For anyone looking to embrace a cleaner, more whole-foods-focused diet, understanding the difference between natural and highly processed cheeses is key. While all cheese undergoes some level of processing (such as curdling and draining), the term 'processed cheese' typically refers to products that have been heavily altered with emulsifiers, flavorings, and preservatives to create a uniform, shelf-stable product. Natural cheeses, conversely, rely on traditional methods and minimal, pure ingredients to achieve their unique flavors and textures. By learning to identify and select these real cheeses, you can enjoy the rich taste and nutritional benefits of dairy without the unnecessary additives.
Identifying Unprocessed Cheese in the Supermarket
Shopping for natural cheese doesn't have to be complicated. With a few simple tips, you can navigate the dairy aisle and distinguish between the real deal and processed alternatives.
Read the ingredients list
Processed cheese products are often labeled with terms like "pasteurized process cheese food" or "pasteurized process cheese product". They will also have a long list of ingredients that includes emulsifying salts (like sodium phosphate or sodium citrate), preservatives, and artificial colors. In contrast, a natural cheese like cheddar will have a very simple ingredient list: milk, salt, cultures, and enzymes.
Opt for blocks, wheels, and wedges
Packaged shredded cheeses often contain anti-caking agents, like cellulose, to prevent clumping. While convenient, these are unnecessary additives. The safest bet for an unprocessed cheese is always to buy it in a block, wheel, or wedge and shred it at home. Similarly, avoid individually wrapped slices, sprays, and powdered cheese mixes, which are heavily processed.
Prioritize the cheese counter
Most grocery stores have a specialty cheese counter where artisanal and traditional cheeses are sold by weight. The staff can be a great resource, offering information on the cheese-making process and ingredients. Cheeses at the counter, like aged Parmigiano Reggiano or Gruyère, are typically produced using traditional methods with minimal intervention.
Check the label for organic and grass-fed options
For an even cleaner product, look for cheeses made from organic or grass-fed milk. While not always a guarantee of unprocessed status, these labels indicate a higher quality milk source, often without the addition of hormones or antibiotics. A product like Organic Valley's grass-fed sharp cheddar is an excellent example of a high-quality, minimally processed block cheese.
Natural Cheese Options to Enjoy
There is a vast world of natural cheeses beyond the familiar yellow blocks. Exploring different types and flavors can add nutritional variety to your diet.
Hard Cheeses
Hard, aged cheeses are often the most unprocessed. Their long maturation process develops complex flavors and significantly reduces lactose content.
- Parmigiano Reggiano: An Italian hard cheese made from unpasteurized cow's milk, aged for at least 12 months. Its simple ingredients and traditional process make it a pure choice.
- Aged Cheddar: A traditional block of cheddar, aged for several years, provides a sharp, complex flavor and contains very little lactose. The key is to avoid the pre-shredded or individually wrapped versions.
Soft and Fresh Cheeses
Fresh cheeses are unripened and typically have a high moisture content. They are also minimally processed, though some commercial varieties may contain stabilizers.
- Feta: This tangy Greek cheese is traditionally made from sheep's or goat's milk and preserved in brine. It’s a low-calorie, fresh option.
- Goat Cheese (Chèvre): A fresh, soft cheese made from goat's milk with a distinct, tangy flavor.
- Ricotta: An Italian cheese made from the whey leftover from making other cheeses. It has a creamy, mild flavor and is often lower in fat.
- Mozzarella: Fresh mozzarella, especially bocconcini or balls packed in water, is a natural choice. Look for brands with a simple ingredient list.
Comparison Table: Processed vs. Natural Cheese
| Feature | Processed Cheese | Natural Cheese |
|---|---|---|
| Ingredients | Long list, including emulsifying salts, starches, artificial colors, and preservatives. | Simple list: milk, salt, cultures, enzymes. |
| Production | Blended, heated, and emulsified from multiple cheeses and other ingredients. | Made traditionally from milk through curdling, shaping, and aging. |
| Texture | Uniformly soft, smooth, and melts consistently. | Varies widely, from soft and creamy to hard and crumbly. |
| Flavor | Consistent, milder flavor profile due to processing. | Complex, diverse, and develops with age. |
| Nutrition | Often lower in nutrients due to processing and higher in sodium. | Concentrated source of protein, calcium, vitamins, and beneficial bacteria. |
| Shelf-Life | Long, due to preservatives and processing methods. | Shorter, especially for fresh varieties; requires refrigeration. |
How to Incorporate Natural Cheese into a Healthy Diet
By choosing unprocessed cheeses and practicing moderation, you can easily integrate them into a healthy eating plan. Start by making simple swaps, such as replacing processed American slices with real cheddar, and use cheese to enhance flavor rather than as the main ingredient. Pair cheeses with fibrous foods like fruits and vegetables to create balanced and satiating snacks. For instance, a small portion of aged cheddar with an apple, or a sprinkle of feta on a salad, can add a powerful burst of flavor and a boost of nutrients like protein and calcium.
The Health Benefits of Natural Cheese
Consuming natural cheese in moderation offers several nutritional advantages that processed cheese often lacks. High-quality natural cheeses are a rich source of calcium, which is vital for bone health. They also provide high-quality protein necessary for muscle development and cellular repair. Fermented and aged cheeses, like Gouda and cheddar, contain beneficial probiotics that support a healthy gut microbiome. Recent research has even suggested that moderate cheese consumption may be linked to a lower risk of cardiovascular disease, with the unique structure of natural cheese potentially mitigating the effects of its saturated fat content.
Conclusion: Enjoying the Real Thing
To answer the question, "What cheese can you buy that's not processed?" you can find an abundance of delicious and nutritious options by opting for natural, whole cheeses. Look for simple ingredient lists and whole blocks or wheels, and explore the varieties of fresh, soft, and hard cheeses available at the supermarket or cheese counter. By making these simple choices, you can avoid unnecessary additives and enjoy the authentic taste and health benefits of real cheese as part of a balanced and satisfying diet.
Resources
For more information on the distinctions between cheese types and the benefits of traditional dairy, resources like Oldways can provide insights into traditional cheese-making methods. Traditional Cheeses to Explore | OLDWAYS
