What is American Cheese, really?
American cheese is not a traditional, natural cheese but is classified by the FDA as a "pasteurized prepared cheese product" or "pasteurized process cheese food". This means it combines real cheese with other ingredients and additives to achieve its consistent texture and meltability. The manufacturing process blends natural cheeses with water, milk fat, whey, and emulsifying salts. These salts, like sodium citrate, contribute to its smooth texture and shelf life. This processing differentiates it from natural cheeses.
The nutritional breakdown: benefits and downsides
American cheese offers some nutrients but comes with significant drawbacks.
- Benefits: It provides protein with essential amino acids and is often fortified with calcium, phosphorus, vitamin D, and vitamin A, which are important for bone health.
- Downsides: Key concerns are its high levels of saturated fat and sodium. These can contribute to high blood pressure and increased risk of heart disease, especially with regular consumption. Emulsifying salts contribute to the high sodium content.
Comparison: American cheese vs. natural cheeses
Comparing American cheese to natural alternatives reveals nutritional differences. The table below shows typical values per one-ounce slice based on various sources.
| Nutrient | American Cheese (Processed) | Swiss Cheese (Natural) | Cheddar Cheese (Natural) |
|---|---|---|---|
| Calories | ~102 | ~111 | ~114 |
| Protein | ~5 grams | ~8 grams | ~6 grams |
| Total Fat | ~9 grams | ~9 grams | ~9 grams |
| Saturated Fat | ~5 grams | ~5 grams | ~5 grams |
| Carbohydrates | ~1.3 grams | ~0.4 grams | ~0.9 grams |
| Sodium | ~21% DV | ~2% DV | ~8% DV |
| Calcium | ~23% DV | ~19% DV | ~15% DV |
American cheese typically has significantly more sodium than natural options like Swiss or Cheddar, despite similar fat levels. Natural cheeses often provide comparable protein and calcium with less sodium.
The health implications of processed American cheese
Consuming too much American cheese can lead to health issues due to its high sodium and saturated fat. Excess sodium is linked to increased risk of high blood pressure, a factor in heart disease and stroke. High saturated fat can raise LDL cholesterol, contributing to arterial plaque buildup. While some dairy fat research exists, the risks from high sodium remain. Individuals with heart issues should moderate or limit processed cheese intake.
How to enjoy American cheese responsibly
Enjoying American cheese can be part of a balanced diet through mindful consumption.
- Practice Moderation: Use it occasionally instead of daily. Consider using half a slice or substituting with a healthier cheese sometimes.
- Check Labels: Nutritional content varies between brands; some offer lower-sodium or fat versions.
- Pair Wisely: Combine it with healthier options like vegetables or whole-grain bread, avoiding other high-fat or high-sodium foods.
Healthy swaps for American cheese lovers
For those reducing processed foods, several natural cheese alternatives offer similar satisfaction with better nutrition.
- Part-Skim Mozzarella: Melts well and has less saturated fat and sodium than processed American cheese.
- Swiss Cheese: Higher in protein and significantly lower in sodium compared to American cheese.
- Low-Fat Cottage Cheese: A good protein source with lower fat and sodium options, suitable for snacks or salads.
- Feta or Goat Cheese: These natural options are lower in fat and sodium and add flavor without additives.
Conclusion: The final verdict on processed cheese
Whether American cheese is "unhealthy" depends on your overall diet. It's processed and high in sodium and saturated fat, posing risks when overconsumed. However, it does contain nutrients like calcium and protein. For most, moderate, occasional consumption within a balanced diet is unlikely to cause significant harm. For better heart health or lower processed food intake, natural cheese alternatives are healthier. Be an informed consumer, read labels, and make mindful choices. For information on the risks of high sodium, consult the CDC.
