Wendy M from Tucson, Arizona, writes: "I have recently read that a study has concluded that cheese does not raise cholesterol levels. So is it now OK to eat as much cheese (read: pizza) as we want?"
I’m not sure I have the answer to that question yet, Wendy. But some surprising results about the health effects of cheese (and other high-fat dairy foods) have surfaced from recent research.
Cheese is high in saturated fat, which is generally associated with higher cholesterol levels. Yet some studies have found that a higher intake of cheese actually lowered cholesterol.
A 2015 Swedish study published in the journal Food & Nutrition Research, for example, compared the health effects of three diets: one that included high-fat Gouda cheese; one with a fat- and salt-free traditional Norwegian cheese called Gamalost; and a control group with limited cheese intake.
After eight weeks, the researchers found no differences in cholesterol levels between the high- or low-fat cheese diets compared to the control group. Most intriguing was the people in the trial with metabolic syndrome who ate the high-fat cheese diet had significantly lower cholesterol levels at the end of the study. (Metabolic syndrome is a risk factor for Type 2 diabetes.)
A 2021 technical review of this phenomenon in the International Journal of Dairy Technology states: “Current research suggests that for dairy foods and cheese in particular, a matrix effect exists, whereby the other components present interact with the overall structure, leading to health benefits.” Stay tuned.
Another reader asks: "Where do you get Concord grapes to make jelly with? I’ve been looking for Concord grapes for years and only find green or purple. I tried the purple but they were nothing like Concord. Thanks. — Dan"
Here’s what I learned from the Concord Grape Association. Concord grapes are a type of purple grape native to North America. This variety has a thicker “slip skin” that separates easily from the fruit. So when you squeeze a Concord grape, the pulp easily slips out of the skin.
That’s why most Concords are used for juices, jams and jellies. “Table grapes” we buy in the store are usually varieties with skin more firmly attached to the grape. They are easier than Concords to store and transport.
You may find Concords locally if you live in a Concord grape-growing state like Washington, New York, Michigan, Pennsylvania or Ohio. They are only harvested once a year, between August and early November.
By the way, much of nutritional benefit from any variety of purple grape comes from the skin in the form of antioxidants. These substances help protect our cells from the ravages of daily living.
And contrary to a common belief that grapes are too high in sugar for people with diabetes, 17 grapes qualifies as a reasonable serving size of fruit for anyone watching their blood sugars, according to the American Diabetes Association.
