Patrick Oconnell
Processed cheese has a bad reputation, but is it deserved? While it is true that processed cheese is not 100% cheese, it is made of all real food ingredients. It can even be organic and provide essential nutrients and minerals. However, it is typically less healthy than natural cheese, often containing unhealthy fats, high levels of sodium, and additives that can be harmful in large quantities. Nevertheless, processed cheese is a staple in many households and fast-food restaurants due to its convenience, low cost, and uniform texture. So, is it possible to enjoy processed cheese as part of a healthy diet?
| Characteristics | Values |
|---|---|
| Nutritional profile | Less favourable than natural cheese |
| Health | Can be very bad for health |
| Ingredients | Real food ingredients, including salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients |
| Organic | Can be organic |
| Melting | Melts in a way that real cheese doesn't |
| Texture | Creamier and more consistent |
| Preservation | Lasts longer on the shelf |
| Cost | Cheaper for the producer, seller, and consumer |
| Safety | Not unsafe, but high in sodium and saturated fats |
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What You'll Learn
Processed cheese is not 100% cheese
Processed cheese is not entirely made of cheese. While it is mostly composed of real cheese, it usually hovers around 50% cheese, with the remaining ingredients being non-cheese additives. These additives are added to melted, pasteurized cheese, which is then converted into slices, spreads, or other forms.
The non-cheese ingredients in processed cheese can include salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. These additives serve various purposes, such as enhancing flavor, improving texture, and extending shelf life. For example, sodium phosphate is added to maintain a smooth texture, but excessive intake has been linked to kidney damage and imbalanced calcium levels. Similarly, artificial colorings like tartrazine or Yellow 6 are added for visual appeal but can trigger allergic reactions or hyperactivity in sensitive individuals.
The inclusion of these additives in processed cheese is the reason why it is often considered less healthy than "real" cheese. For instance, processed cheese products are often high in unhealthy fats, including trans fats and saturated fats, which can have negative impacts on cholesterol levels and heart health. Additionally, the high sodium content in processed cheese, arising from the addition of salt as a preservative and flavor enhancer, can contribute to hypertension and put a strain on the heart.
However, it is important to note that not all processed cheese is unhealthy. Some processed cheese products can be organic and provide essential nutrients and minerals. Additionally, processing techniques can sometimes enhance the health benefits of foods. For example, vitamin D is often added to dairy products like milk and yogurt, improving their nutritional profile. Ultimately, while processed cheese may not be 100% cheese, it can still be consumed in moderation as part of a balanced diet.
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It's cheaper and lasts longer
Processed cheese is often vilified, but it has its benefits. While it is not 100% cheese, it is made with real food ingredients. It is also cheaper and lasts longer than regular cheese.
Processed cheese is usually around 50% cheese, with the remaining ingredients being non-cheese additives. These additives can include salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. These ingredients are added to melted, pasteurized cheese, which is then converted into various forms, such as slices, sauces, or spreads.
One of the main advantages of processed cheese is its affordability. It is cheaper for producers, sellers, and consumers. The addition of preservatives and other additives extends the shelf life of processed cheese, reducing the need for refrigeration and resulting in less waste. This longer shelf life also contributes to cost savings for all parties involved.
While processed cheese may be more affordable and convenient, it is important to consider its potential health implications. Processed cheese often contains higher levels of sodium and unhealthy fats, including trans fats and saturated fats. These additives can have negative effects on health, such as raising LDL cholesterol levels and promoting inflammation, which is linked to heart disease and other conditions. However, it's important to note that the overall nutritional profile of cheese, whether processed or not, is generally considered healthy and nutritious.
In summary, while processed cheese may be cheaper and last longer, it is important to consume it in moderation as part of a balanced diet.
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It's high in sodium
Processed cheese is often vilified as unhealthy, and one of the reasons for this is its high sodium content. Salt is added to processed cheese to enhance flavour and act as a preservative. A single slice of processed cheese can contain up to 300 mg of sodium, which is nearly 15% of the daily recommended intake. For reference, 20-30g of processed cheese is about 1/3 of your recommended daily intake of sodium.
Excessive salt intake increases water retention, which raises blood pressure and puts strain on the heart. This can lead to hypertension, or high blood pressure. Over time, high sodium levels can also lead to kidney damage, as the kidneys have to work harder to filter blood.
However, it's important to note that sodium is not inherently unhealthy, and all cheese contains saturated fats and high amounts of salt. Some harder cheeses, such as feta, have even higher levels of sodium, with 323 milligrams per ounce. If sodium is a concern, opt for Swiss cheese, which contains only 53 milligrams per ounce.
While processed cheese does have a high sodium content, it can be consumed in moderation as part of a balanced diet.
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It's high in unhealthy fats
Processed cheese is often vilified as unhealthy, but it can be part of a balanced diet. It is usually around 50% cheese, with other ingredients like salt, food dyes, preservatives, dairy, emulsifiers, and artificial ingredients. These additives can extend shelf life, improve texture, and enhance flavour. While processed cheese can be a source of essential nutrients and minerals, it is also typically high in unhealthy fats, including trans fats and saturated fats.
Trans fats are artificial and can have detrimental effects on health. They have been linked to raising LDL ("bad") cholesterol levels and lowering HDL ("good") cholesterol, which can increase the risk of atherosclerosis, a condition characterised by the hardening and narrowing of arteries. Regular consumption of trans fats is so harmful that many countries have banned their use. However, processed cheese products may still contain trace amounts, depending on manufacturing practices.
Saturated fats are also present in significant amounts in processed cheese. While natural fats in cheese can provide essential fatty acids and support brain and heart health, excessive saturated fat intake can contribute to adverse health effects.
In addition to the high levels of unhealthy fats, processed cheese often contains excessive amounts of sodium, with a single slice containing up to 300 mg, nearly 15% of the daily recommended intake. High sodium intake can lead to hypertension (high blood pressure) and put a strain on the heart. Over time, it can also cause kidney damage as high sodium levels force the kidneys to work harder to filter blood.
While processed cheese can be a convenient and tasty option, it is important to consume it in moderation due to its high levels of unhealthy fats and sodium. As with any food, moderation and balance are key to maintaining a healthy diet and lifestyle.
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It contains additives like emulsifiers, preservatives, and artificial colouring agents
Processed cheese is often vilified, but it is not entirely devoid of nutritional value. It is made from real food ingredients, and it can even be organic. However, it is not 100% cheese, and it does contain additives like emulsifiers, preservatives, and artificial colouring agents. These additives are added to melted, pasteurized cheese, which is then converted into slices, sauces, or spreads.
Emulsifiers are added to processed cheese to help blend fats and water. However, research suggests that some emulsifiers may disrupt gut bacteria, leading to inflammation and an increased risk of inflammatory bowel disease (IBD). Preservatives are added to extend the shelf life of the product, allowing it to sit at room temperature for an extended period. This makes it cheaper for producers, sellers, and consumers. However, preservatives like sodium phosphate, which is used to maintain the cheese's smooth texture, have been linked to kidney damage and imbalanced calcium levels.
Artificial colouring agents are added to processed cheese for visual appeal, but they can trigger allergic reactions or hyperactivity in sensitive individuals, especially children. Common artificial colourings used in processed cheese include tartrazine and Yellow 6. While not considered harmful in moderation, monosodium glutamate (MSG), sometimes added to enhance flavour, can cause headaches, nausea, or chest tightness in sensitive individuals.
While processed cheese does contain these additives, it is important to note that they are also found in many other processed foods. Additionally, some processing techniques can enhance the health benefits of various foods. For example, vitamin D is often added to milk, yogurt, and orange juice to improve their nutritional content.
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Frequently asked questions
Processed cheese is not 100% cheese and contains additives like salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. These additives can include unhealthy fats, including trans fats and saturated fats, which can increase the risk of atherosclerosis, a condition where arteries harden and narrow. Processed cheese also tends to be higher in sodium than other cheeses, and excessive salt intake can lead to hypertension and kidney damage. However, processed cheese can be part of a healthy diet when consumed in moderation.
The added ingredients in processed cheese serve various purposes, such as improving texture, enhancing flavour, and extending shelf life. The preservatives in processed cheese make it last longer, reducing costs for producers, sellers, and consumers.
While processed cheese has a less favourable nutritional profile than natural cheese, it can still provide essential nutrients and minerals. Cheese is a whole food and a good source of calcium, fat, protein, vitamins A and B12, zinc, phosphorus, and riboflavin.
To minimise the negative effects of processed cheese, it is recommended to consume it in moderation as part of a balanced diet. Opting for organic and grass-fed cheese options can also help reduce the consumption of artificial additives and provide a healthier balance of fatty acids. Additionally, pairing cheese with other foods can help balance out the effects of sodium and saturated fats.
