Randy Chandler
Macaroni and cheese is a beloved comfort food, but it has a bad reputation for being unhealthy. While it combines two staple food groups—dairy and carbohydrates—the addition of butter, milk, and cheese means it is high in calories, fat, and sodium. However, the unhealthiest aspect of macaroni and cheese may be the potentially harmful chemicals called phthalates, which are often found in high concentrations in the powdered cheese mixes. Phthalates have been linked to various health issues, especially in pregnant women and children, which has caused concern among consumers.
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What You'll Learn
High in calories, fat, and sodium
Macaroni and cheese is a beloved comfort food, but it is not exactly healthy. It is typically high in calories, fat, and sodium, which can have negative health impacts.
First, macaroni and cheese is often high in calories. For example, a large order of macaroni and cheese from a restaurant can contain 2,200 calories, which is more than the average American should consume in an entire day. Even a small order can contain 590 calories, which is still a significant amount. These high-calorie counts can contribute to weight gain and obesity if consumed regularly.
Second, mac and cheese is usually loaded with fat, especially saturated fat, which can have adverse effects on heart health. The fat content in a large order of restaurant macaroni and cheese can be as high as 133 grams, with 58 grams being saturated fat. That is well above the recommended daily maximum of artery-clogging saturated fat. Even a small order contains 29 grams of fat, including 18 grams of saturated fat.
Third, macaroni and cheese tend to be high in sodium. A large order can contain up to 4,310 mg of sodium, while a small order still has 730 mg. These levels are far above the recommended daily maximum, with sodium increasing the risk of high blood pressure and other cardiovascular issues.
While macaroni and cheese is a tasty treat, it is important to consume it in moderation due to its high levels of calories, fat, and sodium. To make it a more balanced meal, one can use whole-wheat pasta, low-fat cheese, and add vegetables. Portion control is also essential to maintaining a healthy diet while still enjoying this comfort food.
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Loaded with cheese
Macaroni and cheese is a beloved comfort food for many. However, it is also typically loaded with cheese, butter, and milk, making it high in calories, fat, and sodium. The high-calorie content of this dish is evident in restaurant servings, with some containing up to 2,200 calories per order. This amount far exceeds the recommended daily calorie intake for an average adult on a 2,000-calorie diet.
The cheese in macaroni and cheese is a significant contributor to its high-fat content, particularly saturated fat. The use of whole milk, butter, and other dairy products in the dish further increases its fat content. While protein content is often adequate, it comes from higher portions of cheese, again increasing the saturated fat levels.
In addition to the high-calorie and fat content, the cheese in macaroni and cheese can also introduce potentially harmful chemicals. Studies have found that boxed macaroni and cheese products, as well as certain processed cheeses, often contain high levels of phthalates. Phthalates are chemicals used to soften plastics, and they have been linked to various health issues. These include disrupting hormones like testosterone, impacting the development of the male reproductive system, and behavioural problems in children. While Europe has banned many phthalates, the FDA in the United States has been more lenient, and high levels of phthalates have been detected in popular boxed macaroni and cheese products.
While macaroni and cheese may be a tasty treat, it is important to be mindful of its high-calorie, fat, and sodium content. Additionally, the presence of potentially harmful chemicals in boxed varieties is a cause for concern, particularly for children and those who consume it regularly. As with any food, moderation is key, and it may be beneficial to opt for homemade versions using healthier ingredients, such as whole-wheat pasta and low-fat cheese, to create a more balanced meal.
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Contains preservatives and artificial colouring
Macaroni and cheese, or mac and cheese, is a dish that combines pasta and cheese. It is often made with boxed mixes that include powdered cheese, which can contain preservatives and artificial colouring. While it is a popular comfort food, there are concerns about the health impacts of consuming this dish due to the presence of these additives.
Preservatives are added to foods like mac and cheese to extend their shelf life and prevent spoilage. However, some preservatives, such as butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT), have been linked to potential health risks. These preservatives are known to accumulate in the body and may have adverse effects on the digestive system, liver, and brain. They have also been associated with an increased risk of cancer in some studies.
Artificial colouring is added to mac and cheese to enhance its appearance and make it more visually appealing. One of the most common artificial colourings used in this dish is Yellow #5, which gives the cheese its distinctive bright orange colour. However, artificial colouring has been linked to negative health effects, especially in children. Studies have suggested that artificial colours may contribute to hyperactivity and attention issues in children, and they have also been implicated in allergic reactions and other health problems.
In addition to the potential health risks associated with preservatives and artificial colouring, there is also the issue of nutritional value. Mac and cheese is often highly processed and loaded with sodium, saturated fat, and calories. While it can be part of a balanced diet in moderation, it is important to be aware of the additives and their potential impacts on health.
To avoid the negative effects of preservatives and artificial colouring, some people choose to make their own mac and cheese from scratch, using fresh ingredients and avoiding processed cheese products. This allows for greater control over the ingredients and the nutritional content of the dish. Additionally, opting for whole-wheat pasta and low-fat cheese can make the dish healthier while still enjoying the comfort food.
While mac and cheese is a tasty treat for many, it is important to be aware of the potential presence of preservatives and artificial colouring and their associated health risks. Making informed choices and consuming this dish in moderation can help ensure a healthier relationship with this popular comfort food.
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May contain phthalates
Macaroni and cheese may contain phthalates, which are potentially dangerous chemicals used to soften plastics. Phthalates have been banned from baby products like bottles, rubber duckies, and teething rings because they could pose a health hazard. However, they are still allowed by the FDA in food packaging.
A 2017 study analyzed 30 cheese products and detected phthalates in almost all samples. Nine of the products tested were of the Kraft variety, and eight of those contained phthalates. The study also examined 10 commercial macaroni and cheese dry mixes, finding phthalates in all of them. Phthalates were detected in ten different forms, with as many as six found in a single product. The absolute levels reported were high, with 940 micrograms of phthalates per kilogram of powdered cheese.
The presence of phthalates in macaroni and cheese is concerning because of their potential health effects. Studies have shown that high phthalate exposure can disrupt hormones like testosterone and impact the development of the male reproductive system, leading to genital birth defects in infant boys. Phthalates have also been linked to learning and behavioral problems in older children, as well as high blood pressure and insulin resistance.
While macaroni and cheese may contain phthalates, it is important to note that it is not the only processed food that does. The risk of phthalate toxicity from consuming macaroni and cheese is very low, and no cases of phthalate toxicity have been specifically linked to this dish. However, due to the potential health risks associated with phthalates, it may be advisable to limit your consumption of highly processed foods, including boxed macaroni and cheese, and opt for homemade versions instead.
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Low nutritional value
Macaroni and cheese is considered unhealthy due to its low nutritional value. It is typically loaded with cheese, butter, and milk, making it high in calories, fat, and sodium. A single order of macaroni and cheese at a restaurant can contain up to 2,200 calories, 133 grams of fat, 4,310 milligrams of sodium, 160 grams of carbohydrates, and 96 grams of protein. This is significantly more than the recommended daily intake for an average adult on a 2,000-calorie diet.
The high-calorie content of macaroni and cheese is mainly due to the large amount of fat it contains, especially saturated fat. The use of whole milk, butter, and cheese contributes to this. Additionally, the sodium content in macaroni and cheese is also very high, with a single serving providing up to 187% of the recommended daily maximum.
The dish also offers limited nutritional benefits in terms of vitamins, minerals, and fiber. While it does provide some protein, this comes from higher portions of cheese, which again increases the saturated fat content.
The nutritional value of macaroni and cheese can be improved by making some simple adjustments. Using whole-wheat pasta instead of white pasta increases the fiber content. Substituting low-fat cheese for regular cheese reduces the overall fat content without compromising on taste. Adding vegetables like broccoli not only boosts the nutritional profile but also makes the dish more filling and satisfying.
It is worth noting that the nutritional content of macaroni and cheese can vary depending on the specific ingredients and portion sizes used. While it is generally considered indulgent and high in calories, it can still be enjoyed as part of a balanced diet by practicing portion control and making healthier ingredient substitutions.
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Frequently asked questions
Macaroni and cheese is typically loaded with cheese, butter, and milk, making it high in calories, fat, and sodium. It also often contains white pasta, which is high in carbohydrates.
Using whole-wheat pasta, low-fat cheese, and adding vegetables can make macaroni and cheese a more balanced meal. Portion control is also important.
Some varieties of macaroni and cheese, especially those made with powdered cheese, may contain high levels of phthalates. Phthalates are chemicals that can disrupt hormones and have been linked to health issues in children and infants and pregnant women.
A study tested 10 different varieties of mac and cheese, including organic options, and found high levels of phthalates in all of them. However, it's important to note that macaroni and cheese is not the only source of phthalates in the food system.
Yes, there are numerous alternatives to macaroni and cheese that can be healthier options. Some suggestions include salads, vegetable-based dishes, or opting for a more balanced meal that incorporates a variety of food groups.
