Mac And Cheese: High Carb Comfort Food

Macaroni and cheese is a beloved comfort food for many, but it's important to consider its nutritional value. The dish is a combination of two main ingredients: cheese, often in a milk-based sauce, and pasta. This classic combination is high in carbohydrates, especially when made with refined grain-based flour and processed cheese. The cheese sauce, typically starting with a bechamel base, contains milk and flour, which are not keto-friendly. Additionally, processed cheeses may contain hidden carbs like added food starch and maltodextrin. The pasta, made with wheat flour, contributes significantly to the overall carb count. While macaroni and cheese offers some essential nutrients like phosphorus, magnesium, calcium, and potassium, its high carb content makes it unsuitable for those following keto or other low-carb diets.

Explore related products

17g High Protein Variety Penne, Rotini, Elbow Macaroni Pasta | 7g Low Carb Keto Pasta | Healthy, Italian Pasta From Italy | 3-Pack, 8oz - Pete's Pasta

$28.49 $35.99

Barilla Protein+ Elbows Pasta, 14.5 Oz

$4.24 $4.96

Barilla Protein+ (Plus) Penne Pasta, 14.5 Ounce - plant based - Made from Lentils, Chickpeas & Peas - Non-GMO, Kosher Certified and Vegan

$1.97 $2.28

Dreamfields Healthy Pasta Living Elbows, 13.25-Ounce Boxes (Pack of 6)

$29.99

Low Carb Pasta, Great Low Carb Bread Company, 8 oz. (Elbows) (Original Version) (Original Version)

$12.95

BARILLA Protein Plus, Rigatoni, 14.5oz

$2.99

Mac and cheese is high in carbs

The nutritional breakdown of mac and cheese varies depending on the exact ingredients, but the dish usually provides nutrients like phosphorus, magnesium, calcium, and potassium. Thanks to the generous serving of cheese, mac and cheese dishes are high in calcium. For example, one Easy Mac regular-size microwaveable package (215 grams) of prepared mac and cheese has 204 mg of calcium. However, it also has 42 grams of net carbs, which is too high for a keto dieter.

Traditional mac and cheese is made with processed cheese and refined grain-based flour, which is high in starch and breaks down into sugar in the body. Cheese also contains lactose, which is a sugar found in dairy. While some dairy products are low enough in lactose to be keto-friendly, mac and cheese is typically not one of them. In addition, mac and cheese made from scratch usually starts with a basic white sauce (bechamel) base, which contains milk and flour, which are not keto-friendly.

There are, however, some low-carb alternatives to traditional mac and cheese. For example, you can use low-carb macaroni noodles instead of traditional flour ones to obtain a similar texture and taste. You can also use cauliflower instead of noodles, although some people may find that this does not satisfy their mac and cheese cravings.

It's not suitable for keto diets

Macaroni and cheese is not suitable for keto diets because it is high in carbohydrates. The dish consists of two main ingredients: cheese, often in a milk-based sauce, and pasta. The cheese is usually cheddar, American, or parmesan, but other varieties such as goat cheese, brie, gouda, gruyere, and even cream cheese may be used. The sauce often contains milk and flour, which are not keto-friendly.

Pasta is typically made with refined grain-based flour, which is high in starch. Starch is a chain of sugar molecules that the body breaks down into individual sugar molecules. As a result, macaroni and cheese made with traditional pasta and cheese ingredients are too high in carbs for a keto diet. For example, one Easy Mac regular-size microwaveable package (215 grams) of prepared mac and cheese has 42 grams of net carbs, which is far too high for a keto diet.

Even \"low-carb\" versions of boxed macaroni and cheese may not be suitable for keto diets. These versions often use low-carb pasta, but they may skimp on the sauce, affecting the taste and texture. While there are keto alternatives and recipes available, such as using low-carb macaroni noodles or cauliflower instead of traditional pasta, the taste and texture may differ from traditional macaroni and cheese.

Additionally, when considering the glycemic index of foods, which measures their effect on blood sugar levels, macaroni and cheese also falls into the category of high-carbohydrate foods. An average serving of Mac-n-cheese (Kraft® box) has 55 grams of net carbs with a GI of 64 and a GL of 33, indicating a high glycemic load.

Alternatives for keto or low-carb diets

Macaroni and cheese is a dish that traditionally uses wheat flour and milk, both of which are high in carbohydrates. For this reason, it is not suitable for keto or low-carb diets. However, there are several alternatives that can be made to the dish to make it keto-friendly.

One alternative is to substitute the wheat pasta for a low-carb alternative. There are several low-carb pasta options available that are made without wheat or grains, such as almond flour pasta or the Great Low Carb Bakery brand of low-carb elbow macaroni. These alternatives typically have a similar texture and taste to traditional pasta, but with far fewer carbohydrates.

Another option is to replace the pasta entirely with cauliflower. This option is gluten-free and provides a good amount of vegetables while still retaining the creamy, cheesy flavor of traditional macaroni and cheese. The cauliflower can be roasted, steamed, or air-fried, and then mixed with cheese, cream, and butter to create a rich and flavorful sauce. This option is also suitable for those on keto or low-carb diets, as it does not contain any wheat or grain products.

When making a keto-friendly version of macaroni and cheese, it is important to be mindful of the type of cheese used. Processed cheeses may contain hidden carbohydrates, so it is best to opt for unprocessed, full-fat, whole-milk cheeses. Additionally, when making a sauce, it is important to avoid using flour, as it is not keto-friendly. Instead, heavy cream or almond milk can be used to create a rich and creamy sauce.

For those who want to add some extra flavor or protein to their keto macaroni and cheese, there are several options. Bacon, chicken, or turkey can be added to the dish, providing a savory boost of flavor. Spices such as cayenne pepper, red pepper flakes, or garlic powder can also be added to give the dish a kick.

Explore related products

Banza Elbows & Classic Cheddar Mac and Cheese - High Protein, Gluten Free, and Lower Carb Protein Mac and Cheese - 5.5oz

$2.99 $3.18

Goodles Cheddy Mac Creamy Cheddar and Macaroni Pasta - Nutrient Packed with Real Cheese, Fiber, Protein, Prebiotics, Plants, & Vegetables | Non-GMO, Organic Ingredients [Cheddy Mac, 6 oz. 1 Pack]

$2.68 $2.98

Care Free Kitchen Plain 3-Pack (8 oz. Bags) Rotini Keto Pasta Noodles, 20g High Protein, Low Carb 2g Net Carbs, 26g High Fiber

$34.99

Three Farm Daughters High Fiber Elbow Macaroni Pasta Pack, Low GI, Non GMO Elbow Pasta Noodles, Low Net Carb, Made in the USA, 12 oz. (1 Pack)

$9.96

Banza Rotini Pasta from Chickpeas - Gluten Free, High Protein, and Lower Carb Protein Rotini Chickpea Pasta - 8oz

$2.99

Pastabilities, Lower Calorie Pasta, Penne – 100 Calories per Serving, Low Net Carbs, Low Calorie, Non-GMO, High Fiber, Vegan, Plant-Based, Enhanced Nutrients, Delicious Taste & Texture (8 Ounce, 2 Pack)

$13.98

Glycemic index and glycemic load

Macaroni and cheese is a dish that combines two main ingredients: cheese, often in a milk-based sauce, and pasta. The dish is typically high in carbohydrates, with one source citing an average serving of Mac-n-cheese (Kraft® box) as containing 55 grams of net carbs.

The glycemic index (GI) and glycemic load (GL) are measures that indicate how a particular food may affect blood sugar levels. The glycemic index assigns a numerical score to a food based on how drastically it makes your blood sugar rise relative to pure glucose, which has a score of 100. Foods with a score of 55 or below are considered low-glycemic-index foods, while a score of 70 or above is deemed very high. The glycemic load, on the other hand, takes into account both the quality (GI) and quantity of carbohydrates in a typical serving of food, providing a more accurate picture of its real-life impact on blood sugar levels.

A food's glycemic load is calculated by multiplying the glycemic index of the food by the amount of carbohydrates in grams provided by a serving and then dividing the total by 100. For example, watermelon has a high glycemic index of 80, but its low carbohydrate content results in a glycemic load of only 5.

While the glycemic index is a useful indicator, it does not account for all the factors that influence blood sugar levels. The glycemic load is considered a more reliable tool as it offers a more comprehensive view of a food's impact on blood sugar and insulin levels.

Consuming a diet high in glycemic load has been associated with an increased risk of adverse health outcomes, including type 2 diabetes and cardiovascular disease. Therefore, it is generally recommended to opt for foods with lower glycemic loads, especially those high in fiber and whole grains, to promote better blood sugar management and overall health.

Nutritional value

Macaroni and cheese is a dish that combines two main ingredients: cheese, often in a milk-based sauce, and pasta. The cheese is most commonly cheddar, American, or parmesan, but other varieties such as goat cheese, brie, gouda, gruyere, and even cream cheese may be used. The pasta is typically made with wheat flour and water, and sometimes eggs.

Macaroni and cheese are high in carbohydrates, especially when made with processed cheese and refined grain-based flour. The dish is not suitable for keto or other low-carb diets due to its high carbohydrate content. For example, a regular-sized microwaveable package of Easy Mac (215 grams) contains 42 grams of net carbs, which is well above the limit for a keto diet. Similarly, an average serving of Kraft macaroni and cheese has 55 grams of net carbs and a high glycemic index (GI) of 64.

The nutritional value of macaroni and cheese can be improved by making some ingredient substitutions. For instance, low-carb macaroni noodles can be used instead of traditional flour-based ones to achieve a similar texture and taste. Additionally, cauliflower can be used as a substitute for the noodles, although this significantly alters the flavor and is more akin to a cauliflower gratin. Other keto-friendly alternatives include using unprocessed, full-fat, and whole-milk cheeses, as cheese itself contains lactose, a type of sugar.

While macaroni and cheese may not be the healthiest option due to its high carbohydrate content, it does provide certain nutrients such as phosphorus, magnesium, calcium, and potassium. For instance, a regular-sized Easy Mac package contains 204 mg of calcium. However, the dish's nutritional value is highly dependent on the specific ingredients used, with variations in ingredients potentially increasing the overall carbohydrate count.

Frequently asked questions