Patrick Oconnell
Sliced American cheese is a popular choice for grilled cheese sandwiches and burgers, valued for its meltability and goo factor. However, it has received criticism for being highly processed and loaded with additives and preservatives. So, is it bad for you? While American cheese offers some nutritional benefits, such as protein, vitamins, and minerals, it is also high in saturated fat, cholesterol, and sodium, which can have negative impacts on cardiovascular health. The high sodium content can contribute to high blood pressure and an increased risk of heart disease and stroke. Additionally, the vegetable oils used in some American cheeses may pose risks for clogged arteries and obesity. While it may not be the healthiest option, American cheese can be enjoyed in moderation as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Nutritional value | High in saturated fat, cholesterol, sodium, calories, protein, vitamins (A and D), phosphorus, calcium, and zinc |
| Health effects | May increase LDL ("bad") cholesterol, linked to higher risk of prostate cancer, may contribute to clogged arteries, obesity, high blood pressure, hypertension, and heart disease |
| Texture | Melts easily, gooey, rubbery, elastic |
| Taste | Mild, slightly sweet |
| Ingredients | Cheese, washed curd cheese, granular cheese, gelatin, vegetable oils, preservatives, sodium citrate |
| Additives | Contains a lot of additives, allowing it to last up to six months or longer |
| Labeling | Often labeled as "pasteurized prepared cheese product" or "cheese food" due to containing less than 50% real cheese |
| Alternatives | Part-skim mozzarella, cottage cheese, parmesan, Swiss, and goat cheese are healthier alternatives |
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What You'll Learn
High in saturated fat, cholesterol and sodium
While American cheese has its benefits, it is high in saturated fat, cholesterol, and sodium.
A single slice of American cheese contains 9 grams of fat, 5 of which come from saturated fats. This accounts for 25% of the daily recommended amount. The same serving size also provides 10% of the daily recommended amount of cholesterol.
High saturated fat intake is associated with increased levels of LDL ("bad") cholesterol, which can lead to atherosclerosis. Atherosclerosis is a condition characterized by narrowed arteries due to plaque buildup and is a significant risk factor for heart disease and stroke. However, it is important to note that some research suggests that saturated fat from dairy may not negatively impact heart health and could have a neutral or protective effect.
American cheese is also high in sodium, with 468 mg of sodium per slice, compared to 174 mg in a slice of cheddar. High sodium intake can lead to increased blood pressure, hypertension, and an elevated risk of heart disease and stroke. Most Americans already consume too much sodium, with their average intake exceeding recommended levels by 48%.
In summary, while American cheese provides some nutritional benefits, its high levels of saturated fat, cholesterol, and sodium can have negative health impacts, particularly when consumed in excess. It is important to enjoy American cheese in moderation and as part of a balanced diet.
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Low in carbohydrates
Sliced American cheese is low in carbohydrates, making it a good option for those on low-carb diets. It is also a source of high-quality protein and is fortified with vitamin D, which helps strengthen bones by improving the absorption of calcium and phosphorus. It also contains vitamins A, phosphorus, calcium, and zinc. Vitamin A promotes eye and immune health, while zinc is essential for growth, digestion, and DNA synthesis.
However, it is important to note that American cheese is also high in calories, saturated fat, cholesterol, and sodium. These aspects can have negative impacts on health. For example, a diet high in sodium can increase the risk of hypertension and high blood pressure, which can lead to an increased risk of heart disease and stroke. Similarly, high saturated fat intake may raise LDL (bad) cholesterol levels, increasing the risk of atherosclerosis, a risk factor for heart disease and stroke.
When considering the health implications of consuming American cheese, it is important to look at the overall diet and the amount consumed. While American cheese may be low in carbohydrates, it should be consumed in moderation due to its high content of saturated fat, cholesterol, and sodium. It is also important to pair it with healthier foods, as consuming it with high-fat or refined grain products can further increase the negative impacts on health.
In summary, while sliced American cheese is low in carbohydrates, it should be consumed in moderation and as part of a balanced diet that includes a variety of nutritious foods.
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High in protein, vitamins and minerals
While American cheese is often regarded as unhealthy, it does offer some nutritional benefits, including being high in protein, vitamins, and minerals.
A 1-ounce (28-gram) single slice of American cheese provides high-quality protein. It is also fortified with vitamin D and naturally contains other vitamins and minerals, such as vitamins A, phosphorus, calcium, and zinc. Vitamin D helps strengthen bones by improving the absorption of calcium and phosphorus. Vitamin A promotes eye and immune health, while zinc is essential for growth, digestion, and DNA synthesis.
Additionally, the combination of calcium and phosphorus in cheese can help maintain bone health and density. However, it is important to note that cheese is also a source of saturated fat, which can increase LDL ("bad") cholesterol levels. While some studies have not found a direct link between cheese intake and heart attacks or strokes, excessive saturated fat intake can lead to atherosclerosis, a risk factor for heart disease and stroke.
Compared to other cheeses, American cheese has a higher carb and calcium content. However, its high sodium content can be concerning, as it may contribute to high blood pressure and an increased risk of heart disease and stroke. Therefore, while American cheese provides some nutritional benefits, it should be consumed in moderation as part of a balanced diet.
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Long-lasting due to preservatives
Sliced American cheese is often criticised for being highly processed and full of additives and preservatives. Indeed, it is said that a slice of American cheese can last up to six months, or even a year, due to the preservatives it contains.
The Food and Drug Administration (FDA) requires that American cheese be labelled as a "pasteurized prepared cheese product" or "pasteurized process cheese food", as it is not made from 100% cheese. In fact, American cheese is mainly a combination of washed curd cheese and granular cheese, which are types of cheese that have been processed in a certain way.
The preservatives in American cheese, along with other additives, are often cited as reasons why it should be avoided. These preservatives can include sodium, vegetable oils, gelatin, and dairy lactose. While these ingredients contribute to the texture and taste of American cheese, they can also have negative health impacts when consumed in excess.
For example, the high sodium content in American cheese has been linked to increased blood pressure, hypertension, and heart disease. Similarly, the vegetable oils and dairy lactose in American cheese have been associated with clogged arteries, obesity, and allergic reactions.
While the preservatives in American cheese can extend its shelf life, it is important to consider the potential health implications of consuming highly processed foods with numerous additives.
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Contains gelatin
Sliced American cheese is often criticized for being highly processed and containing many additives. One of the additives that has been highlighted is gelatin, which gives the cheese its characteristic elasticity and rubbery texture.
Gelatin is a protein made from animal collagen, often derived from the skin, bones, and connective tissues of cows and pigs. It is commonly used as a gelling agent in food products, giving them a unique, jelly-like texture. While gelatin is not inherently unhealthy, some people may have concerns about consuming it due to its animal-based origins. For those who follow diets that restrict or eliminate animal products, such as vegetarians or vegans, the presence of gelatin in American cheese may be considered undesirable or unacceptable.
Additionally, the use of gelatin in American cheese has been criticized as a way to compensate for the low percentage of actual cheese in the product. By adding gelatin, manufacturers can alter the texture and make the product stretch further, reducing the overall cheese content. This practice may be seen as deceptive or as a way to cut costs at the expense of product quality.
It is worth noting that not all brands or varieties of sliced American cheese contain gelatin. Some manufacturers may use alternative additives or processing methods to achieve a similar texture without relying on gelatin. However, the presence of gelatin in many American cheese products has been a point of contention for consumers who are concerned about the processing and additives used in their food.
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Frequently asked questions
Sliced American cheese is a processed cheese product, which means it contains other ingredients besides cheese. While it is a good source of protein, vitamins, and minerals, it is also high in calories, saturated fat, cholesterol, and sodium. Consuming too much sodium can lead to high blood pressure and an increased risk of heart disease and stroke.
American cheese is designed to have a creamy texture and melty quality. This makes it a popular choice for grilled cheese sandwiches and burgers. However, the processing does mean that it contains additives and preservatives, which some people prefer to avoid.
The colour of American cheese is due to the addition of annatto extract, a natural food colouring.
American cheese has been found to have higher levels of saturated fat, cholesterol, and sodium than other cheeses. For example, a 1-ounce (28-gram) slice of American cheese has 5 grams of saturated fat, which is 25% of the recommended daily amount. However, it is important to consider portion sizes and the overall diet when making comparisons.
If you are looking for healthier options, part-skim mozzarella, cottage cheese, parmesan, Swiss, and goat cheese are all lower in saturated fat and sodium than American cheese.
