Cheese is a complex food, and its nutritional profile varies widely depending on the type and how it is produced. While natural cheeses offer a wealth of calcium and protein, many varieties, especially processed ones, contain ingredients and nutritional levels that warrant consideration for those monitoring their health.
The Unavoidable Side of Natural Cheese
Even in high-quality natural cheeses, certain components exist that can pose issues when consumed in excess or by individuals with sensitivities. These are not 'additives' in the traditional sense, but intrinsic elements of the cheese itself.
High Sodium Content
Sodium, or salt, is a critical ingredient in cheesemaking, assisting with moisture control, flavor development, and the inhibition of harmful bacteria. However, many cheeses contain significant amounts of sodium, which can be problematic for individuals with high blood pressure or other heart-related concerns. Some varieties are far saltier than others; for example, feta and blue cheese tend to be high in sodium, while Swiss cheese is typically lower.
Saturated Fat
Most cheeses are calorie-dense and high in saturated fat. While recent research suggests that the saturated fat from cheese might not impact heart health in the same way as saturated fat from red meat, moderation is still key. For those on a diet to manage cholesterol or weight, high-fat cheese varieties can quickly contribute to an excessive intake of calories and saturated fat.
Lactose
For individuals with lactose intolerance, the milk sugar present in cheese can cause digestive discomfort. The good news is that the lactose content decreases as cheese ages, as the lactose is fermented by bacteria. This makes well-aged cheeses like Parmesan and mature cheddar more tolerable for many people with lactose sensitivities. Soft, fresh cheeses often contain higher levels of lactose.
Unwanted Additives in Processed Cheese
Processed cheese products, such as American cheese singles, cheese spreads, and some pre-shredded cheeses, often contain a list of ingredients far beyond milk, salt, and cultures. These additives are included to achieve a specific texture, a long shelf life, and consistent meltability.
Emulsifying Salts
Processed cheese wouldn't melt smoothly without emulsifying salts, such as sodium phosphate and sodium citrate. These agents bind the milk proteins and fat together, preventing the oily separation that occurs when natural cheese is heated. Excessive intake of phosphates, a key component in many emulsifying salts, is a concern for some individuals, particularly those with kidney disease.
Preservatives and Stabilizers
To extend shelf life, processed cheese may contain preservatives like sorbic acid salts (E200, E202) and natamycin (E235), which inhibit mold and yeast growth. Stabilizers and fillers, such as modified starch, carrageenan, and guar gum, are used to maintain texture and moisture, especially in low-fat varieties. Pre-shredded cheeses are often coated with anti-caking agents like cellulose or potato starch to prevent clumping.
Unlisted Contaminants
Beyond intentional additives, some processed cheese products have been found to contain concerning substances. Research has shown that phthalates, chemicals banned from children’s toys due to potential health concerns, were present in powdered cheese mixes. Exposure to these chemicals is linked to behavioral and neurodevelopmental issues in children, highlighting the hidden risks of highly processed foods.
Common Additives in Processed Cheeses
- Emulsifying Salts: Help achieve a uniform, creamy melt by preventing fat separation (e.g., sodium phosphate, sodium citrate).
- Preservatives: Inhibit mold and yeast growth to extend shelf life (e.g., sorbic acid salts, natamycin).
- Stabilizers: Maintain consistent texture, moisture, and mouthfeel (e.g., carrageenan, guar gum).
- Anti-caking Agents: Prevent shredded cheese from clumping (e.g., cellulose, potato starch).
- Flavorings and Colorings: Artificial flavors and colorants like annatto may be used for a standardized appearance and taste.
- Vegetable Oils and Fats: May be used to replace or supplement dairy fat for cost efficiency.
Natural vs. Processed Cheese: A Comparison
To highlight the differences in ingredients, the following table compares typical characteristics of a simple, natural cheddar versus a processed cheese slice.
| Feature | Natural Aged Cheddar Cheese | Processed American Cheese Slice |
|---|---|---|
| Primary Ingredients | Milk, salt, starter cultures, rennet | Natural cheeses, emulsifying salts, water, whey protein, milkfat, salt, preservatives, artificial coloring |
| Shelf Life | Shorter than processed cheese, ripens over time | Long shelf life, designed for durability |
| Sodium Content | Often high, but varies by type and age | Typically higher due to added salts and preservatives |
| Fat Content | Generally high in saturated fat | Can contain added vegetable oils or milkfat, and varying levels of saturated fat |
| Additives | Minimal; primarily rennet, cultures, and salt | Contains emulsifying salts, preservatives, stabilizers, and colors |
| Digestion | Easier to digest, especially aged varieties (lower lactose) | High sodium content can be dehydrating and harder to digest |
| Allergens | Contains concentrated milk proteins (casein, whey), plus histamines in aged types | Contains concentrated milk proteins and various additives that may trigger sensitivities |
Making Healthier Cheese Choices
For those who enjoy cheese but want to avoid the pitfalls of problematic ingredients, making mindful choices is essential. Here are some strategies to consider:
- Prioritize Natural Over Processed: Opt for real, natural cheese blocks or wheels with short, recognizable ingredient lists. This minimizes exposure to preservatives, emulsifiers, and other artificial additives.
- Read Labels: Pay close attention to sodium and saturated fat content. The nutritional information on labels can help you select varieties that align with your dietary needs.
- Opt for Low-Lactose Options: If you are lactose intolerant, choose aged, hard cheeses like Parmesan, Swiss, or aged cheddar, as they contain less lactose.
- Embrace Moderation: Enjoy cheese in smaller portions. According to Harvard Health, a modest amount of 1.5 ounces per day may be beneficial for heart health as part of a balanced diet.
- Consider Plant-Based Alternatives: For those with dairy allergies or intolerances, or who simply want to reduce dairy intake, numerous plant-based cheese alternatives made from cashews, almond milk, or tofu are available. Nutritional yeast can also provide a cheesy, nutty flavor.
Conclusion
Navigating the world of cheese involves understanding the differences between natural and processed varieties. While the high saturated fat and sodium in some natural cheeses require moderation, the hidden additives, emulsifying salts, and long shelf-life preservatives found in processed cheese present a distinct set of nutritional concerns. By reading labels carefully and choosing minimally processed products, you can better manage your intake of what are the bad ingredients in cheese and still enjoy this popular food as part of a balanced and healthy diet. For guidance on integrating healthy dairy options, consider seeking advice from a registered dietitian.
