Patrick Oconnell
American cheese is a popular choice for grilled cheese sandwiches and burgers, but is it bad for your health? American cheese is often referred to as a cheese product or cheese food because it contains less than 51% real cheese, with the remaining ingredients being preservatives, additives, emulsifying agents, vegetable oils, and sodium. While it is a good source of protein and calcium, American cheese is high in saturated fat, sodium, and cholesterol, which can negatively impact cardiovascular health if consumed in large quantities.
| Characteristics | Values |
|---|---|
| High in sodium | 468 mg per slice, compared to 174 mg in a slice of cheddar |
| High in saturated fat | 10 grams of fat per 1-ounce serving, compared to 6 grams in mozzarella |
| Contains vegetable oils | Linked to clogged arteries, obesity, and high cholesterol |
| Contains preservatives | Can last up to six months or even a year |
| Contains additives | Contains gelatin for elasticity |
| Contains emulsifying agents | Prevents oil from separating |
| Nutritional value | Contains calcium and phosphorus for bone health |
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What You'll Learn
High fat content
American cheese slices have a high fat content. According to the FDA, for a food product to be classified as "cheese", it must contain more than 50% cheese. As Kraft Singles contain less than 51% cheese curds, they are instead labelled as "pasteurized processed cheese food" or "cheese product".
The high fat content of American cheese slices can be attributed to the vegetable oils they are made with. These unhealthy fats can put you at risk of clogged arteries and obesity. In addition, the high fat content of American cheese slices can be problematic when considering the other nutritional components of this food product. American cheese slices are also high in sodium, which can cause high blood pressure, hypertension, and heart disease.
American cheese slices contain 10 grams of fat per 1-ounce serving, compared to 6 grams of fat in the same serving of mozzarella cheese. This high fat content is further exacerbated by the long shelf life of American cheese slices, which can last up to one year due to the preservatives they contain.
The high fat content of American cheese slices can be a cause for concern, especially when considering the other negative health impacts of this food product. It is recommended that American cheese slices be consumed in moderation and as an occasional treat rather than a part of a daily diet.
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High sodium levels
American cheese is considered one of the unhealthiest cheeses due to its high sodium content, which can have adverse effects on cardiovascular health. A single slice of American cheese contains 468 mg of sodium, which is significantly higher than the 174 mg found in a slice of cheddar cheese. This high sodium content can lead to increased blood pressure, hypertension, and an elevated risk of heart disease and stroke.
The high sodium levels in American cheese are attributed to the addition of emulsifying salts, which are combined with a base cheese, typically Colby or cheddar, to create the desired texture and meltability. These emulsifying salts act as emulsifying agents, preventing the oil in the cheese from separating and ensuring a consistent, smooth texture.
While the exact amount may vary depending on brand and type, American cheese generally contains significantly more sodium than other natural cheeses. This high sodium content is a concern, as most Americans already consume excessive amounts of sodium, contributing to cardiovascular health issues.
The high sodium levels in American cheese are particularly notable when compared to other cheeses. For example, a slice of cheddar cheese contains approximately 174 mg of sodium, less than half the amount found in American cheese. This highlights how the processing and additives in American cheese can significantly impact its nutritional profile.
In conclusion, the high sodium levels in American cheese are a cause for concern due to their potential impact on cardiovascular health. While American cheese may have its place in certain dishes, it is important to be aware of its high sodium content and consume it in moderation to maintain a balanced and healthy diet.
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Vegetable oil risks
American cheese slices are often made with vegetable oils, which can have negative health impacts. The vegetable oils are loaded with unhealthy fats, which can lead to clogged arteries and obesity if consumed in excess.
Vegetable oils are highly processed and typically rich in pro-inflammatory omega-6 fatty acids. While omega-6 fats are essential in moderation, excessive intake can contribute to inflammation in the body, which is a risk factor for various chronic diseases, including heart disease, diabetes, and certain cancers.
Additionally, vegetable oils may contain harmful compounds formed during the refining process, such as trans fats. Trans fats have been linked to an increased risk of cardiovascular disease, as they can raise levels of "bad" LDL cholesterol while decreasing "good" HDL cholesterol. This imbalance can promote the buildup of plaque in the arteries, leading to a higher risk of heart attack and stroke.
Furthermore, vegetable oils are often devoid of essential nutrients. Compared to healthier oils like olive oil or avocado oil, which contain beneficial antioxidants and vitamins, vegetable oils offer little nutritional value.
While the occasional consumption of American cheese slices may not be harmful, it is important to be aware of the potential risks associated with the vegetable oils they contain. Choosing cheese options made with natural, unprocessed ingredients can be a healthier alternative.
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Not legally cheese
While American cheese is a popular choice for grilled cheese sandwiches and burgers, it is not legally considered cheese. The FDA refers to it as "pasteurized processed American cheese food". For a product to be classified as cheese, it must be made of at least 51% cheese, which is pressed curds of milk. Kraft Singles, for example, contain less than 51% curds, and hence do not meet the FDA's definition of cheese. Instead, they are labelled as a "cheese product" or "cheese food".
The base cheese in American cheese is combined with a mixture of whey, milk proteins, and emulsifying salts, which gives it its signature meltability. This mixture also prevents the cheese from breaking or turning greasy when melted, allowing for the perfect cheese pull.
The high sodium content in American cheese can negatively impact cardiovascular health if consumed in large quantities. It can lead to high blood pressure, hypertension, and an increased risk of heart disease and stroke.
In addition, the vegetable oils found in some American cheeses can contribute to clogged arteries and obesity due to their high unhealthy fat content.
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Loaded with additives
While American cheese slices are beloved for their ooey-gooey texture and melty factor, they are highly processed and loaded with additives. These additives are what give American cheese its signature stretch and long shelf life.
The ingredients list on a pack of Kraft Singles, a popular brand of American cheese slices, contains 14 ingredients, including preservatives and additives like sodium citrate and calcium phosphate. In contrast, a natural cheese like cheddar contains only four ingredients: pasteurized milk, cheese cultures, salt, and enzymes.
One of the primary additives in American cheese is an emulsifying agent, which prevents the oil from separating from the other ingredients. This emulsifying agent is often a type of vegetable oil, which has been linked to an increased risk of clogged arteries and obesity due to its high unhealthy fat content.
Another common additive is sodium, which is added to enhance flavor and preserve the product. However, American cheese slices are extremely high in sodium, with 468 mg per slice, compared to 174 mg in a slice of cheddar. Excessive sodium consumption can lead to high blood pressure, hypertension, and an increased risk of heart disease and stroke.
While American cheese slices do contain some calcium and protein, these nutrients can be obtained from healthier sources. It is recommended to consume American cheese slices in moderation or as an occasional treat rather than including them in your daily diet.
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Frequently asked questions
Yes, American cheese slices are considered unhealthy due to their high levels of sodium, saturated fat, and additives.
American cheese is highly processed and contains preservatives, emulsifying agents, and additives like sodium citrate and calcium phosphate. These additives can increase your risk of clogged arteries, obesity, high blood pressure, hypertension, and heart disease.
American cheese is made from a combination of cheeses, such as Colby and Monterey Jack, mixed with whey, milk proteins, and emulsifying salts.
The high sodium content in American cheese, about 468 mg per slice, is used as a preservative and to enhance flavour. However, excessive sodium intake can lead to high blood pressure and an increased risk of heart disease and stroke.
There are many healthier cheese options with less fat and sodium, such as sharp cheddar, mozzarella, Comte, or Roquefort. These cheeses may have higher nutritional value and are less processed, making them better choices for your diet.
