What happens if I eat blue cheese while pregnant?

Eating blue cheese when you are pregnant is generally considered safe in moderation. Blue cheese is a type of cheese that is made with cultures of the mold Penicillium. It has a very distinctive blue veining and bold, tangy flavor. Some of the most popular types of blue cheese are Roquefort, Gorgonzola, Stilton, and Danish Blue.

Is it safe to eat blue cheese during pregnancy?

The main concern with eating blue cheese during pregnancy is the risk of consuming soft cheeses made from unpasteurized (raw) milk. Raw milk soft cheeses carry a risk of contamination with Listeria monocytogenes, a bacteria that can cause an illness called listeriosis. Listeriosis is rare, but it is especially dangerous for pregnant women as it may lead to miscarriage, stillbirth, preterm labor, or illness in the newborn baby.

However, blue cheese made from pasteurized milk is considered safe to eat during pregnancy. The pasteurization process eliminates any harmful bacteria by heating the milk to a high temperature. Most blue cheeses sold in the grocery store, including domestic and imported brands, are made with pasteurized milk. It is still a good idea to double check the label and look for the words “made from pasteurized milk.”

Some nutritionists advise pregnant women to avoid all soft cheeses, even if pasteurized, just to be on the extra safe side. But most experts agree that moderate amounts of blue cheese made with pasteurized milk are perfectly safe for pregnant women to consume.

Benefits of eating blue cheese during pregnancy

Here are some of the key nutrients found in blue cheese that can benefit both mom and baby during pregnancy:

  • Calcium: Blue cheese is high in calcium, providing about 200 mg per ounce. Calcium is essential for building baby’s bones and teeth. Pregnant women need around 1,000 mg of calcium per day.
  • Protein: Cheese is an excellent source of protein, with around 6 to 8 grams per ounce. Protein supports the growth and development of fetal tissue and organs.
  • Phosphorus: An ounce of blue cheese provides about 150 mg of phosphorus, a mineral that works with calcium to build strong bones and teeth.
  • Vitamin B12: Blue cheese provides vitamin B12, which helps form red blood cells and neural tissue in the developing baby. B12 is also vital for a healthy pregnancy.

In addition to beneficial nutrients, blue cheese provides a tasty way to meet increased calorie and protein needs during pregnancy. The flavors and creaminess of blue cheese can make it easier to eat the extra 300-500 calories recommended each day.

Risks of eating too much blue cheese

While moderate amounts of pasteurized blue cheese are considered safe in pregnancy, eating too much could have some disadvantages:

  • High sodium: Like most cheeses, blue cheese tends to be very high in sodium (salt). Consuming excess sodium may contribute to high blood pressure and fluid retention during pregnancy.
  • Foodborne illness: There is a small risk of contamination with bacteria or molds if pasteurization was ineffective. Always inspect cheese carefully before eating.
  • Allergies: Blue cheese contains milk proteins that could trigger reactions in those with dairy allergies. Cow’s milk allergy affects 2-3% of infants but is less common in adults.
  • Blood thinning effect: Very high vitamin K levels in some blue cheeses may interfere with blood thinning medication effects.

To minimize potential risks, pregnant women should stick to no more than 1-2 servings of blue cheese per day as part of a healthy, balanced diet. Be sure to choose brands made from pasteurized milk and avoid eating cheese that appears spoiled or moldy.

How much blue cheese can you safely eat?

During pregnancy, it’s generally recommended to limit high-sodium, high-fat foods like blue cheese to no more than 1-2 servings per day. Here is a breakdown of suggested serving sizes for blue cheese in pregnancy:

  • 1-2 ounces of crumbled blue cheese
  • 2-3 tablespoons of blue cheese crumbles
  • 1⁄4 cup of blue cheese dressing or dip
  • A sprinkle of blue cheese on top of a salad or entree

Pregnant women who have hypertension, swelling, or other complications may need to further restrict sodium and limit blue cheese to just 1 ounce per day. Always check with your doctor about specific dietary restrictions.

Tips for eating blue cheese safely during pregnancy

Here are some tips to enjoy blue cheese safely and reduce risks while pregnant:

  • Check the label and only purchase cheeses made from pasteurized milk.
  • Avoid imported blue cheeses and those sold at deli counters, as these are more likely to be unpasteurized.
  • Look for any signs of mold before eating and discard cheese if you see anything suspicious.
  • Limit total cheese intake to 1-2 servings daily.
  • Balance blue cheese with healthy sides like fruits, vegetables, and whole grains.
  • Avoid pairing blue cheese with other high sodium foods like olives, pickles, cured meats.
  • Opt for low-fat versions of blue cheese dressing or dip.

Common questions about eating blue cheese during pregnancy

Can I eat blue cheese dips, spreads, or dressings?

Blue cheese dips and dressings are generally considered safe if they are made by a commercial manufacturer using pasteurized ingredients. To reduce fat and sodium content, look for “light” or low-fat versions. Avoid any blue cheese dips or spreads at restaurants, delis, or salad bars, which are more prone to contamination risks.

What if I eat blue cheese made from raw milk by accident?

The risk of actually contracting an illness from a one-time consumption of raw milk cheese is very low. However, contact your doctor right away if you realize you consumed an unpasteurized cheese, especially if it was imported. Watch closely for symptoms like fever, muscle aches, nausea, or diarrhea in the following weeks after consumption, as these could signal listeriosis.

Can I eat blue cheese if I’m pregnant with multiples?

Carrying multiples puts extra strain on your body, so food safety is especially critical. Only choose pasteurized blue cheeses from reputable brands. Stick to 2 ounces or less per day and avoid other high sodium foods to help prevent swelling. Drink plenty of fluids and get enough calcium from other sources like milk, yogurt, greens, and supplements.

Is it safe to eat blue cheese after giving birth while breastfeeding?

Yes, eating pasteurized blue cheese in moderation is considered safe during breastfeeding. As always, introduce new foods slowly and watch for any allergic reactions in your baby. Some gassiness or fussiness could be a sign of sensitivity to compounds in blue cheese being passed through breast milk.

Healthy recipes with blue cheese

Here are some healthy pregnancy-friendly recipe ideas to enjoy blue cheese in moderation:

Blue cheese, apple, and walnut salad

Top mixed greens with sliced apple, toasted walnuts, crumbled blue cheese, and balsamic vinaigrette. The cheese pairs perfectly with the sweetness of the apples.

Blue cheese turkey burger

Top a lean turkey burger patty with caramelized onions, tomato, and a sprinkle of blue cheese crumbles. Serve in a whole wheat bun with lettuce and barbecue sauce.

Blue cheese and peach flatbread pizza

Top a flatbread crust with arugula, sliced peaches, a light spread of blue cheese, and a drizzle of honey.

Cucumber blue cheese yogurt dip

Mix Greek yogurt, lemon juice, crushed garlic, and blue cheese crumbles. Dip raw vegetables like cucumbers, bell peppers, and carrots.

When to avoid blue cheese during pregnancy

Here are some key times when it is best to avoid blue cheese completely during pregnancy:

  • If you have an allergy or sensitivity to milk proteins, mold, or other components of blue cheese.
  • When experiencing symptoms of food poisoning, as this increases susceptibility.
  • If you have been diagnosed with listeriosis or any other foodborne illness.
  • When experiencing severe morning sickness, as strong flavors can trigger nausea.
  • If you have high blood pressure, swollen legs or other complications that require sodium restriction.

Some women report increased sensitivity to smells during pregnancy, so avoid blue cheese if simply the odor seems unpleasant. Always check with your doctor about any dietary restrictions necessary for your specific health status and pregnancy risks.

Conclusion

Overall, enjoying quality blue cheese made from pasteurized milk in moderation can be a safe, healthy addition to your pregnancy diet. To minimize risks, be mindful of serving sizes, choose reputable brands, inspect cheese carefully, and avoid pairing with other high sodium foods. Consider your individual risk factors and check label guidelines to determine if blue cheese is a good option for you over the course of your pregnancy. With some basic precautions, the unique bold and creamy flavor of blue cheese can be a tasty way to get important nutrients for you and your growing baby.

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