What is Sargento Cheese, Exactly?
To understand if Sargento cheese is 'bad' for you, it's crucial to distinguish between natural cheese and processed cheese products. Sargento prides itself on producing natural cheese, which is made using traditional methods directly from milk, cheese culture, salt, and enzymes. This is a key differentiator from process cheese, which is made by grinding, mixing, and heating natural cheeses with other dairy ingredients and additives. While a process cheese food is only required to contain 51% real cheese, Sargento's products are 100% natural cheese. This distinction often means a richer flavor, a cleaner label with fewer ingredients, and a different texture profile.
The Nutritional Pros of Sargento
Like other natural cheeses, Sargento offers several nutritional benefits when consumed in moderation. For example, Sargento cheddar cheese sticks are a good source of protein and calcium, with each stick providing 5 grams of protein and 10% of the daily value for calcium. Calcium is essential for bone health and proper muscle and nerve function. Cheese also contains vitamin A and B12, along with phosphorus. The protein content makes it a satisfying snack that can help keep hunger at bay. Some aged varieties contain conjugated linoleic acid (CLA), a healthy fat that may help with inflammation.
The Nutritional Cons: Saturated Fat and Sodium
While offering valuable nutrients, Sargento cheese is also high in saturated fat and sodium, a characteristic common to many cheeses. For instance, a serving of Sargento sharp cheddar can contain up to 4g of saturated fat and 130mg of sodium. Excessive intake of saturated fat can increase the risk of heart disease, while high sodium can contribute to high blood pressure. The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories, and cheese consumption should be managed within these guidelines. For those monitoring their intake, Sargento does offer reduced-fat options that have a lower fat and calorie count.
What's in Sargento Shredded Cheese?
Sargento's shredded cheeses contain a few additional ingredients that can be a point of concern for some consumers. Ingredients like powdered cellulose and potato starch are added to prevent the shredded cheese from caking and sticking together. Sargento states these are not fillers and are not harmful. Another additive found in some shredded varieties is Natamycin, a natural mold inhibitor. While generally recognized as safe, some health-conscious grocery stores have banned products containing it. Consumers should always check the label of a specific product to be aware of all ingredients.
Sargento vs. Processed American Cheese
The difference between Sargento's natural cheese and processed American cheese is significant, both in composition and health implications. Processed cheese often uses emulsifiers and preservatives to achieve a longer shelf life and a uniform texture, but this comes at the cost of higher sodium and fewer nutrients. Sargento's natural cheese, on the other hand, contains fewer ingredients and offers a more complex flavor profile.
Comparison Table: Sargento Natural vs. Processed Cheese
| Feature | Sargento Natural Cheese | Processed American Cheese |
|---|---|---|
| Ingredients | Few, simple: milk, cheese culture, salt, enzymes. | Many, including emulsifiers, preservatives, and other dairy ingredients. |
| Processing | Traditional curdling of milk; less intensive. | Grinding, mixing, and heating natural cheese with additives. |
| Nutrients | Good source of protein and calcium. | Stripped of many nutrients; more of a 'cheese food'. |
| Taste/Texture | Complex, richer, and more varied taste; firmer texture. | Uniform, mild, often described as chemical or bland; softer texture. |
| Sodium | High, but varies by type; generally lower than processed cheese. | Often very high, with some slices containing over 400mg. |
| Fat | High in saturated fat, but reduced-fat options are available. | Often high in unhealthy fats. |
How to Include Sargento in a Healthy Diet
To enjoy Sargento cheese without guilt, moderation is key. Here are some tips for a balanced approach:
- Pair it with balanced foods: Enjoy a small portion with a fiber-rich apple or a handful of almonds for a satisfying, nutrient-dense snack.
- Use it for flavor, not volume: A little shredded Sargento can add a burst of flavor to a salad, omelet, or soup without excessive calories.
- Opt for reduced-fat versions: Sargento offers reduced-fat options that provide the same flavor with less saturated fat.
- Monitor sodium intake: If you have high blood pressure, be mindful of the sodium content. Pair it with low-sodium foods and drink plenty of water.
- Listen to your body: Some people with lactose intolerance can handle aged, natural cheeses better than others. Be aware of how your body reacts.
Conclusion
So, is Sargento cheese bad for you? Not inherently, but its healthfulness depends on your overall dietary patterns and portion control. As a natural cheese, it's a good source of protein and calcium, making it a healthier alternative to highly processed cheese foods. However, its high saturated fat and sodium content mean it should be enjoyed in moderation. By choosing reduced-fat varieties and being mindful of portion sizes, Sargento can be a flavorful and nutritious part of a balanced diet.
Note: Concerns about dairy sourcing, including potential use of antibiotics and hormones, have been raised by watchdog groups like the EWG, and a lawsuit has occurred over past marketing claims, so conscious consumers may wish to research these topics further.
