Why is unpasteurized cheese good for you?

January 1, 2026 •

4 min read

Recent studies suggest that raw milk cheese can possess a more diverse and potent microbial population than its pasteurized counterpart. But why is unpasteurized cheese good for you, and what makes it a topic of interest for health-conscious consumers and foodies alike? The answer lies in its traditional production process, which preserves key components often destroyed by high-heat pasteurization.

Quick Summary

The debate over unpasteurized cheese centers on its potential health benefits, which include higher levels of beneficial probiotics, essential nutrients, and natural enzymes. The traditional aging process contributes to complex flavors and a more vibrant microbial profile compared to heat-treated varieties.

Key Points

Rich in Probiotics: Unpasteurized cheese contains diverse beneficial bacteria that support a healthy gut microbiome and aid digestion.
Enhanced Nutrients: The low-heat production method preserves more essential vitamins (A, D, K2), minerals, and healthy fats like omega-3s and CLA.
Natural Enzymes: Retained enzymes in raw milk cheese help break down lactose and proteins, making it easier to digest for many people.
Complex Flavor Profiles: The varied microbial flora gives unpasteurized cheese a more profound, nuanced, and authentic taste compared to pasteurized versions.
Supports Traditional Craftsmanship: Choosing raw milk cheese helps support artisanal cheesemakers and traditional, small-scale farming practices.
Requires Responsible Sourcing: For safety, it is crucial to purchase raw milk cheese from reputable producers who adhere to strict aging requirements.

The Science Behind Raw Milk Cheese

Unpasteurized cheese, often referred to as raw milk cheese, is made from milk that has not been heated to temperatures high enough to kill all bacteria. This low-temperature process leaves a complex and dynamic ecosystem of microbes intact, which directly influences the final product's flavor, texture, and nutritional value. Traditional cheesemakers prize this method for creating a more nuanced and characterful cheese.

Probiotics and Gut Health

One of the most compelling reasons why unpasteurized cheese is good for you is its higher probiotic content. Unlike pasteurization, which sterilizes the milk and wipes out both good and bad bacteria, the raw method preserves and cultivates beneficial microorganisms that are essential for a healthy gut microbiome. These probiotics, such as Lactobacillus and Bifidobacterium, aid in digestion, boost the immune system, and can improve nutrient absorption. Aged, raw milk cheeses, like aged cheddar or Parmigiano-Reggiano, are particularly rich in these live cultures.

Enhanced Nutrient Profile

The heat of pasteurization can denature or diminish certain heat-sensitive nutrients in milk. Because unpasteurized cheese is not subjected to this intense heat, it retains more of its natural vitamins, minerals, and enzymes.

Key Nutrients in Unpasteurized Cheese
- Vitamins: Richer in fat-soluble vitamins A, D, and K2, particularly from grass-fed sources.
- Minerals: Higher concentrations of bioavailable calcium and phosphorus, crucial for bone health.
- Omega-3 Fatty Acids: Grass-fed raw milk cheese is an excellent source of omega-3s and conjugated linoleic acid (CLA), both linked to various health benefits.

Improved Digestibility

For some individuals, especially those with lactose sensitivities, raw milk cheese can be easier to digest. The natural enzymes present in unpasteurized milk, such as lactase, remain active and help break down lactose and proteins during the aging process. This can make aged raw milk cheeses more tolerable than many pasteurized dairy products. The fermentation process itself also contributes to the reduction of lactose content over time.

A Deeper, More Complex Flavor

Beyond the health benefits, the sensory experience is a significant reason for raw cheese's popularity. The diverse microbial flora in raw milk creates more complex and robust flavor profiles that vary with the season and the animals' diet. This provides a richer, more authentic taste compared to the often uniform flavor of pasteurized cheeses.

Unpasteurized vs. Pasteurized Cheese: A Comparison


Feature	Unpasteurized (Raw Milk) Cheese	Pasteurized Cheese
Microbial Content	Contains a rich, biodiverse population of beneficial bacteria and live cultures.	Heated to kill off all bacteria, resulting in fewer or no live cultures.
Nutrient Retention	Retains more natural, heat-sensitive vitamins, enzymes, and healthy fats.	Nutrients and enzymes can be denatured or reduced due to the heating process.
Flavor Complexity	Typically offers a more complex, nuanced, and dynamic flavor profile.	Often has a more predictable and uniform flavor, lacking the depth of raw milk cheese.
Aging Process	In many countries, it is legally required to be aged for at least 60 days to ensure safety.	Can be consumed immediately or aged, with a longer, more stable shelf life.
Digestibility	Natural enzymes can aid in breaking down lactose, potentially easing digestion for some.	Lacks natural enzymes, which can make it harder for sensitive individuals to digest.
Safety Considerations	Requires rigorous sanitation and quality control, with risks for immunocompromised individuals and pregnant women.	Considered safer due to heat treatment, reducing the risk of foodborne pathogens.

How to Choose Unpasteurized Cheese Safely

For those interested in exploring the benefits of unpasteurized cheese, it is essential to prioritize safety. Always purchase products from reputable, high-quality cheesemakers and retailers. In many countries, regulations require raw milk cheeses to be aged for a minimum of 60 days, which creates an environment hostile to harmful pathogens. Look for cheeses that are hard and aged, like raw cheddar, Swiss, or Parmigiano-Reggiano, as these tend to be the safest options. While the risk of foodborne illness is low in properly produced aged raw cheese, pregnant women, the elderly, children, and those with compromised immune systems are typically advised to avoid it.

Conclusion

The answer to "why is unpasteurized cheese good for you" is multifaceted, encompassing nutritional, digestive, and flavor-related benefits. By preserving the natural microbial complexity and nutrient profile of milk, raw milk cheese offers a richer, more authentic food experience compared to its pasteurized counterpart. While it requires a careful approach to safety, particularly in selecting aged varieties from reputable sources, it represents a delicious and healthful addition to a balanced diet for many. The enduring tradition of raw milk cheesemaking is a testament to the value that artisans and connoisseurs place on authenticity and quality.

Resources

For more information on the benefits and safety of raw cheese, consider visiting this resource: The Health Benefits of Raw Milk Cheese | Bunker Hill Cheese

Note: Before making significant dietary changes, especially for sensitive individuals, always consult with a healthcare professional.

Frequently Asked Questions

No, unpasteurized cheese is not recommended for everyone. Pregnant women, the elderly, young children, and individuals with weakened immune systems should avoid it due to the potential risk of harmful bacteria like Listeria and E. coli.

Cheeses made from unpasteurized milk are required by law to be clearly labeled as 'raw milk' or 'unpasteurized'. Always check the product label or ask the cheesemonger for confirmation, especially with artisan varieties.

Hard, aged unpasteurized cheeses that have been matured for at least 60 days are generally considered the safest option for most healthy individuals. This aging process creates a salty and acidic environment that naturally inhibits the growth of most harmful bacteria.

For some people, especially those with mild lactose sensitivity, the natural enzymes and probiotics in aged unpasteurized cheese can aid in digestion by helping to break down lactose and supporting a healthy gut flora.

Many connoisseurs and cheesemakers believe unpasteurized cheese has a more complex and robust flavor profile because the natural bacteria and enzymes are preserved, allowing for deeper flavor development during aging.

Yes, unpasteurized cheese typically retains more heat-sensitive vitamins and minerals, such as vitamins A, D, and K2, which can be diminished or denatured during the high-heat process of pasteurization.

You can find safely sourced unpasteurized cheese from reputable artisan cheesemakers, farmers' markets, or specialty cheese shops. Look for products that clearly state they have been aged for at least 60 days, as per FDA regulations in the U.S..