Andy Montoya
Cheddar cheese is a popular variety of cheese, with some reports claiming that 98% of British households buy it. However, cheddar cheese has been found to have high levels of salt. Salt is essential to the cheese-making process, but some experts argue that the levels in cheddar are worryingly high. This has sparked debates about the impact of salt on health and the possibility of reducing salt content in cheese. With varying salt levels across different brands and types of cheddar, it's important for consumers to be aware of the saltiness of their cheese.
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What You'll Learn
Salt content in cheddar
Salt is an essential ingredient in the production of cheese, and it is added for several reasons. Firstly, salt inhibits the growth and activity of harmful organisms, preventing bacteria from growing inside the cheese. It also controls the breakdown of protein, which is important for flavour and texture development, and contributes to the development of defining cheese characteristics such as colour and crust formation.
However, despite its functional role, salt levels in cheese, particularly cheddar, have been a cause for concern. Research has shown that the salt content in cheddar cheese has slightly increased over time. In 2012, the average salt content in cheddar was 1.68 grams per 100 grams, and it has since risen to 1.78 grams per 100 grams. This is concerning because dairy products, including cheddar cheese, are a significant contributor to the salt intake in the diet of many people, especially in the UK, where cheddar is the most popular cheese.
The high salt content in cheddar has prompted calls for reduction. The UK's Department of Health and Social Care has set a target for manufacturers to reduce the salt content in cheddar and hard-pressed cheeses to below 1.9 grams per 100 grams, with an average salt target of 1.66 grams per 100 grams. Some retailers, such as Morrisons, have responded by producing cheddar with lower salt content, demonstrating that gradual reductions in salt are possible without compromising safety or quality.
It is worth noting that the salt content in cheddar can vary depending on the type and aging process. Aged or mature cheddars tend to have higher salt content than young or mild cheddars as they are aged for much longer periods. Therefore, when concerned about salt intake, consumers can opt for younger cheddars or those with reduced salt content, although it is important to be cautious of artificial ingredients that may be added to enhance flavour in low-sodium cheeses. Checking nutrition labels can help consumers make informed choices about the salt content of the cheese they purchase.
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Salt's role in cheese production
Salt plays a crucial role in cheese production, and its addition to cheese is essential for several reasons. Firstly, salt acts as a preservative, inhibiting the growth and activity of harmful organisms and preventing spoilage. This function is due to salt's ability to decrease the water activity of the cheese and increase osmotic pressure, causing dehydration of bacterial cells. Salt also influences the water binding capacity of the casein matrix, reducing the curd moisture content and contributing to the formation of a firm cheese rind.
Secondly, salt contributes directly to the flavour and quality of the cheese. It gives cheese its savoury finish and enhances taste, a flavour that is generally highly appreciated. Salt also indirectly influences the flavour of cheese by controlling the breakdown of protein, which is important for texture development, and by influencing microbial and enzymatic activities. These activities, in turn, affect lactose metabolism, cheese pH, fat degradation, and the formation of flavour compounds such as peptides, free amino acids, and free fatty acids.
Thirdly, salt plays a significant role in the process of ripening cheese. The reduction of brine pH between 5.0 and 5.3 decreases the risk of surface defects and preserves the cheese. Salt absorption increases with brining time, and the inward diffusion of salt from the brine into the cheese occurs simultaneously with the outward diffusion of cheese moisture, restoring osmotic pressure equilibrium.
Finally, salt influences the texture and overall suitability of the cheese. It affects paracasein hydration or aggregation, the tendency to synerese, rheological and textural characteristics, and cooking properties. While salt is essential for cheese production, concerns have been raised about the levels of salt in cheese, with some brands of cheddar having higher salt levels than crisps. Efforts are being made to reduce salt content gradually without impacting safety or quality.
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Reducing salt in cheese
Salt is an essential ingredient in the production of cheese. It inhibits the growth and activity of harmful organisms, controls the breakdown of protein, and is crucial for the development of defining characteristics such as colour and crust. It also influences the shelf life, enzyme activity, flavour, casein hydration, and microbial proliferation during ripening.
However, excessive salt consumption is linked to several health problems, including hypertension, cardiovascular disease, stroke, arterial disease, gastric cancer, osteoporosis, and kidney disease. As a result, there has been a growing awareness of the negative effects of salt on human health, and consumers have been avoiding cheese with high salt content.
To reduce salt in cheese, here are some strategies:
- Gradual reductions: According to Action on Salt's Pombo, salt content can be gradually reduced over time without impacting safety or quality. This can be done by simply adding less salt incrementally. For example, Morrisons' cheddar cheese has about 8% less salt compared to other companies, demonstrating that salt reduction is feasible.
- Explore alternatives: Companies can explore lower sodium salt alternatives, such as using potassium chloride (KCl) or calcium salt instead of sodium chloride (NaCl). However, these alternatives may produce an undesirable metallic or bitter flavour.
- Use of additives: Saltwell® is a naturally occurring salt that achieves a substantial reduction in sodium while preserving the expected salty flavour. It has been successfully used in large-scale commercial hard cheese production, resulting in a 25% reduction in salt content without changing production methods or processes.
- Reducing salt in milk: Salt content in cheese can also be reduced by lowering the salt levels in milk, which naturally contains modest levels of sodium.
- Awareness and regulations: Organisations like Action on Salt advocate for stricter salt reduction targets, and governments and consumers are actively seeking healthier food options. The Food Standards Agency set salt reduction targets as early as 2006, and the UK's Department of Health and Social Care has set maximum salt targets for cheese manufacturers to follow.
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Aged cheddar's saltiness
Cheddar cheese is a natural cheese that is relatively hard, off-white (or orange if colourings such as annatto are added), and sometimes sharp-tasting. It originates from the English village of Cheddar in Somerset, South West England. Cheddar is produced all over the world, and cheddar cheese has no Protected Designation of Origin (PDO).
Cheddar cheese is made with the same ingredients as other cheeses, but what sets it apart is its curing process, called cheddaring. After the liquid is strained from the curds, cheesemakers cut the curd into large slabs, stack the slabs, and flip them regularly to release more liquid. The dense curd is then pressed into moulds and aged. Young cheddar has a mild flavour, while cheddar cheese gets sharper and tastier as it cures.
The "sharpness" of cheddar is associated with the levels of bitter peptides in the cheese. This bitterness is significant to the overall perception of the aged cheddar flavour. Cheddar can be aged for up to 15 years, and the longer it ages, the sharper and tangier it becomes. Vintage or mature cheddars are any cheddars aged for more than 12 months. The microbes and enzymes in vintage cheddar start to break down as the cheese ages, giving it a crystalline texture.
Salt is essential to making good cheese, but some research reveals that the levels can be worryingly high. Salt inhibits the growth and activity of harmful organisms, controls the breakdown of protein, and is crucial for the development of defining cheese characteristics such as colour and crust. Most hard cheeses contain an abundance of salt, and cheddar is no exception. The salt content of cheddar varies across different businesses, with some producing cheddar that is approximately 8% lower in salt compared to others. On average, cheddar cheese contains 1.78g of salt per 100g, which has slightly increased over time.
To reduce salt intake, it is best to stay away from halloumi, blues, feta, and processed cheeses. Checking the nutrition labels on cheese packages can also help monitor salt consumption.
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Health concerns
Cheddar cheese is a popular variety of cheese, often used in sandwiches, grated over pasta, or as a snack. While it is a good source of calcium and protein, it can also be high in salt, fat, and calories. The salt content in cheddar varies across different brands, with some containing more salt than a bag of crisps. The high salt and sodium levels in cheddar can be a health concern for certain individuals.
Firstly, a diet high in sodium can increase the risk of high blood pressure, heart disease, and stroke. People with existing high blood pressure or kidney disease should especially limit their sodium intake to around 1,500 milligrams per day. As a result, they should exercise caution when consuming cheddar cheese.
Secondly, the high-fat content in cheddar can be detrimental to health. A diet high in saturated fat can increase the risk of diabetes, obesity, and cardiovascular issues. Therefore, individuals with high cholesterol should limit their consumption of high-fat cheeses.
Thirdly, cheddar cheese contains lactose, a sugar that individuals with lactose intolerance cannot digest due to their body's lack of the required enzyme. Consuming lactose can lead to digestive issues such as bloating, gas, and diarrhea. However, it is worth noting that harder cheeses like cheddar have lower levels of lactose, and small amounts may be tolerated by those with lactose intolerance.
Finally, some soft and blue-veined cheeses, while not falling under the category of cheddar, can sometimes become contaminated with listeria, especially if made with unpasteurized milk. This can pose a risk to pregnant women, the elderly, and those with weakened immune systems.
While cheddar cheese has its health concerns, it also offers some benefits. Cheddar is a source of vitamin D, which aids in calcium absorption. Additionally, fermented cheeses like cheddar have been linked to higher bone mineral density and lower fracture risk. Moderate consumption of cheddar cheese may even reduce the risk of hypertension, contrary to the concerns surrounding its high salt content.
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Frequently asked questions
The salt content of cheddar cheese varies across different brands and types. On average, cheddar cheese contains 1.78g of salt per 100g, with some brands containing as much as 0.63g of salt per 30g portion.
Salt is essential to the cheese-making process. It inhibits the growth of harmful organisms, controls the breakdown of proteins, and contributes to the development of colour and crust.
Cheddar cheese generally has a higher salt content than other foods. Some brands of cheddar have higher salt levels than crisps, and a 30g portion of many kinds of cheddar contains more salt than a 30g bag of crisps.
