The Truth About Cheese

In a sleepy French village nestled among limestone hills and sun-drenched pastures, an 84-year-old woman tends her garden in the morning light. She still walks to market, still enjoys her glass of red wine—and yes, still eats cheese every single day.

How is it that populations like hers—who indulge in full-fat dairy, richly marbled meats, and foie gras—have some of the lowest rates of heart disease in the world?

This phenomenon, known as the French Paradox, has baffled researchers for decades. But as the layers unfold, one thing becomes clear: traditional diets, centered around real, unprocessed, nutrient-dense foods, are not the problem. In fact, they may be the solution.

And at the center of this paradox lies a long-vilified food now enjoying a renaissance among health seekers: cheese.

But not just any cheese. We’re talking about grass-fed, raw or low-temperature, traditionally cultured cheese—the kind your great-grandparents might have enjoyed. Let’s explore why this ancestral food deserves a place on your plate—and how it supports your body from the inside out.

The Truth About Cheese

Rediscovering a Sacred, Grass-Fed Superfood

By, Kelley Herring

Cheese: A Nutritional Powerhouse Wrapped in Tradition

Cheese is one of the oldest foods on Earth. Archaeological records show cheesemaking dates back over 7,000 years, when herders discovered that animal milk could be preserved through fermentation. This wasn’t convenience—it was survival.

Unlike modern ultra-processed dairy products, traditional cheese was a whole food: crafted from raw, grass-fed milk, cultured with beneficial bacteria, and aged to develop complex flavors—and complex benefits.

Here’s why cheese is far more than just a creamy indulgence:

• Rich in fat-soluble vitamins: Especially A, D, E, and K2—nutrients essential for hormone production, bone health, and immune regulation.
• High in bioavailable calcium and phosphorus: Key players in bone formation and pH balance.
• Packed with beneficial fats: Including conjugated linoleic acid (CLA) and omega-3s (when sourced from grass-fed animals).
• Teeming with probiotics: In raw or aged cheeses, these beneficial bacteria support gut health and immunity.

One of the most fascinating benefits? Its powerful impact on heart and metabolic health—despite its saturated fat content.

Vitamin K2: The Missing Link Between Cheese and Cardiovascular Health

Of all the nutrients cheese provides, vitamin K2 may be the most misunderstood—and the most vital.

Vitamin K2 (specifically MK-4 and MK-7) is essential for directing calcium to the bones and teeth, and away from soft tissues like arteries. Without enough K2, calcium can build up in places it shouldn’t, contributing to stiff arteries and increased cardiovascular risk.

This is where cheese—especially varieties like Gouda, Brie, Edam, and Emmental—shines.

A study published in the Journal of Nutrition found that high intake of vitamin K2 was associated with a 50% reduction in arterial calcification and cardiovascular death.^[1]

Grass-fed cheese is one of the richest dietary sources of this elusive nutrient. And that may help explain why cultures with high cheese consumption—and low processed food intake—have lower rates of heart disease, despite high intake of saturated fat.

Cheese and the Microbiome: Butyrate, CLA, and Other Gut-Friendly Compounds

Cheese doesn’t just nourish your bones and blood vessels. It also feeds your gut and brain.

When you eat grass-fed, aged, or raw cheeses, you’re consuming:

• Butyrate: A short-chain fatty acid produced by probiotic bacteria during fermentation. Butyrate is anti-inflammatory, supports gut lining integrity, and improves insulin sensitivity.^[2]
• Conjugated Linoleic Acid (CLA): Found in higher levels in grass-fed dairy, CLA supports lean body composition, reduces inflammation, and has shown anti-cancer potential in animal studies.^[3]
• Live cultures: Especially in soft or aged cheeses, these beneficial bacteria help balance the microbiome, boost digestion, and even influence mood.

In a study on Italian centenarians, regular cheese intake—particularly from sheep or goat milk—was linked with better metabolic markers, greater resilience, and enhanced immune function.^[4]

Not All Cheese is Created Equal: Why Grass-Fed Matters

There’s cheese… and then there’s grass-fed cheese.

When cows are raised on pasture, their milk reflects a richer nutrient profile:

• Higher omega-3s
• Increased CLA
• More fat-soluble vitamins (especially A, D, K2)
• Cleaner overall composition—free from hormones, antibiotics, or GMO feed contaminants

On the other hand, cheese from grain-fed, feedlot-raised animals is more inflammatory, lower in beneficial fats, and often contaminated with residues that disrupt hormones.

The cheese you choose matters.

Top Grass-Fed Cheeses and Their Benefits

Want to add the healthiest cheeses to your daily diet? Here are a few all-stars:

• Gouda: Among the highest in vitamin K2 (MK-7). Supports bone density and heart health.
• Brie & Camembert: Rich in probiotics and K2. Soft, creamy, and microbiome-friendly.
• Aged Cheddar: A great source of K2 and calcium. Aging enhances digestibility.
• Emmental & Swiss: High in K2, calcium, and beneficial bacteria. Fermented and delicious.
• Goat & Sheep Milk Cheese: Easier to digest for many people; rich in medium-chain fats and bioavailable nutrients.

Grass-fed Cheese for Blood Sugar, Weight Loss, and Satiety?

Surprisingly, cheese can support metabolic health. Here’s how:

• High in protein and fat: Both slow down gastric emptying and reduce blood sugar spikes.
• Low in carbohydrates: Most cheeses have less than 1g of carb per ounce.
• Rich in calcium and CLA: Which support fat metabolism and lean mass preservation.

In one study, participants who consumed full-fat cheese daily had lower markers of inflammation and better insulin sensitivity than those who consumed low-fat dairy or avoided cheese altogether.^[5]

What About Lactose? Can People with Dairy Sensitivities Eat Cheese?

It depends. But here’s the good news:

• Aged cheeses like cheddar, parmesan, and Swiss have little to no lactose. The aging process breaks it down.
• Raw cheeses contain lactase-producing bacteria that help digest lactose.
• Goat and sheep cheeses have different protein structures that are better tolerated by many with cow dairy sensitivities.

Of course, everyone is different. But if you’ve struggled with dairy in the past, you may want to try slowly reintroducing small amounts of high-quality, grass-fed cheese to see how your body responds.

The Bottom Line: The Truth About Cheese

Grass-fed cheese—especially when raw, aged, or cultured—is a nutrient-dense powerhouse that can support metabolic health, cardiovascular resilience, hormonal balance, and gut wellness.

It’s time to rewrite the story on cheese. Not only does it not deserve a place on the “bad foods” list—it may be one of the most important ancestral superfoods to reclaim.

So go ahead—slice up some aged gouda, savor a wedge of sheep’s milk pecorino, or blend a rich Brie into your morning omelet. Your body (and your taste buds) will thank you.

A heartfelt thank you to Kelley Herring for sharing her insights in The Truth About Cheese – Rediscovering a Sacred, Grass-Fed Superfood. Her deep dive into the benefits of traditional, nutrient-dense cheese is a must-read! Visit our Discover Blog for this article and more nourishing inspiration.

References

1. Geleijnse, J. M., et al. (2004). Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. The Journal of Nutrition, 134(11), 3100–3105.
2. Canfora, E. E., et al. (2015). Gut microbial metabolites in obesity, NAFLD and T2DM. Nature Reviews Endocrinology, 11(8), 577–591.
3. Pariza, M. W., et al. (2001). Conjugated linoleic acid and its biological effects. The Journal of Nutrition, 131(11), 2995–2998.
4. Pinti, M., et al. (2016). Centenarians and their offspring as a model of healthy aging. Immunity & Ageing, 13(1), 1–8.
5. Feeney, E. L., et al. (2018). Dairy matrix effects: response of insulin and inflammatory markers to cheese compared with other dairy products. The American Journal of Clinical Nutrition, 108(4), 750–758.