What Happens if You Eat Too Much Processed Cheese?

October 19, 2025 •

4 min read

According to a 2011 study in the Journal of Dairy Science, processed cheese contains nearly twice the sodium of natural cheese. Regularly consuming high amounts of this convenient food can contribute to a variety of health issues, revealing why what happens if you eat too much processed cheese is a significant concern for many.

Quick Summary

Excessive intake of processed cheese can lead to health problems due to its high levels of sodium, saturated fat, and artificial additives. Chronic overconsumption is linked to increased blood pressure, cardiovascular risks, weight gain, and digestive issues.

Key Points

High Sodium Content: A single slice of processed cheese can contain up to 400 mg of sodium, leading to elevated blood pressure and an increased risk of heart disease.
Cardiovascular Risks: Excessive intake of saturated fat and sodium from processed cheese can raise LDL cholesterol levels and contribute to hypertension, stressing your heart.
Weight Gain: Processed cheese is calorie-dense and low in fiber, contributing to weight gain when consumed regularly as part of an unhealthy diet.
Digestive Issues: The high lactose content and lack of fiber in processed cheese can cause bloating, gas, and severe constipation in sensitive individuals.
High Phosphorus Levels: Processed cheeses contain phosphates as emulsifiers, leading to high phosphorus levels that can be problematic for people with kidney disease.
Risk of Allergies and Intolerances: Individuals with milk protein allergies (casein) or lactose intolerance may experience adverse reactions due to the concentrated dairy content and additives in processed cheese.
Nutritional Deficiencies: Unlike natural cheese, processed varieties are often stripped of nutrients and filled with additives, offering little nutritional benefit.

The Hidden Health Risks of Excessive Processed Cheese Consumption

While the creamy, melt-in-your-mouth texture of processed cheese is a popular addition to many comfort foods, its convenience comes at a significant health cost when consumed in excess. Unlike natural cheese, which is made from a few simple ingredients, processed versions are manufactured with added emulsifiers, salts, and colorings, resulting in a product that is often nutritionally inferior. Chronic overconsumption can contribute to a range of health issues, including elevated blood pressure, increased heart disease risk, and metabolic problems.

The Alarming Impact of High Sodium Content

One of the most immediate and significant health consequences of eating too much processed cheese is a dangerously high intake of sodium. A single slice of processed cheese can contain up to 400 mg of sodium, far exceeding the content found in many natural cheeses. Manufacturers add large quantities of salt not only for flavor but also as a preservative, extending the product's unnaturally long shelf life. This elevated sodium can lead to:

High Blood Pressure (Hypertension): Excessive sodium intake is a well-documented cause of high blood pressure, placing undue stress on your cardiovascular system.
Increased Risk of Heart Disease: Persistently high blood pressure is a major risk factor for heart attacks, strokes, and other cardiovascular problems.
Water Retention and Bloating: High sodium levels force your body to retain water, leading to bloating, puffiness, and swelling.
Kidney Strain: The kidneys must work harder to filter excess sodium from the blood, which can be particularly damaging for those with pre-existing kidney conditions.

Saturated Fat and Calorie Overload

Processed cheese is typically high in saturated fat and calories, both of which can negatively impact health when consumed regularly. The American Heart Association recommends limiting saturated fat intake to less than 13 grams per day for a standard 2,000-calorie diet. One ounce (about one slice) of processed cheese can contain a significant portion of this daily limit, making it easy to exceed.

Weight Gain: As a calorie-dense food with limited fiber, processed cheese can contribute to weight gain if overconsumed, especially when paired with other unhealthy, calorie-rich foods.
High Cholesterol: The high saturated fat content can raise LDL ("bad") cholesterol levels, further increasing the risk of cardiovascular disease.
Insulin Resistance: Some studies suggest that the fats in processed foods can contribute to insulin resistance, a precursor to type 2 diabetes.

Hidden Ingredients and Digestive Disturbances

Beyond its high sodium and fat content, processed cheese is loaded with artificial ingredients that can wreak havoc on the body. Emulsifiers, preservatives, and flavorings serve to enhance its taste and texture, but offer little to no nutritional value. For some individuals, these additives can trigger allergic reactions or intolerances. The high lactose content in some processed cheeses can also cause significant digestive issues for those who are lactose intolerant.

Lack of Probiotics: Unlike some aged natural cheeses that offer beneficial probiotics, processed cheese lacks these gut-friendly bacteria, potentially disrupting the gut microbiome.
Digestive Discomfort: A high intake of processed cheese has been linked to severe constipation and other digestion issues due to the lack of fiber and high sodium content, which has a dehydrating effect.

Processed vs. Natural Cheese: A Comparison Table


Feature	Processed Cheese	Natural Cheese
Ingredients	Natural cheese + Emulsifying agents (phosphates, citrates), preservatives, food coloring, and dairy ingredients like whey.	Fresh milk, enzymes, natural salts, and cultures.
Nutritional Content	Generally lower in protein and healthy fats, and significantly higher in sodium and additives.	Typically has better nutritional content, including more protein, calcium, and potentially probiotics.
Melting Properties	Designed to melt smoothly without separating, making it ideal for burgers and sauces.	Can separate into protein gel and liquid fat when overheated.
Shelf Life	Extended shelf life due to preservatives and processing techniques.	Shorter shelf life and requires proper refrigeration.
Flavor	Consistent, mild flavor due to added flavorings and controlled manufacturing.	Complex and diverse flavor profile depending on the type and aging process.

The Takeaway: Moderation is Key

Eating too much processed cheese can have detrimental effects on your health, contributing to conditions like hypertension, heart disease, and weight gain. The high levels of sodium, saturated fat, and artificial additives make it a far less healthy choice than natural cheese options. While a moderate amount might be acceptable for some, it is crucial to understand the risks of overconsumption. For those with pre-existing conditions or dietary sensitivities, limiting or avoiding processed cheese altogether is a prudent choice. To improve your diet, consider swapping processed cheese for low-sodium natural varieties like Swiss or ricotta, or incorporating probiotic-rich aged cheeses in moderation.

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Frequently Asked Questions

Yes, excessive processed cheese consumption can be harmful to your heart. Its high sodium content can raise blood pressure, while its high saturated fat content can increase LDL ('bad') cholesterol, both of which are major risk factors for cardiovascular disease.

For those with lactose intolerance, processed cheese can cause bloating, gas, and other digestive discomforts due to its lactose content. The high sodium can also lead to water retention, which can cause puffiness and bloating.

Processed cheese is high in sodium because salt is added in large quantities to act as a preservative, extend its shelf life, and enhance its flavor. This is a key difference between processed and natural cheese.

Natural cheese is made from a few simple ingredients like milk, enzymes, and salt, while processed cheese combines natural cheese with emulsifiers, flavorings, and other additives. This makes natural cheese generally more nutritious.

Yes, it can. Processed cheese is a calorie-dense food that contains high levels of fat and offers minimal fiber. Overconsumption can easily lead to excess calorie intake and weight gain, especially when included in a diet rich in other processed foods.

No, it is generally not safe to eat processed cheese with kidney disease. Processed cheese contains high levels of phosphorus, often added as an emulsifier (phosphate). Individuals with kidney disorders often need to limit their phosphorus intake.

No, processed cheese does not typically contain beneficial probiotics. The extensive heat processing and use of additives destroy these healthy bacteria. In contrast, some aged, natural cheeses may contain probiotics.