'I'm a Neurosurgeon—This is the Type of Cheese I Eat Regularly for Brain Health'
Assortment of cheese options
Some foods are notorious "brain foods," like salmon, leafy greens and berries. You can probably name a few foods on the other end of the spectrum too, known to be detrimental to brain health (like fried food and candy). But when it comes to cheese, the answer is less clear. Is eating cheese good for brain health or not?
To find out, we asked a neurologist and a neurosurgeon what the latest scientific studies say about how eating cheese regularly can impact cognitive health. If you’re a cheese lover, here’s what you need to know.
Related: If You Want To Improve Your Brain Health, This Is the Very Best Food You Can Eat
Is Cheese Good for the Brain?
According to Dr. Mill Etienne, MD, MPH, FAAN, FAES, an Associate Professor of Neurology at New York Medical College, scientific studies about how eating cheese impacts brain health have had mixed results. “This may be because many of the studies will ask participants about cheese consumption in general and not about specific cheese consumed,” he says. However, some scientific studies do make a distinction. For example, Dr. Etienne points to one study out of Japan linking feta and cheddar cheese to better memory and cognitive function.
“When selecting a cheese [with brain health in mind], consider cheese that has less saturated fat, which would include cheeses like mozzarella, feta and cottage cheese,” Dr. Etienne advises. He explains that this is because there is a connection between a diet high in saturated fat and a greater risk of dementia.
Related: 'I'm a Neurologist—This Is the Afternoon Snack I Eat Almost Every Day'
Neurosurgeon Dr. Betsy Grunch, MD, FAANS, FACS, FCNS, also says that the science is mixed when it comes to if cheese is good for brain health. “There are some studies that suggest eating cheese is good for the brain and specifically could lower the risk of cognitive decline that is seen in disorders such as Alzheimer’s disease. Other studies have found no difference,” she explains.
What both doctors do say the science is clear on is that the more processed cheese is, the worse it likely is for you. “Processed cheeses such as Velveeta, individually wrapped cheeses and cheese spread like Cheese-whiz may contain the enzyme diacetyl, used for flavoring, and may lead to memory decline and cerebrovascular disease,” Dr. Grunch warns.
Related: These Are the 10 Healthiest Cheeses, According to Registered Dietitians
A Neurosurgeon’s Favorite Cheese
With all this in mind, what type of cheese do these brain experts themselves eat regularly?
Dr. Grunch explains that she likes to eat minimally processed cheddar and brie cheese. “I enjoy these cheddar and brie as they may be better for the brain because they contain conjugated linoleic acid, which may reduce inflammation and improve cognitive function,” she shares. Besides cheddar and brie, other cheeses that include conjugated linoleic acid include blue cheese, Edam and Swiss cheese.
Dr. Etienne says that as someone who is lactose intolerant, he gravitates toward low-lactose cheeses, like Swiss, Parmesan and cheddar cheese. “I also often put feta cheese, made from goat or sheep’s milk, on my salads,” he adds.
Since ultra-processed foods, including cheese, have been linked to negatively impacting brain health, both doctors say they opt for cheeses that are as minimally processed as possible. If the ingredients list is a laundry list of words you don’t recognize, that’s a sign to put it back on the shelf.
When you do eat cheese—or anything else for that matter—Dr. Etienne says to pay attention to how it makes you feel, including if it negatively impacts your digestion in any way. “We are learning more and more about the brain-gut connection and so I believe we should listen to our bodies. If your gut churns when you put lactose into it, I suspect it may also be problematic for your brain,” he says. In other words, if a good is negatively impacting your gut, it’s very likely negatively impacting your brain too.
If what you eat is negatively impacting how you feel in any other way, Dr. Etienne says this is something to pay attention to as well. “Be mindful of how you feel after you eat certain foods like cheese. If your body does not feel quite right or your brain consistently feels foggy after you have eaten an item, I would consider cutting that item out of your diet or at least meeting with an allergist to find out if you are allergic to that product,” he says.
When it comes to cheese and brain health, choosing minimally processed cheeses that are low in saturated fat is the best way to go. But as long as your body tolerates cheese well, there’s no reason to cut it out of your diet completely. Rest assured that even brain experts love cheese!
Next up, find out what the best cheese for heart health is.
Sources
Dr. Mill Etienne, MD, MPH, FAAN, FAES, neurologist, Vice Chancellor of Diversity and Inclusion and Associate Professor of Neurology at New York Medical College
Dr. Betsy Grunch, MD, FAANS, FACS, FCNS, neurosurgeon specializing in neurotrauma and minimally invasive spine techniques based in Georgia
