What cheese is not considered processed food?

According to the British Nutrition Foundation, most freshly-made dairy cheeses, including cheddar, brie, and mozzarella, are classified as 'processed food' rather than 'ultra-processed'. Many common and beloved cheese varieties fall into the natural category, which are minimally altered from their original milk state, so what cheese is not considered processed food?

Quick Summary

This article clarifies the distinction between natural cheese, which undergoes minimal processing, and highly processed cheese products. It provides examples of authentic, minimally processed cheeses, explains how to read labels to identify them, and outlines the ingredients and production methods that define natural cheese.

Key Points

• Natural vs. Highly Processed: The main distinction isn't in processing itself, but the degree. Natural cheese uses simple ingredients and traditional methods, whereas highly processed versions add emulsifiers and other additives.

• Identify by Ingredients: Look for short, simple ingredient lists on packaging, containing milk, cultures, salt, and rennet. Avoid products with a long list of chemical additives.

• Buy Blocks, Not Slices or Shreds: Block or wheel cheeses are typically less processed. Pre-shredded and individually wrapped slices often contain anti-caking agents and other additives.

• Explore Natural Varieties: Many popular cheeses like block cheddar, Parmesan, fresh mozzarella, feta, Swiss, and Gouda are minimally processed. Consider exploring these options.

• Focus on Healthier Nutrients: Natural cheeses generally offer more protein and calcium. Pay attention to overall fat and sodium content, as it can still be high, and consume in moderation.

• Check for Added Ingredients: Be wary of products marketed as 'cheese' that are actually 'cheese products' or 'cheese spreads,' as these are often highly processed.

• Choose Block or Wheel: Selecting a block of cheese and shredding or slicing it yourself is the easiest way to avoid the additives found in pre-shredded and sliced versions.

Understanding the Difference: Natural vs. Highly Processed Cheese

All cheese is technically "processed" to some degree, as it requires human intervention to turn milk into cheese through steps like coagulation and aging. The key distinction lies in the extent of this processing. Natural, or minimally processed, cheese is made using a few simple ingredients and traditional techniques. In contrast, highly processed cheese products involve additional steps and artificial ingredients like emulsifying salts, flavorings, and colorings to achieve a specific texture, meltability, and longer shelf life.

The Creation of Natural Cheese

The production of natural cheese is a centuries-old craft that starts with four basic ingredients: milk, a starter culture (good bacteria), an enzyme called rennet, and salt. The process follows these general steps:

• Acidification: The starter culture is added to warm milk, converting the milk's lactose into lactic acid and lowering the pH.
• Coagulation: Rennet is introduced, causing the milk proteins to solidify and form curds.
• Cutting and Draining: The solid curds are cut, releasing the watery whey. The size of the cut affects the final moisture content and texture.
• Salting and Shaping: Salt is added for preservation and flavor. The curds are then pressed into molds to form blocks or wheels.
• Aging: Many cheeses are aged for weeks, months, or even years in controlled environments to develop complex flavors and textures.

Types of Cheeses that are Not Considered Highly Processed

There is a wide variety of natural cheeses available. By seeking out these options, you can avoid the excessive additives found in processed cheese products.

• Hard Cheeses: Aged for a long time, these have low moisture content. Examples include Parmesan, Gruyère, and aged Cheddar.
• Semi-Hard Cheeses: These are slightly softer than hard cheeses and include varieties like Gouda, Colby, and Muenster.
• Soft Cheeses: These have a higher moisture content and a creamy texture. Popular options include Brie, Camembert, and Feta.
• Fresh Cheeses: These are not aged and are typically high in moisture. Mozzarella (fresh), Ricotta, and Cottage cheese are good examples.
• Blue-Veined Cheeses: Characterized by internal blue mold, these include Gorgonzola and Roquefort.

How to Identify Natural Cheese at the Supermarket

Reading food labels is the most reliable way to differentiate between natural and processed cheese. A natural cheese will have a short, simple ingredient list. Look for milk, salt, cultures, and rennet. Avoid products with a long list of unfamiliar chemical-sounding ingredients. Pre-shredded cheeses often contain anti-caking agents, and spray or individually wrapped slices are highly processed. A block or wedge of cheese that requires you to shred or slice it yourself is usually the best indicator of a natural product.

Comparison: Natural Cheese vs. Processed Cheese Product

Feature	Natural Cheese (e.g., Block Cheddar)	Processed Cheese Product (e.g., American Slices)
Ingredients	Milk, salt, rennet, cultures.	Natural cheese blend plus emulsifying salts, flavorings, preservatives, food coloring.
Processing	Curation through coagulation, salting, shaping, and aging.	Melts, blends, and pasteurizes various cheeses with additives.
Texture	Varies by type; can be creamy, crumbly, or firm.	Soft, uniform, and consistently smooth due to additives.
Flavor	Complex, nuanced flavors that develop during aging.	Milder, more uniform, and less complex flavor.
Nutritional Content	Generally higher in protein and calcium, but fat and sodium can vary. Often no additives or preservatives.	Usually higher in sodium and may contain more additives. Can be lower in fat but may contain unhealthy fats.
Shelf Life	Shorter shelf life; requires refrigeration.	Longer shelf life; some products don't require refrigeration until opened.
Cost	Often more expensive due to quality and aging process.	Generally less expensive, as it can be made from leftover or lower-grade cheeses.

The Health Context: Making an Informed Choice

Choosing natural cheese over highly processed cheese can be a healthier option, but moderation is key. Natural cheese provides essential nutrients like protein, calcium, phosphorus, and vitamin A. Fermented cheeses can offer probiotics, which may benefit gut health. Some studies suggest that moderate consumption of cheese may reduce the risk of heart disease, and it can also offer benefits for dental health. However, natural cheese can still be high in saturated fat and sodium, so portion control is important. Look for options with lower sodium content, such as fresh mozzarella or Swiss. For those with lactose intolerance, hard, aged cheeses like Parmesan, Swiss, and aged Cheddar are good options, as they contain minimal lactose.

Conclusion: Choosing Natural for Quality and Health

Ultimately, knowing what cheese is not considered processed food involves understanding the difference between traditional cheesemaking and industrial manufacturing. While all cheese is processed to some extent, natural cheeses are minimally altered, focusing on a simple list of ingredients and traditional methods. Highly processed cheese products, in contrast, rely on additives to achieve specific functional properties. By opting for block or wheel cheeses like cheddar, mozzarella, or Swiss and checking the ingredient list, you can make a more informed and potentially healthier choice. The rich flavor, varied texture, and better nutritional profile of natural cheese make it a superior choice for conscientious consumers. For further guidance, the Dietary Guidelines for Americans offer recommendations for incorporating dairy into a healthy diet.

A Quick Reference Guide to Natural and Processed Cheeses

This table provides a quick overview of common cheeses and their classification as natural or highly processed.

Type of Cheese	Status	Notes
Cheddar (block)	Natural	Block cheddar is a minimally processed cheese.
American Cheese Slices	Highly Processed	Made with emulsifiers and additional ingredients for meltability.
Fresh Mozzarella	Natural	A fresh, unripened cheese made with minimal processing.
Pre-shredded Cheese	Highly Processed	Often contains anti-caking agents like cellulose to prevent clumping.
Parmesan (block or grated from block)	Natural	A hard, aged cheese made with simple ingredients.
Feta	Natural	A soft, crumbly cheese traditionally made from sheep or goat's milk.
Velveeta	Highly Processed	A cheese product with a long list of additives, not real cheese.
Swiss (block)	Natural	Cooked hard cheese, typically lower in sodium than many varieties.
Cottage Cheese	Natural (Minimally)	A fresh, unripened cheese with simple ingredients.
Gouda (block)	Natural	A semi-hard cheese aged for flavor development.
Spray Cheese	Highly Processed	A cheese spread sold in a spray can, with many added ingredients.

Final Verdict: Read Your Labels

Ultimately, the simplest rule is to read the label. If the ingredients list is long and contains unfamiliar terms, the cheese is likely highly processed. Sticking to block or wheel varieties that contain only milk, cultures, rennet, and salt is the best approach to ensure you're consuming a natural, minimally processed product. While all cheese is technically processed, avoiding the ultra-processed versions is a great step toward a healthier and more natural diet.

Sources

USA Today, “What is the healthiest cheese? Try eating these low-calorie options.” The Gracious Pantry, “Clean Eating Cheese - What to choose and what to avoid.” ScienceDirect Topics, “Processed Cheese - an overview.” Merriam-Webster, “PROCESSED CHEESE Definition & Meaning.” ScienceDirect Topics, “Processed Cheese - an overview.” Smit Sagar on Instagram, “Know Your Food - Cheese.” Akshayakalpa Organic Milk, “Unveiling the Truth: Natural Cheese vs Processed Cheese.” Prambanan Kencana, “Know the difference between natural and processed cheese.” U.S. Environmental Protection Agency, “9.6.1 Natural And Processed Cheese.” USA Today, “What is the healthiest cheese? Try eating these low-calorie options.” Pinterest, “What Are Some Names of Unprocessed Cheeses?” Wisconsin Cheese, “How Is Cheese Made? A Comprehensive Guide.” U.S. Dairy, “Ingredients In Cheese.” Consumer Council, “How to Distinguish the Different Types of Cheese.” American Dairy Association North East, “Cheese: Nutritional Value and Health Benefits.” Medical News Today, “Cheese: Types, health benefits, and risks.” Better With Dairy, “A Dietitian Shares 7 Benefits of Cheese.” Fabulous, “Which is the least processed/healthiest choice of cheese?” British Heart Foundation, “Ultra-processed foods: how bad are they for your health?” Quora, “Is mozzarella cheese a processed food?”

Frequently Asked Questions

What is the difference between processed cheese and natural cheese?

Natural cheese is made with milk, cultures, rennet, and salt using traditional methods. Processed cheese is a product made by blending natural cheeses with emulsifying salts, flavorings, and other additives to create a consistent texture and longer shelf life.

Is all cheese considered a processed food?

Yes, all cheese is technically processed in some way, as it involves altering milk from its natural state. However, the term 'processed' usually refers to highly processed products with additives, whereas traditional cheesemaking is considered minimally processed.

What are some examples of natural, unprocessed cheese?

Examples of natural cheeses include block cheddar, fresh mozzarella, Parmesan, Gouda, feta, Swiss, and cottage cheese. These are made with simple ingredients and undergo traditional cheesemaking processes.

How can I tell if a cheese is highly processed by looking at the label?

Look for a short ingredient list with familiar items like milk, cultures, rennet, and salt. A long list of unfamiliar ingredients, including emulsifiers and artificial colors, is a sign that the cheese is highly processed.

Are cheese slices and shredded cheese highly processed?

Generally, yes. Individually wrapped cheese slices are a classic example of processed cheese products. Pre-shredded cheese often contains added anti-caking agents like cellulose to prevent it from clumping together.

Is it healthier to eat natural cheese instead of processed cheese?

Yes, natural cheese is typically a healthier option. It has a more favorable nutritional profile, fewer additives, and generally less sodium than highly processed alternatives, though portion control is still important.

Can people with lactose intolerance eat natural cheese?

Many people with lactose intolerance can enjoy hard, aged natural cheeses like Parmesan, aged cheddar, and Swiss. The aging process naturally reduces the lactose content to minimal levels.