“If lactose is the problem, lactase is the quiet little hero no one talks about.”

If you’re lactose intolerant like I am, you’ve probably stood in the dairy aisle holding a packet of lactase tablets thinking:
How much of this do I actually need?

One tablet? Two? The whole strip?

Lactase enzyme is often presented as a quick fix. Pop a pill, eat the cheese, move on with your life. But what is lactase really? How does it work? And why does the “right dose” feel like a guessing game?

Today I want to unpack this properly. Not just the marketing version. The biology, the practical side, and the real-life “mum trying to enjoy pizza without consequences” version.

Let’s get into it.

What is lactase enzyme?

Lactase is a digestive enzyme. Its full scientific name is lactase-phlorizin hydrolase, but thankfully no one expects you to say that in public.

It’s produced naturally in your small intestine. Specifically, by the cells lining the brush border of your intestinal wall. Its job is very simple:

Break down lactose.

Lactose is the main sugar in milk. It’s a disaccharide, which means it’s made up of two smaller sugars stuck together: glucose and galactose.

Your body cannot absorb lactose as-is. It’s too big. So lactase steps in and splits it into those two smaller sugars. Once separated, they can be absorbed into your bloodstream and used for energy.

When lactase is working well, dairy feels easy. When it isn’t, things get… uncomfortable.

What happens if you don’t have enough lactase?

If your body doesn’t produce enough lactase, lactose passes through the small intestine undigested. It then reaches the large intestine, where bacteria happily ferment it.

That fermentation produces gas, bloating, cramping and sometimes diarrhoea. In other words: the classic lactose intolerance symptoms. The scientific term for this is lactose malabsorption. When it causes symptoms, we call it lactose intolerance.

It’s not an allergy. It’s not inflammation. It’s not your immune system misbehaving.

It’s simply a shortage of an enzyme.

Why do some people stop producing lactase?

This part fascinates me.

Most mammals stop producing lactase after weaning. Humans are unusual because some populations developed lactase persistence — the ability to keep producing lactase into adulthood.

This genetic adaptation is common in people with Northern European ancestry. In many parts of Asia, Africa and South America, lactase persistence is far less common.

Globally, about 65–70% of adults have some degree of lactase non-persistence. In other words, lactose intolerance is biologically normal. You are not broken. You are statistically typical.

So what exactly is a lactase supplement?

Lactase supplements contain the lactase enzyme, usually derived from yeast or fungi.

When you take a tablet just before eating dairy, the enzyme mixes with the food in your stomach and small intestine. It helps break down lactose before it reaches your colon.

Think of it as temporarily outsourcing the job your small intestine isn’t doing efficiently.

But here’s where things get tricky.

Enzymes are proteins. They are sensitive to temperature, pH and timing. They don’t last forever in your digestive tract. And they only work on lactose present at that time.

This is why dosing feels inconsistent.

How much lactase do I actually need?

Here’s the honest answer: It depends.

I know that’s annoying. But it’s true.

The amount of lactase you need depends on:

• How lactose intolerant you are
• How much lactose you’re eating
• The form of dairy (milk vs aged cheese vs ice cream)
• Your gut transit time
• Whether you’re eating other foods at the same time

Most lactase supplements are measured in FCC units (Food Chemicals Codex units). You’ll commonly see tablets ranging from 3,000 to 9,000 FCC units.

General guide:

• 3,000–4,000 FCC units: small serve of dairy
• 6,000–9,000 FCC units: larger serve
• Higher doses: large milk-based meals or desserts

But this is not a precise science. It’s more like adjusting seasoning.

How much lactose is in common foods?

Understanding lactose content helps more than memorising enzyme doses.

Here’s a rough guide:

• 1 cup milk: 12–13 grams lactose
• 1 cup yoghurt: 4–8 grams (varies with fermentation)
• Ice cream (½ cup): 3–6 grams
• Fresh cheeses (ricotta, cottage cheese): moderate
• Aged hard cheeses (Cheddar, Parmesan): very low
• Butter: negligible

This is why many lactose intolerant people can eat aged cheeses comfortably. During cheese ageing, bacteria consume lactose. By the time a cheese is properly matured, very little remains.

That’s also why I always tell people: try aged cheese before writing off dairy entirely.

DEEP DIVE: My extensive lactose in dairy database →

Can you take too much lactase?

Lactase supplements are generally considered very safe. Because lactase works locally in the gut and is broken down like other proteins, excess amounts are unlikely to cause harm.

That said, taking more doesn’t always improve results. Once all the lactose is broken down, extra enzyme doesn’t do anything useful.

More is not always better. Enough is enough.

Why does lactase sometimes “not work”?

This is the question I get most often. Here are the most common reasons:

1. You took it too early

Enzymes don’t hang around. If you take lactase 20–30 minutes before eating, much of it may be degraded before food arrives.

Take it with the first bite.

2. You underestimated lactose content

Milk-based sauces and desserts can contain more lactose than you realise.

3. You needed a second dose

If you’re eating dairy over a long meal, one tablet at the start may not cover everything.

4. Your symptoms aren’t only lactose-related

Some people react to other components in dairy, such as milk proteins or FODMAP content.

Lactase only breaks down lactose. It doesn’t solve every dairy issue.

How do I find my “right” dose?

This is where we move into practical, real-life territory. I recommend a structured approach:

Step 1: Test your baseline

Eat a known quantity of dairy without lactase (if safe to do so). Notice symptoms and timing.

Step 2: Start low

Try 3,000–4,000 FCC units with the same amount of dairy.

Step 3: Adjust gradually

Increase dose until symptoms are minimal or absent. Keep notes. Yes, it’s slightly nerdy. But it works.

Over time, you’ll develop intuition. I know exactly how much I need for pizza versus a creamy dessert.

Does lactase improve lactose tolerance over time?

Short answer: no.

Lactase supplements do not retrain your body to produce more lactase. They are a support tool, not a cure. However, small regular exposures to lactose may help some people tolerate modest amounts better. The gut microbiome adapts.

This doesn’t mean forcing yourself to be uncomfortable. But it does mean you might not need to eliminate dairy completely.

Should everyone with lactose intolerance use lactase tablets?

Not necessarily. Some people prefer to:

• Choose lactose-free milk
• Eat mostly aged cheeses
• Limit portion sizes
• Space dairy intake throughout the day

Others like the flexibility of lactase tablets for special occasions.

For me, it’s a mix. At home, I choose low-lactose options. At restaurants, I bring backup.

No drama. No deprivation.

Are lactose-free products better than lactase tablets?

Lactose-free milk contains lactase added directly to the milk. The lactose is already broken down into glucose and galactose. That’s why lactose-free milk tastes slightly sweeter.

From a digestive perspective, it works very well. The choice between lactose-free products and tablets usually comes down to convenience and cost.

If dairy is a daily staple, lactose-free milk may be simpler. If it’s occasional, tablets make sense.

What about children and lactase?

Children can also be lactose intolerant, though it’s less common before age five. Dosing in children should always be discussed with a healthcare professional. It’s not just about weight. It’s about total lactose intake.

And remember: calcium and protein are important for growing bodies. If dairy is reduced, nutritional planning matters.

Is lactose intolerance permanent?

Primary lactose intolerance (genetic lactase non-persistence) is lifelong. Secondary lactose intolerance, caused by gut illness or inflammation, can improve once the underlying issue resolves.

This is common after gastroenteritis or in conditions like coeliac disease. If symptoms suddenly worsen, it’s worth checking in with your GP.

My personal experience with lactase

I developed lactose intolerance in my twenties. It crept in slowly. First milk. Then soft cheeses. Then creamy sauces. I remember feeling frustrated. Cheese is not just food to me. It’s culture, comfort, connection.

Learning about lactase changed the tone of the conversation. Instead of “I can’t eat this,” it became “How can I manage this?”

Now I know:

• Aged cheese? Usually fine.
• Small yoghurt? Often fine.
• Ice cream? Tablet required.

It’s not about perfection. It’s about understanding your biology and making informed choices.

Signs you might need more lactase

• Bloating within 30–120 minutes
• Excess gas
• Loose stools after dairy
• Cramping

If symptoms are mild, you may simply need a slightly higher dose next time. If symptoms are severe, reassess lactose quantity rather than endlessly increasing enzyme units.

When lactase isn’t the full answer

Sometimes dairy discomfort isn’t just lactose.

It could be:

• Milk protein sensitivity
• Irritable bowel syndrome
• FODMAP sensitivity
• Fat intolerance

If lactase consistently fails despite high doses, broader investigation is reasonable. Don’t self-diagnose endlessly. A dietitian can help clarify patterns.

The bottom line: how much lactase do you need?

You need enough lactase to match the lactose you’re eating.

Not more. Not less.

For most adults, that falls somewhere between 3,000 and 9,000 FCC units per typical serve of dairy.

But your body is unique. Your gut is unique. Your tolerance is unique. And that’s okay.

A gentler way to think about it

Lactase isn’t a magic pill. It’s a tool. It gives you options. It gives you flexibility. It gives you back some food freedom.

If you’re navigating lactose intolerance, I want you to know this: you don’t have to choose between comfort and enjoyment.

You can understand the science. You can test your dose. You can find your rhythm.

And if you’d like more evidence-based, realistic conversations about cheese, digestion and living well without unnecessary restriction, come join my email list.

We talk science. We talk real life. And yes, we still talk cheese.

Because lactose intolerance doesn’t mean the end of joy. It just means understanding your enzymes.

Sabine Lefèvre

Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.

The post Lactase Enzyme Explained: What It Is, How It Works and How Much You Really Need appeared first on Cheese Scientist.

“Any diet that tells you to fear a banana but worship a stick of butter deserves a raised eyebrow.”

I know that sounds blunt. But after years of watching nutrition trends cycle through panic and praise, keto stands out — not because low-carb eating is inherently foolish, but because of how aggressively it has been marketed as a miracle.

This is not an attack on individuals who eat low-carb. It is a critique of the story wrapped around it. And it is time we talk about where cheese really fits.

What keto was originally designed for

The ketogenic diet did not begin as an Instagram transformation challenge.

It was developed in the early 20th century as a therapeutic intervention for children with drug-resistant epilepsy. In that context, it is calculated, monitored, and medically supervised.

That version of keto is precise. It is not bacon memes and butter coffee.

What we have today is something else entirely — a lifestyle brand built around carbohydrate fear and metabolic promises that often stretch far beyond the data.

The carbohydrate villain narrative

Modern keto hinges on one core message: carbohydrates are the problem.

Carbs raise insulin. Insulin stores fat. Remove carbs and you unlock fat-burning mode. It is simple, elegant, and deeply incomplete.

Carbohydrates are not a single entity. A bowl of lentils is not a doughnut. A piece of fruit is not a litre of soft drink.

When complexity is flattened into “carbs are bad,” we leave physiology and enter ideology.

Why early keto weight loss feels dramatic

Keto often works quickly at the start.

When carbohydrates are restricted, glycogen stores in the liver and muscles are depleted. Glycogen holds water, so as it drops, water weight drops too.

The scale moves fast. That momentum feels validating.

But much of that early shift is water, not fat. And once the honeymoon phase ends, progress slows and adherence becomes harder.

Marketing rarely shows month six. It shows week two.

Energy balance still exists

One of keto’s most repeated claims is that it bypasses traditional calorie logic.

It does not.

If you lose weight on keto, it is because you are in a calorie deficit. Appetite may fall. Food choices may shift. But the fundamental principle remains.

There is no metabolic loophole that exempts butter from thermodynamics. When we strip away rhetoric, keto is one way — not the only way — to reduce energy intake.

The sustainability problem

Here is where things become uncomfortable.

Extreme diets often struggle in the long term. Humans eat socially. We celebrate with bread, fruit, pasta, and rice. Eliminating entire food groups creates friction with daily life. That friction accumulates.

Some people thrive on strict low-carb patterns. Many do not. When people fall off keto, they are told they lacked discipline. Rarely does anyone question whether the diet itself was unnecessarily rigid.

The cholesterol and saturated fat question

Keto diets are often high in saturated fat. For some individuals, LDL cholesterol rises significantly. For others, it does not. The variability makes blanket claims reckless.

If someone already has elevated LDL or a strong family history of cardiovascular disease, increasing saturated fat intake without monitoring markers is not biohacking.

It is gambling. Nuance is not as clickable as “butter is back.” But it is far more useful.

The fibre gap nobody wants to discuss

Carbohydrates are not just sugar. They are also fibre. When carbs are drastically reduced, fibre intake often falls. That affects gut microbiota diversity and digestive health.

Some keto followers prioritise non-starchy vegetables and seeds. Others lean heavily on meat, cheese, and processed keto substitutes. The second pattern is not ancestral. It is just low-carb convenience food.

The ultra-processed keto industry

If keto were built around whole foods, the conversation would look different.

Instead, we have keto bars, keto bread, keto cereal, keto ice cream, and powdered fat supplements. Many contain refined oils, sugar alcohols, emulsifiers, and modified starches.

A movement that claims to reject ultra-processed food has created an ultra-processed shadow market. That irony should not go unnoticed.

Fear sells

Scams, or at least scam-like marketing, thrive on fear. Fear of insulin, fruit, bread.

When people become anxious about everyday foods, they cling to whoever offers safety. Keto marketing often positions itself as that refuge. Nutrition should reduce anxiety. It should not manufacture it.

How cheese became a keto mascot

Now let’s talk about cheese.

Scroll through keto forums and you will see cheese elevated to hero status. Cheese crisps replace crackers. Cheese shells replace tortillas. Actually, cheese replaces everything.

On keto, cheese is often celebrated for what it lacks — carbohydrates. That is a reductive way to view a food with centuries of history and complex biochemistry.

Cheese is more than fat and protein

Cheese is not just “fat with protein.”

It is a fermented food matrix containing bioactive peptides, minerals like calcium, fat-soluble vitamins, and in aged varieties, minimal lactose.

The structure of cheese matters. Calcium may bind fatty acids in the gut. Fermentation alters proteins and creates new compounds. Epidemiological studies often show that cheese consumption does not correlate with cardiovascular risk in the same way butter does.

That tells us something important: food matrices matter.

The lactose nuance

Aged cheeses are naturally low in lactose. During fermentation and ageing, lactose is converted into lactic acid. That is why many lactose-intolerant individuals tolerate aged Cheddar, Parmesan, or Gruyère.

Keto rarely discusses this science. It celebrates cheese because it fits macros. But the fermentation story is far more interesting than carb counts.

Cheese outside of diet extremism

In Mediterranean dietary patterns, cheese appears in modest portions.

It sits beside vegetables, legumes, olive oil, fruit, and whole grains. It enhances flavour and satisfaction. And it certainly does not replace bread. It accompanies it.

That context matters. Cheese in a balanced diet behaves differently than cheese as a primary calorie source.

Portion realism

Cheese is energy dense. It is easy to consume large amounts without noticing, especially when fat is framed as unlimited.

In a moderate dietary pattern, smaller portions can provide satiety and pleasure without excess energy intake. Cheese works best as a flavour amplifier, not a calorie anchor.

The microbiome perspective

Gut microbes thrive on fibre and plant diversity. Very low-carb diets may reduce fermentable fibres, which can shift microbial populations over time.

Cheese contributes beneficial bacteria and fermentation by-products, but it does not replace fibre. A plate of vegetables and legumes nourishes your microbiome in ways cheese alone cannot.

The false metabolic binary

Keto often frames metabolism as a switch: sugar burner or fat burner. Human metabolism is more flexible than that.

Even in mixed diets, we constantly shift between fuels depending on availability and demand. We do not need to eliminate carbohydrates to access fat oxidation. The body already knows how to do that.

What strong evidence supports

Dietary patterns with the strongest long-term evidence share common features. They include vegetables, fruit, whole grains, legumes, nuts, and moderate amounts of animal products.

They are not extreme, they are adaptable across cultures. Cheese appears in these patterns in moderation. It is neither forbidden nor central.

It is simply part of the meal.

Why keto feels revolutionary

Keto feels empowering because it offers clarity.

• No carbs.
• High fat.
• Simple rules.

In a chaotic food environment, simplicity is seductive. But simplicity that ignores complexity often collapses under real life. The more rigid the rule set, the harder it becomes to sustain.

So is keto a scam?

Keto as a medical therapy is legitimate. Keto as a personalised dietary choice can work for some individuals.

But keto as a universal solution marketed with miracle claims, supplement stacks, and fear-based messaging begins to resemble a scam. Any diet that positions itself as the only path to metabolic salvation deserves scrutiny.

Where cheese actually fits

Cheese fits beautifully in a balanced diet.

It provides protein, calcium, flavour, and cultural depth. It can enhance vegetable dishes and increase meal satisfaction. And it does not need to replace carbohydrates to be meaningful.

Cheese belongs at the table, not at the centre of a dietary ideology.

The bigger picture

Nutrition is rarely binary. Single-solution narratives are easy to sell and hard to live with. The most robust dietary patterns are flexible, culturally adaptable, and sustainable for decades.

Cheese can absolutely be part of that story. It just does not need to be a carb-free mascot.

A more rational way forward

If you genuinely feel better eating lower carbohydrate, monitor your blood markers and prioritise fibre-rich vegetables. If keto feels restrictive or socially isolating, that is not a moral failure. It may simply not suit your life.

Focus on whole foods. Eat a diversity of plants. Include cheese in portions that enhance meals rather than dominate them. Balance is not boring. It is durable.

Final slice

“The best diet is the one you can sustain for decades, not the one that dazzles for weeks.”

Keto is not evil, but the way it is packaged and mythologised often overpromises and under-explains. Cheese deserves more respect than being reduced to a carb loophole.

If you enjoy evidence-based nutrition, food science deep dives, and unapologetic cheese appreciation, join my email list. I share myth-busting breakdowns, practical insights, and the kind of nuanced food discussion that refuses to be hijacked by trends.

Because in a world of dietary extremes, the radical move might just be eating balanced meals — with a good wedge of cheese on the side.

References

1. Neal, E. G., et al. (2008). The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. The Lancet Neurology, 7(6), 500–506.
   (Clinical evidence for therapeutic ketogenic diets in epilepsy.)
2. Martin-McGill, K. J., et al. (2020). Ketogenic diets for drug-resistant epilepsy. Cochrane Database of Systematic Reviews, Issue 6.
   (Systematic review supporting clinical use in epilepsy.)
3. Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight men. The American Journal of Clinical Nutrition, 104(2), 324–333.
   (Metabolic ward study examining fat loss and energy expenditure.)
4. Gardner, C. D., et al. (2018). Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults. JAMA, 319(7), 667–679.
   (DIETFITS trial — long-term weight loss comparable between approaches.)
5. Johnston, B. C., et al. (2014). Comparison of weight loss among named diet programs in overweight and obese adults. JAMA, 312(9), 923–933.
   (Meta-analysis showing modest differences between diets over time.)
6. Bueno, N. B., et al. (2013). Very-low-carbohydrate ketogenic diet vs low-fat diet for long-term weight loss: a meta-analysis. British Journal of Nutrition, 110(7), 1178–1187.
   (Short-term advantage, diminishing long-term differences.)
7. Mansoor, N., et al. (2016). Effects of low-carbohydrate diets on cardiovascular risk factors: a meta-analysis. PLoS ONE, 11(7), e0157451.
   (Lipid variability and mixed cardiovascular effects.)
8. Astrup, A., et al. (2020). Saturated fats and health: a reassessment and proposal for food-based recommendations. Journal of the American College of Cardiology, 76(7), 844–857.
   (Food matrix concept and saturated fat nuance.)
9. Drouin-Chartier, J. P., et al. (2016). Dairy consumption and risk of cardiovascular disease: a systematic review and meta-analysis. Advances in Nutrition, 7(6), 1026–1040.
   (Dairy and cheese not consistently linked to higher CVD risk.)
10. Dehghan, M., et al. (2018). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries (PURE study). The Lancet, 390(10107), 2050–2062.
    (Macronutrient balance and global dietary patterns.)

Jonah Kincaid

Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online. 

cheesescientist.com

The post Keto Diet Exposed: Why It’s Overhyped, Unsustainable & Where Cheese Fits appeared first on Cheese Scientist.

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

1. Estruch, R. et al. (2018). “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.” New England Journal of Medicine.
2. 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.
3. Halmos, E. P. et al. (2014). “A Diet Low in FODMAPs Reduces Symptoms of Irritable Bowel Syndrome.” Gastroenterology.
4. Ludwig, D. S. et al. (2020). “The Ketogenic Diet: Evidence-Based or Not?” Annual Review of Nutrition.
5. Longo, V. D. et al. (2016). “Intermittent Fasting and Its Impact on Health and Aging.” Cell Metabolism.
6. Freedman, M. R. (2021). “Risks of an Animal-Only Diet.” Journal of Clinical Nutrition.

Sabine Lefèvre

Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.

The post Evidence-Based Diets & Cheese: What Works & What Doesn’t appeared first on Cheese Scientist.