Cheese and Health: Should We All Be Eating It — or Are There Better Options for Sri Lankans?-by Harold Gunatillake
Cheeses have often been celebrated as a “superfood” packed with calcium, protein, and healthy fats. In Western countries, enjoying cheese daily is quite common, but in Sri Lanka, cheese is considered more of a luxury. A small 200 g block can actually cost as much as a family’s entire lunch packet for the day. This makes us wonder: Is cheese truly necessary for good health — or are there more affordable local foods that provide the same nutrients? The good news is that while cheese is indeed nutritious, it’s not a must-have. You can get all the same benefits from local foods that are much easier on your budget.
1. What makes cheese nutritious?
Cheese is full of valuable nutrients that can give your health a nice boost! It provides high-quality protein, calcium for strong bones and teeth, and Vitamin B12 to support your nerves and blood. Plus, Vitamin A helps your immune system and good vision, while healthy fats, when eaten in moderation, keep your heart happy. Zinc and phosphorus are also important minerals you get from cheese. Remember, cheese is a delicious way to get these nutrients, but it’s best to enjoy it alongside a variety of other healthy foods for a balanced diet!
Have you ever wondered why cheese tends to be quite costly in Sri Lanka? There are a few simple reasons behind this:
Sri Lanka mainly relies on cheese imports, which often makes cheese more expensive for everyone. Since local milk production is not very high, locally made cheese tends to cost more.
Additionally, cheese requires refrigeration and special processing, adding to the overall price.
For many families in Sri Lanka, enjoying cheese regularly might be a bit out of reach, turning it into a special treat rather than something they have every day.
Here’s some good news: You can find all the nutrients that cheese provides in everyday Sri Lankan foods, often at a lower cost.
For a good source of protein, consider trying eggs, dhal, chickpeas, cowpeas, soya meat, or fish, especially canned ones, since they’re affordable and nutritious. Curd (kiri-pani without sugar) is also a wonderful choice.
For calcium, try enjoying cow’s milk, curd, and fresh milk powder in moderation. You can also include foods like Mukunuwenna, gotukola, kankun, sesame seeds (thala), dried sprats (haalmasso), and small bony fish such as salaya and hurulla in your diet. Vitamin B12 is readily available in eggs, fish, chicken, curd, and fresh milk.
Healthy fats are available through coconut (in dishes like pol sambol and kiri hodi), avocado, and nuts like peanuts and cashews.
For vitamin A, include carrots, pumpkin, gotukola, spinach, and eggs. Overall, a typical Sri Lankan plate with rice, dhal, mallum, fish, and curd already packs all the nutrients found in cheese — and it costs much less.
When it comes to choosing cheeses for daily enjoyment, there are several wholesome options to consider.
Cottage cheese, or paneer, is a great pick because it’s high in protein, low in fat, easy to digest, and budget-friendly to make at home. Ricotta offers a soft, mild flavour with less salt, making it a friendly choice for both older adults and kids. Fresh mozzarella is also nice—it’s lower in salt than cheddar and contains less saturated fat. Swiss cheese naturally has less sodium and provides a good source of calcium.
On the other hand, it’s best to limit or avoid certain types if used daily. These include processed cheese slices, cheese spreads, cheddar (which tends to be high in salt and saturated fat), and cream cheese, which is high in fat but low in nutrients. Enjoying these cheeses in moderation can help you maintain a healthier diet while still savouring your favourites.
Wondering if eating too much cheese could impact your health? The answer is yes! Enjoying a lot of cheese might cause some issues like weight gain since it’s quite calorie-dense—a small 30 g slice can pack around 100–120 calories. It can also raise your LDL cholesterol levels because of the saturated fats it contains. Many cheeses are quite salty too, especially cheddar, feta, and processed slices, which can contribute to high blood pressure. If you’re lactose intolerant, consuming a lot of cheese might lead to bloating, gas, or stomach cramps. Plus, some people notice more acne flare-ups with high dairy intake. The best approach is moderation—cheese is delicious and enjoyable, but it’s best to have it as an occasional treat rather than a daily indulgence.
6. So, should Sri Lankans include cheese in their diet for good health?
Not necessarily — cheese isn’t a must-have. While it’s nutritious, you can find all its benefits in other tasty and affordable foods like eggs, curd, dhal, fish, leafy greens, sesame seeds, cowpeas, and
chickpeas. For many Sri Lankan families, these options are not only healthier and more budget-friendly but also better suited to their cultural traditions.
Here’s a friendly summary:
- – Cheese can be a healthy treat when enjoyed in moderation, but remember, it’s not a
- – The delicious foods from Sri Lanka already deliver all the nutrients you need, so there’s no need to rely on
- – When you do opt for cheese, consider options like cottage cheese, ricotta, or fresh mozzarella—they tend to be milder and often healthier.
- – It’s best to steer clear of processed cheese slices and varieties that are high in
- – Keep in mind that eating too much cheese might lead to weight gain, cholesterol concerns, and high blood
- Enjoy your meals mindfully and consider these tips for a healthier lifestyle!
