Is grilled cheese healthy? This is what a dietitian says (2024)

From toddlers to grandparents, people of all ages love grilled cheese sandwiches, especially served with a warm bowl of tomato soup. They are practical, easy to make and delicious.

Still, you might wonder if this popular sandwich is a healthy choice. This article explores the health benefits and harms of grilled cheese and how to make a healthier grilled cheese sandwich.

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Grilled cheese can come in many variations, but it starts as cheese melted between two piecesBrood.

Your basic sandwich consists of two slices of white breadAmerican cheese. The sandwich is then cooked in a pan with butter until the bread turns golden brown and the cheese begins to melt.

Upgraded grilled cheese sandwiches can use more advanced types of bread, such as sourdough or ciabatta, and combine unique typespunishmentzoals mozzarella of Monterey Jack.

The type of cheese and bread you choose, the amount of butter or mayonnaise you use to crisp the bread and what additional toppings you choose all affect the nutritional value and taste of your sandwich.

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Tosti is a classic sandwich that is available in many variants. Depending on the toppings, bread and amount of cheese you use, the flavor profile and nutritional value will vary.

Cheese – one of the main ingredients in a sandwich – may have some health benefits.

In itself, cheese is a good source of certain vitamins, minerals and proteins. Riboflavin, vitamin B12, folic acid, vitamin A andniacinare the essential vitamins in cheese. Calcium and phosphorus are the most common minerals (1).

1.May reduce muscle loss in older adults

Protein is important formuscle growth, and getting enough protein can be especially important for older adults. A slice of cheese contains 5 grams of easily absorbable protein (1,2,3).

The effect of cheese on muscle mass was examined in a randomized control study with 100 people over the age of 60.

Those who ate a serving of ricotta cheese with 18 grams of protein in addition to their regular diet showed improvements in skeletal muscle mass compared to those who skipped the cheese (4).

2.Can help prevent vitamin B12 deficiency

Cheese is an excellent source of itvitamine b12, a vitamin responsible for optimal brain health and the prevention of megaloblastic anemia (1).

Vitamin B12 is abundant in animal products, making it a crucial nutrient for non-meat eaters. Cheese can be a good option for vegetarians to meet their vitamin B12 needs (5).

3.Helps keep teeth strong

Cheese can prevent thisholesthanks to the bioactive peptides in casein, the primary protein found in milk and milk products. These bioactive peptides inhibit bacteria that cause cavities.

The peptides also prevent substances from binding to the teeth that can lead to weakening by breaking down tooth enamel and help promote tooth mineralization (6,7).

4.Can strengthen bones

A large study of men and women analyzed their milk intake and its relationship with bone mineral density – the amountcalcium, phosphorus and other minerals in bones.

Higher intake of dairy products, such as milk, cheese andyoghurt, was associated with greater bone mineral density in men, but not women (8).

Yet a study of nearly 80,000 postmenopausal women with osteoporosis found that those who took calcium and vitamin D supplements or ate fortified dairy products significantly increased total bone mineral density (9).

5.Can be tolerated by people with lactose intolerance

Grilled cheese sandwiches can also be a good dairy option for themlactose intolerancewho will enjoy dairy. Many hard cheeses naturally contain less lactose, making them more tolerable for these people than liquid milk (10).

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The nutritional components of cheese can help maintain your muscle mass, add important vitamins to your diet and strengthen your bones and teeth.

1.May reduce your ability to lose weight

Grilled cheese sandwiches are not the cause of weight gain; however, they can hinder your weight loss progress. 500 pieces fit on a grilled cheese sandwichcaloriesor more, depending on assembly and preparation method.

Eating excess calories can lead to weight gain, so depending on what else you ate that day, your grilled cheese sandwich could be contributing to weight gain (11).

Although grilled cheese can be high in calories, there are ways to make it with fewer calories (more tips below).

2.High saturated fat content

Contains toasted sandwichSaturated fatof the cheese, butter and any extra toppings such as bacon.

Saturated fat can increase LDL (bad) cholesterol. Yet some studies report no link between saturated fat and heart disease (12,13,14).

The US Dietary Guidelines still recommend limiting calories from saturated fat to less than 10% of your daily calories (15).

3.Tends to be high in sodium

High salt intake is associated with increasedblood pressureand has a negative impact on the bones, brain and kidneys (16).

It may help to purchase low-sodium cheeses and check bread labels for lower sodium.

4.Poor source of fiber

The typical components of a sandwich (cheese and white bread) are not good sources of dietary fiber. Adequate fiber intake is important in your diet and can promote cancer prevention, lower cholesterol and weight loss (17,18).

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Despite the health benefits of grilled cheese sandwiches, there may be drawbacks to eating them. They are high in calories, fat, sodium and low in fiber. However, that doesn't mean you can't enjoy it in moderation.

Grilled cheese in its traditional form is low in fiber and can be high in calories. It is best eaten in moderation or prepared in a healthier way. Here are some tips to make your sandwich a little more nutritious.

1. Choose a healthier bread

The traditional white bread used to make grilled cheese sandwiches is low in fiber and can taste a bit bland. For a healthier alternative, choose whole wheat bread.

Whole wheat bread contains bran, endosperm and germ, so you get extra nutrients from the wheat. Some multigrain breads also contain seeds, such as sunflower seeds and linseed.

The whole grains and seeds provide a nuttier flavor and a heartier texture, but they are also addedfiber.

2. Be picky when it comes to cheese

By choosing tasty cheeses such as Gruyère, sharp cheddar, Gouda and havarti, your sandwich will have a richer, distinctive taste. You may also use less cheese because the flavor is stronger than that of American cheese.

Using less cheese means fewer calories for your sandwich, but that doesn't mean you have to lose the cheesy goodness and flavor.

3. Add color and flavor with plant-based foods

Enrich your grilled cheese sandwich by adding different colored fruits and vegetables. The addition of these plant-based foods will increase the color and nutritional value of your sandwich.

Experiment with fruits and vegetables by throwing some incalls, avocado, zucchini, eggplant, tomatoes, spinach, onion or pepper. For a nicer taste, add herbs such as basil leaves, chives orparsley.

4. Switch to healthier fat

Spreading a knob of butter on your pan or slathering your bread with mayo are common ways to prepare grilled cheese. Lots of butter and mayonnaise add extra calories and saturated fat.

Try using it to lower your saturated fat intakeavocado-olieor olive oil in your pan instead of butter.

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Grilled cheese can be made a little healthier. Start with fiber-rich whole wheat bread, choose tasty cheese, try some vegetable toppings and use a healthy fat when cooking.

Grilled cheese provides a variety of nutrients that may promote health benefits, including increased muscle mass and stronger teeth and bones. It is a source of vitamins, minerals and proteins.

The disadvantages stem from its tendency to be high in calories and sodium, yet low in fiber. Consider making your own sandwich healthier by choosing nutritious bread, a sharp cheese, fruit or vegetable and a healthier type of fat.

In general, it is best to avoid labeling foods as healthy and unhealthy as this depends on how they are prepared and all foods can be eaten in moderation as part of a diet.Healthy diet. Fortunately, grilled cheese is a versatile dish that can be prepared and enjoyed in many ways.