Demystifying American Cheese: Processed vs. Natural
American cheese can be broadly categorized into processed and natural types. Processed singles, like those individually wrapped, are made with cheese scraps, whey, and additives for texture and shelf life. Natural American cheese, often found at the deli, uses more traditional methods and fewer additives, similar to cheddar or colby.
Key Ingredients and Additives
Processed American cheese contains emulsifying salts and stabilizers for a smooth melt. These also contribute to higher sodium levels. Natural American cheese, from brands like Sargento or Organic Valley, has a simpler ingredient list including milk, cheese culture, salt, and enzymes.
A Nutritional Look at American Cheese
Nutritional factors like fat, saturated fat, and sodium are key when assessing American cheese's health profile. It offers protein and may be fortified with vitamins D and A, but is known for high saturated fat and sodium. An ounce of American cheese can provide significant daily values for both sodium (21%) and saturated fat (25%).
Comparing Brands and Types
Organic and natural American cheese options often have fewer artificial additives and a cleaner ingredient list. Brands like Organic Valley and Applegate Organics use organic milk. However, nutritional content, including sodium and fat, can vary, so checking labels is important.
Table: American Cheese Nutrition Comparison (per 1 oz serving)
| Product Type / Brand | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Ingredients Profile |
|---|---|---|---|---|---|
| Processed Singles | ~70-100 | ~6-9 | ~3.5-5 | ~260-460 | Cheese, water, milkfat, emulsifiers, salt, color |
| Natural American (Sargento) | ~90-105 | ~7-9 | ~4-5 | ~310-400 | Milk, cheese culture, salt, enzymes |
| Organic American (Horizon) | ~80-90 | ~6-7 | ~4-4.5 | ~280-350 | Organic milk, water, organic nonfat milk, less processing |
| Low-Fat American | Varies | Lower | Lower | Varies | Reduced fat milk used, potentially more additives |
Tips for Healthier Consumption
Enjoying American cheese healthily involves a few strategies:
- Choose natural over processed: Deli-style or natural American cheese has simpler ingredients.
- Practice portion control: Due to high saturated fat and sodium, moderation is essential.
- Look for low-sodium or organic: Some brands offer options with fewer artificial ingredients or lower sodium. Compare labels.
- Pair with nutritious foods: Balance American cheese with vegetables or whole grains to create a healthier meal.
Healthier Cheese Alternatives
Consider these alternatives for better nutritional profiles:
- Swiss cheese: Often lower in sodium and high in protein.
- Part-skim mozzarella: Lower in sodium, calories, and fat, while providing calcium and protein.
- Cottage cheese: High in protein and low in calories.
- Feta cheese: Naturally low in fat but higher in sodium; a small amount adds significant flavor.
- Parmesan: High in protein and calcium, its strong flavor allows for smaller portions.
Conclusion
While a clear "healthiest" American cheese is hard to pinpoint, natural and organic varieties from brands like Organic Valley or Sargento are generally less processed than individually wrapped slices. Key strategies for enjoying American cheese as part of a balanced diet include moderation, being mindful of its sodium and saturated fat content, and choosing less-processed options when possible. Comparing nutrition labels and considering alternatives can help you make informed choices. For details on ingredient regulations, refer to sources like Serious Eats.
