Andy Montoya
The cheesesteak sandwich is a cultural icon, but it has been voted one of America's most loathed fast foods due to its high levels of calories, saturated fat, and sodium. While it provides protein, vitamins, and minerals, the excess calories in a cheesesteak may contribute to weight gain, elevated blood pressure, and an increased risk of heart disease. The sandwich's primary ingredients—beef, cheese, and bread—are high in saturated fat and sodium, which can lead to elevated cholesterol levels and associated health risks when consumed frequently. Moderation is key when it comes to indulging in this delicious but unhealthy treat.
Are cheese steaks bad for you?
| Characteristics | Values |
|---|---|
| Calories | A standard restaurant or takeaway cheese steak can range from 600 to 1200 calories. |
| Saturated fat | Cheese steaks contain high levels of saturated fat, which is associated with heart health risks. |
| Sodium | Cheese steaks are high in sodium, which can lead to long-term health issues when consumed regularly. |
| Weight gain | Cheese steaks are high in calories and fat, which can contribute to weight gain. |
| Cholesterol | The saturated fat in cheese steaks can raise cholesterol levels, specifically low-density lipoprotein (LDL) or 'bad' cholesterol. |
| Protein | Cheese steaks provide a good source of protein. |
| Vitamins and minerals | Cheese steaks contain essential vitamins and minerals such as B-vitamins, iron, zinc, selenium, and calcium. |
| Health risks | Cheese steaks may not be suitable for individuals with hypertension, kidney disease, diabetes, lactose intolerance, or cardiovascular concerns due to their high sodium and fat content. |
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What You'll Learn
High calorie content
Cheesesteaks are typically high in calories, with a standard restaurant or takeaway cheesesteak ranging from 600 to 1200 calories. The calorie content depends on the amount and type of cheese, the quantity of steak, and any additional toppings or condiments. For example, a serving of beef (approximately 3.5 ounces) contains about 250 calories before cooking, while an ounce of cheese adds between 50 to 100 calories. A typical hoagie roll contains 200 to 300 calories, and common condiments like mayonnaise or ketchup add 50 to 100 calories per tablespoon.
The excess calories in a cheesesteak can contribute to weight gain and an increased risk of heart disease, especially when consumed frequently. Consuming high-calorie foods like cheesesteaks can also lead to elevated blood pressure and high cholesterol, which are associated with an increased risk of heart health issues. Therefore, it is important to consume cheesesteaks in moderation and opt for healthier alternatives to mitigate the harmful effects of high-calorie intake.
The high-calorie content of cheesesteaks is mainly attributed to the combination of steak and cheese, both of which are calorie-dense foods. The cooking methods used for preparing cheesesteaks, such as frying or grilling, can also add to the calorie count. For example, beef is usually cooked in oil, adding extra calories and fat to the dish. The toppings and condiments used, such as fried onions, peppers, and mayonnaise, further contribute to the overall calorie intake.
While cheesesteaks are high in calories, it is important to note that they can also provide some nutritional benefits. They are a good source of protein and essential vitamins and minerals such as B-vitamins, iron, zinc, selenium, and calcium. However, the high-calorie content, especially from saturated fats, can outweigh the nutritional benefits when consumed in excess. Therefore, moderation and balanced dietary choices are crucial to maintaining a healthy lifestyle while still enjoying the occasional cheesesteak.
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High saturated fat content
Cheesesteaks are typically made with beef and cheese, which are both high in saturated fat. Saturated fats are primarily found in animal products and have long been associated with an increased risk of heart disease. A standard cheesesteak sandwich can range from 600 to 1200 calories, depending on the amount and type of cheese, steak, and toppings used.
Beef, a common ingredient in cheesesteaks, contains about 250 calories per 100 grams before cooking. The type of cheese used also makes a difference, with one ounce contributing an additional 50 to 100 calories. The bread used for a cheesesteak sandwich, typically a hoagie roll, can add another 200 to 300 calories. Toppings and condiments, such as fried onions, peppers, mayonnaise, or ketchup, further increase the calorie count.
The high saturated fat content in cheesesteaks can lead to elevated cholesterol levels, specifically low-density lipoprotein (LDL) or 'bad' cholesterol. This, in turn, can contribute to an increased risk of heart disease. To maintain heart health, it is recommended that saturated fats comprise less than 10% of total daily calorie intake.
While cheesesteaks can provide a good source of protein and essential vitamins and minerals, the excess calories and saturated fat can negatively impact health. Consuming cheesesteaks frequently may contribute to weight gain, elevated blood pressure, and an increased risk of heart disease. Therefore, moderation is crucial, and opting for healthier alternatives can help mitigate the harmful effects.
It is worth noting that cheese is considered a whole food, and in moderation, it can be beneficial. Cheese is a good source of calcium, fat, and protein, as well as vitamins A and B12, zinc, phosphorus, and riboflavin. Grass-fed cheese may offer a healthier balance of omega-6 and omega-3 fatty acids, and some studies suggest that cheese and dairy products could help protect against cavities. However, the high-fat content of cheese, particularly in varieties like blue cheese, Brie, and cheddar, contributes to the overall saturated fat content of a cheesesteak.
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High sodium content
Cheesesteaks are typically high in sodium, which can be harmful to health when consumed in excess. The primary sources of sodium in a cheesesteak are the processed cheese, seasoned meats, and bread. Add-ons such as pickles, peppers, sauces, or extra cheese can further increase the sodium content.
Sodium, or salt, is a necessary mineral for the human body to function properly. It helps maintain fluid balance, transmit nerve signals, and regulate blood pressure. However, consuming too much sodium can lead to water retention, which increases blood volume and puts strain on the heart and blood vessels. This can elevate blood pressure and increase the risk of cardiovascular disease.
The recommended daily sodium intake for a healthy adult is 2,300 mg, but this can vary depending on individual health needs. Individuals with hypertension, kidney disease, diabetes, or cardiovascular concerns should be particularly mindful of their sodium intake and are advised to limit their daily sodium intake to 1,500 mg.
The high sodium content in cheesesteaks can be a concern, especially for those with existing health conditions. Regular consumption of high-sodium meals can contribute to long-term health issues. Therefore, it is important to consider the cumulative sodium intake from all food sources throughout the day, not just the cheesesteak itself. Enjoying cheesesteaks in moderation and opting for healthier alternatives can help mitigate the harmful effects of high sodium consumption.
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Health risks
Cheesesteaks are a tasty treat, but they can be unhealthy if consumed too frequently. They are calorie-dense, with a typical restaurant or takeaway cheesesteak ranging from 600 to 1200 calories. The calorie content depends on the amount and type of cheese, the quantity of steak, and any additional toppings or condiments. For example, a serving of 100 grams of beef contains about 250 calories, while one ounce of cheese adds between 50 to 100 calories. Fried onions, peppers, and condiments like mayonnaise or ketchup also contribute extra calories.
Excess calories can lead to weight gain, and cheesesteaks also contain high levels of saturated fat and sodium, which can increase the risk of heart disease and elevated blood pressure. Saturated fats, commonly found in animal products like beef and cheese, are associated with heart health risks. Consuming too much can raise cholesterol levels, specifically low-density lipoprotein (LDL) or 'bad' cholesterol. Sodium, meanwhile, is linked to hypertension, and individuals with kidney disease, diabetes, or cardiovascular concerns should be mindful of their intake.
Cheesesteaks can also be problematic for people with lactose intolerance or milk allergies, as cheese contains lactose, which can cause digestive issues. However, some firm, aged cheeses like Parmesan, Swiss, and cheddar are low in lactose and may be tolerated in small amounts by those with lactose intolerance.
While cheesesteaks do provide protein and essential vitamins and minerals like B-vitamins, iron, zinc, selenium, and calcium, moderation is key. Opting for healthier alternatives and consuming cheesesteaks less frequently can help mitigate the harmful effects.
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Nutritional benefits
Cheesesteaks are typically made with slices of ribeye or top round steak and melted cheese, often Provolone or Cheese Whiz. The bread is usually a hoagie roll, and toppings can include fried onions, peppers, mayonnaise, or ketchup.
Cheesesteaks can be a good source of protein and essential vitamins and minerals such as B-vitamins, iron, zinc, selenium, and calcium.
Cheese, as a whole food, can be beneficial when consumed in moderation. It is a great source of calcium, fat, and protein, and it contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. Grass-fed cheese may provide a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health.
Additionally, cheese may help protect teeth from cavities, and certain high-fat cheeses like blue cheese, Brie, and cheddar contain conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation.
For those with lactose intolerance or milk allergies, some firm, aged cheeses like Parmesan, Swiss, and cheddar are low in lactose and may be better tolerated in small amounts.
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Frequently asked questions
Cheese steaks are calorie-dense and contain high levels of saturated fat and sodium. As such, frequent consumption can lead to weight gain, high cholesterol, and other health problems. However, when consumed in moderation, cheese steaks can be part of a healthy diet as they provide a good source of protein and essential vitamins and minerals such as B-vitamins, iron, zinc, selenium, and calcium.
Cheese is a whole food and a great source of calcium, protein, vitamins A and B12, zinc, phosphorus, and riboflavin. According to some studies, cheese may also help protect your teeth from cavities. In addition, grass-fed cheese contains omega-3 fats, which are important for heart and metabolic health.
Cheese is high in calories and saturated fat, which can lead to elevated cholesterol levels and an increased risk of heart disease. In addition, soft cheeses and blue-veined cheeses can become contaminated with listeria if made with unpasteurized milk, and cheese contains lactose, which can cause digestive problems for lactose-intolerant individuals.
