheeses are low in FODMAPs and can be safely enjoyed, including aged cheeses like Cheddar, Parmesan and Swiss. These cheeses contain lower amounts of lactose, making them easier to digest.
Cheese recipes to try:
- Lactose-Free Cheddar and Egg Breakfast Wrap: A satisfying, gut-friendly start to the day.
- Parmesan and Roasted Vegetable Salad: A nutritious meal with minimal digestive distress.
- Swiss Cheese and Herb Omelette: A light, protein-packed dish that’s easy on the stomach.
Why fad diets fall short
Fad diets often offer quick fixes but lack the balance and sustainability of evidence-based approaches. Here’s why they don’t work:
1. The Keto Diet
The ketogenic diet is extremely low in carbohydrates and high in fat. While it encourages rapid weight loss, it is difficult to maintain long-term and may lead to nutrient deficiencies due to limited food variety. The high-fat approach can also negatively impact heart health in some individuals.
Cheese is heavily consumed on the keto diet, but it is often paired with unhealthy amounts of saturated fat from processed meats. This diet lacks essential fibre from fruits and whole grains, which are key to long-term gut and cardiovascular health.
2. Intermittent Fasting
Intermittent fasting (IF) is not about what you eat but when you eat. Many IF followers fast for 16 hours and eat within an 8-hour window. While this method may help with calorie control, it can lead to overeating during eating periods or nutrient imbalances if food choices are poor.
Cheese is not restricted in IF, but the diet doesn’t focus on food quality. Nutrient-dense choices like Cottage Cheese, Greek yoghurt, or Ricotta are preferable over processed cheese products.
3. The Carnivore Diet
The carnivore diet is one of the most extreme fad diets, eliminating all plant-based foods. It consists entirely of animal products, including meat, eggs and cheese. While some claim benefits like weight loss and reduced inflammation, studies show it lacks essential nutrients found in fruits, vegetables and whole grains. Over time, this diet may increase the risk of heart disease, gut issues, and deficiencies in fibre and vitamins.
Cheese is a key component of the carnivore diet, but consuming it without fibre-rich foods can negatively impact digestion and cholesterol levels.
4. The Juice Cleanse
Juice cleanses promote the idea of “detoxing” the body by consuming only fruit and vegetable juices for several days. While fresh juice can provide vitamins and antioxidants, juice-only diets are unsustainable and lack essential macronutrients like protein and fat. They can also lead to muscle loss, blood sugar spikes and energy crashes.
Cheese is completely absent from juice cleanses, which is another reason they are nutritionally incomplete.
Conclusion
Evidence-based diets like the Mediterranean and DASH diets prove that health doesn’t require giving up your favourite foods. Cheese can be part of a healthy lifestyle when eaten in moderation and paired with nutrient-rich whole foods.
Your next steps
- Choose a diet that works for your health goals and lifestyle.
- Experiment with cheese pairings and recipes that align with evidence-based principles.
- Subscribe to Cheese Scientist for more tips and recipes to support your cheesy journey!
What’s your favourite evidence-based diet? Let me know in the comments!
References
- Estruch, R. et al. (2018). “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” New England Journal of Medicine.
- Sacks, F. M. et al. (2001). “Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet.” New England Journal of Medicine.
- Halmos, E. P. et al. (2014). “A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome.” Gastroenterology.
- Ludwig, D. S. et al. (2020). “The Ketogenic Diet: Evidence-Based or Not?” Annual Review of Nutrition.
- Longo, V. D. et al. (2016). “Intermittent Fasting and Its Impact on Health and Aging.” Cell Metabolism.
- Freedman, M. R. (2021). “Risks of an Animal-Only Diet.” Journal of Clinical Nutrition.
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
