The term "plastic cheese" is a colloquial descriptor for processed cheese products, such as individually wrapped American cheese slices. This characterization stems from their unique texture, uniform appearance, and the fact that they often do not meet the legal definition of "cheese" in some regions, instead being labeled "pasteurized prepared cheese product". While not literally made of plastic, these products have a distinct chemical composition that raises nutritional concerns.
Understanding Processed Cheese Composition
Processed cheese is manufactured by blending natural cheeses (like cheddar or Colby) of varying maturities with other ingredients. This mixture is then heated under vacuum with constant agitation to create a homogeneous product. The key difference from natural cheese lies in the additives.
Key Ingredients of Concern
- Emulsifying Salts: Ingredients like sodium phosphate or sodium citrate are essential to processed cheese. They prevent the fat and water from separating during heating, resulting in the signature smooth, meltable texture. However, these contribute significantly to the sodium load.
- High Sodium Content: Processed varieties generally contain much higher sodium levels than natural cheeses to enhance flavor and act as a preservative.
- Additives and Colorings: Artificial colorings (like Yellow 6, sometimes banned in other countries) and preservatives are frequently added to ensure consistency and extend shelf life.
- Non-Dairy Ingredients: Some products, particularly those labeled as "cheese product" rather than "processed cheese," may contain milk protein concentrate (MPC), whey, or vegetable oils to reduce costs, which can lower the overall protein and calcium content relative to natural cheese.
Nutritional Drawbacks and Health Risks
The primary health concerns surrounding plastic cheese relate to its status as an ultra-processed food, high in components linked to chronic health conditions.
High Saturated Fat and Sodium
Diets high in saturated fat and sodium are associated with an increased risk of heart disease and high blood pressure (hypertension). A single slice of processed American cheese can provide a significant percentage of the daily recommended intake for saturated fat and sodium. Excessive sodium intake is a major public health concern, especially for individuals at risk of cardiovascular issues.
Emulsifier Concerns
High intake of phosphates, commonly used as emulsifiers, has been linked to potential kidney problems in some studies. While cheese provides essential nutrients like calcium, the balance in highly processed cheese products may be skewed by these additives.
Comparison Table: Processed vs. Natural Cheese
Below is a general comparison of key nutritional elements per 1-ounce (28-gram) serving. Note: Values vary widely by brand.
| Nutritional Aspect | Processed American Cheese (Approx.) | Natural Cheddar Cheese (Approx.) |
|---|---|---|
| Calories | 90-110 | 110-120 |
| Total Fat | 7-9g | 9-10g |
| Saturated Fat | 4-5g | 6g |
| Protein | 5-6g | 7-8g |
| Sodium | 350-450mg | 150-180mg |
| Calcium (% DV) | 15-20% | 20-25% |
| Additives/Emulsifiers | High (Phosphates, Citrates) | None |
Moderation and Healthier Alternatives
While processed cheese can be consumed in moderation as part of a balanced diet, it should not be considered a primary source of dairy nutrition. For those seeking healthier options, prioritizing natural cheeses is recommended.
Healthier Cheese Options
- Low-Sodium Cheeses: Look for cheeses explicitly labeled low-sodium or natural cheeses that inherently contain less salt (e.g., Swiss, fresh mozzarella).
- Less Processed Forms: Aged natural cheeses (like Parmesan or sharp cheddar) are typically lower in lactose and contain fewer additives.
- Portion Control: Due to the calorie and saturated fat density of all cheese, portion control is key, regardless of the type.
Conclusion
How unhealthy is plastic cheese? The answer is that its unhealthiness stems primarily from high levels of sodium, saturated fats, and non-dairy additives compared to natural cheese. While it provides calcium and protein, its status as an ultra-processed food means it offers less nutritional density per calorie and may pose risks related to hypertension and high cholesterol if consumed excessively. Consumers can mitigate these risks by opting for natural cheese alternatives or limiting processed cheese intake to occasional treats.
