Aged Cheddar and Inflammation: The Scientific Basis
Dairy products have long been a subject of debate in relation to inflammation. However, new studies suggest that not all dairy is equal, with aged and fermented varieties such as cheddar showing unique properties.
The Role of Bioactive Peptides
During aging, milk proteins (casein) break down into smaller bioactive peptides because of enzymes and microbes. Research shows that specific peptides in aged cheeses have antioxidant, blood pressure-lowering, and anti-inflammatory properties. The levels of these peptides increase as the cheese ages. Lab studies show that water-soluble extracts from well-aged cheddar cheese can prevent inflammatory mRNA expression, a benefit not seen in younger cheese.
Probiotics and Their Impact
Aged and traditionally made cheddar cheeses can contain live probiotic cultures introduced during fermentation. These bacteria, such as Lactobacillus and Bifidobacterium, can support a healthy gut microbiome, which is connected to the body's inflammatory response. A diverse gut flora can help control the immune system and potentially reduce chronic inflammation. However, probiotic content varies depending on how the cheese is made and any heat treatments after aging.
Conjugated Linoleic Acid (CLA)
Cheese naturally contains CLA, an omega-6 fatty acid with anti-inflammatory effects. CLA levels in cheese depend on the diet of the dairy animals; grass-fed cows produce milk with higher CLA levels than grain-fed cows. The ripening process and certain probiotic bacteria can also increase CLA concentration.
Young vs. Aged Cheddar: A Comparison
Comparing aged and young cheddar highlights differences related to inflammation:
| Feature | Young Cheddar | Aged Cheddar |
|---|---|---|
| Aging Period | Short (less than 6 months) | Longer (over 6 months, up to years) |
| Bioactive Peptides | Low levels | High levels, increasing with age |
| Probiotic Content | Variable; often lower | Higher potential for live cultures in traditional varieties |
| Lactose Content | Higher | Very low due to fermentation |
| Anti-Inflammatory Effects | None observed | Observed |
| Flavor & Texture | Mild, soft | Sharp, complex, firmer, often crystals |
The Gut Microbiome's Importance
Probiotics in aged cheese can affect the gut microbiome, which regulates inflammation. A balanced gut microbiota, supported by fermented foods, is critical in preventing and managing chronic low-grade inflammation through the gut-brain and gut-immune axis. For example, a changed gut microbiota can affect bone metabolism and inflammatory cytokine expression.
Recommendations and a Balanced Diet
While aged cheddar cheese shows promise, moderation is necessary due to its saturated fat and sodium content. Eating aged cheddar as part of a balanced diet with other anti-inflammatory foods (fruits, vegetables, omega-3s) is recommended. Dairy can worsen inflammation for those with allergies or sensitivities.
Enjoying aged cheddar:
- Serve with high-fiber foods, such as whole-grain crackers or fruit, to boost digestive benefits.
- Add a small amount to salads with olive oil and greens for flavor.
- Enjoy in moderation on its own or as part of a cheese board.
Conclusion: Weighing the Evidence
Is aged cheddar cheese anti-inflammatory? Research suggests that compounds formed during aging, like bioactive peptides and probiotics, show anti-inflammatory effects in lab settings, which increase with ripening time. More research is needed, but aged cheddar can be a beneficial part of an anti-inflammatory diet when eaten in moderation, particularly if it comes from grass-fed cows, making it a better option than younger cheddar for many. For more on diet and inflammation, see reviews like the one supported by the National Dairy Council.
