What ingredient to avoid in cheese? The Healthy Guide

According to the USDA, Americans consume an average of over 40 pounds of cheese per person each year. However, not all cheese is created equal, and it's essential to know what ingredient to avoid in cheese, especially highly processed varieties, to make healthier dietary choices.

Quick Summary

Identify ingredients like emulsifiers, artificial colors, and hydrogenated oils to avoid in processed cheese. Learn to choose healthier natural cheeses by reading nutrition labels and prioritizing quality.

Key Points

• Avoid processed ingredients: Be wary of emulsifiers (like sodium phosphate), artificial colors (Yellow 6), and preservatives found in processed cheese.

• Check for unhealthy fats: Partially hydrogenated oils, a source of trans fats linked to heart disease, are sometimes found in vegan or low-cost cheese products.

• Monitor high sodium content: Processed cheese can contain excessive sodium, contributing to high blood pressure, so always check the nutrition label.

• Be mindful of anti-caking agents: Pre-shredded cheeses often contain additives like cellulose that can affect melting texture.

• Choose natural over processed: Opt for natural cheese with short ingredient lists to get more nutrients like calcium and protein and avoid unnecessary chemicals.

• Read the full label: Don't just look at the front of the packaging. Flip it over to read the ingredients and nutrient percentages to understand what you're truly eating.

The Rise of Processed Cheese

Natural cheese, made from milk, cultures, and enzymes, has been a dietary staple for thousands of years. Today, however, many cheese products lining supermarket shelves are not natural cheese but are heavily processed 'cheese foods' or 'cheese spreads'. These products are engineered for a long shelf life, consistent flavor, and perfect melt, often at the expense of nutritional quality. A key part of informed nutrition is understanding the difference and knowing which ingredients to avoid.

Unveiling the Unhealthy Ingredients in Processed Cheese

Many ingredients added to processed cheese products are designed to mimic the properties of real cheese while lowering production costs and extending shelf life. Learning to spot these on an ingredients list is crucial.

Emulsifiers and Preservatives

Processed cheese relies on a cocktail of emulsifiers to bind water and oil, creating its characteristically smooth, uniform texture and flawless melting ability. Common examples include sodium phosphate, potassium phosphate, and trisodium phosphate. While generally recognized as safe by regulatory bodies, excessive intake of phosphates has been linked to potential health risks, particularly for those with kidney issues. Trisodium phosphate is even used in cleaning products, which highlights its industrial nature, despite being used in food.

Artificial Colors

That vibrant, uniform orange or yellow hue in many processed cheese slices is often not natural. While natural colorants like annatto can be used, many processed products contain artificial dyes like Yellow 6 and Yellow Tartrazine. Concerns have been raised over these artificial colorings, with some studies suggesting potential links to health issues, leading the European Union to ban them in certain foods.

Partially Hydrogenated Oils

Some low-cost processed cheese alternatives, particularly vegan 'cheese' analogues, substitute milk fat with vegetable oils, including partially hydrogenated oils. Partially hydrogenated oils are a source of trans fats, which are known to increase 'bad' (LDL) cholesterol and decrease 'good' (HDL) cholesterol, significantly raising the risk of heart disease, stroke, and type 2 diabetes. While the FDA has largely phased out artificial trans fats, residual amounts or alternative vegetable oils can still be found, so checking the label is essential.

Excessive Sodium

Both processed and natural cheeses can be high in sodium, but it is often excessively high in processed varieties to enhance flavor and act as a preservative. A diet high in sodium is a primary contributor to high blood pressure, increasing the risk of heart disease and stroke. Always check the nutrition label for sodium content, especially on processed cheese products.

Anti-caking Agents

Pre-shredded cheese offers convenience but often contains anti-caking agents like cellulose or potato starch to prevent clumping. While not harmful in small amounts, these starches can affect the cheese's texture when melted, resulting in a gritty or less creamy sauce.

Animal Rennet (for Vegetarians)

For those following a vegetarian diet, animal-derived rennet is an ingredient to avoid. Rennet is an enzyme traditionally sourced from a calf's stomach lining to curdle milk. Many brands now use microbial or vegetarian rennet, so checking the label for 'vegetable rennet' or a vegetarian-friendly symbol is important.

The Healthier Alternative: Natural Cheese

Choosing natural cheese offers a superior nutritional profile without the artificial additives. Varieties like mozzarella, feta, and cottage cheese provide essential nutrients, including protein, calcium, and beneficial probiotics, contributing to better gut and bone health. Harder aged cheeses like parmesan and cheddar are often lower in lactose, making them more tolerable for those with sensitivities.

How to Become a Label-Reading Expert

Here’s a simple checklist for evaluating cheese products:

• Read the Ingredients List: A natural cheese will have a very short, recognizable list: milk, salt, cultures, and maybe an enzyme like microbial rennet. Anything longer or with unpronounceable chemical names is a sign of a processed product.
• Check for Anti-caking Agents: If buying pre-shredded cheese, look for cellulose or potato starch and consider grating block cheese at home instead.
• Monitor Sodium: Compare the sodium levels per serving. A 'low sodium' cheese is typically under 120mg per 100g, while a high-sodium product can be over 600mg per 100g.
• Watch for Hydrogenated Oils: Look for the word 'hydrogenated' in the ingredients. Even if the label says '0g trans fat,' a food with less than 0.5g per serving can contain it, and multiple servings add up.
• Consider Pasteurization: Pregnant women and immunocompromised individuals should always check that cheese is made with pasteurized milk to avoid bacteria like Listeria.

Natural vs. Processed Cheese: A Comparison

Feature	Natural Cheese	Processed Cheese	Best For
Ingredients	Milk, cultures, enzymes, salt	Cheese (often <51%), emulsifiers, artificial colors, preservatives, added fats	Natural
Nutrition	Higher protein and calcium; can contain probiotics	Lower in protein and calcium; higher in unhealthy fats and sodium	Natural
Flavor Profile	Complex, varied, and develops with age	Mild, one-note, and consistent flavor	Natural
Melting Quality	Can become oily or separate during melting	Melts flawlessly and consistently	Depends on preference
Culinary Use	Best for nuanced flavor; grating blocks provides smooth sauces	Convenient for quick melts, like on burgers or sandwiches	Depends on application

Conclusion: Making Informed Choices

When it comes to enjoying cheese, making informed choices is key to maintaining a healthy diet. While an occasional processed cheese product isn't detrimental, regularly consuming them means ingesting unnecessary amounts of sodium, unhealthy fats, and chemical additives. By opting for natural, minimally processed cheese and developing the habit of checking ingredient lists and nutrition labels, you can enjoy this versatile food without compromise. The healthiest cheeses, like cottage cheese, feta, and mozzarella, offer flavor and vital nutrients, making them a worthwhile staple in any balanced diet.

Visit the American Heart Association for more information on understanding nutrition labels.

Frequently Asked Questions

What is the difference between cheese food and real cheese?

Real cheese is made directly from milk, cultures, and enzymes, while cheese food is a processed product containing less than 51% actual cheese, supplemented with emulsifiers, colors, and preservatives.

Is shredded cheese healthy?

Shredded cheese is not inherently unhealthy, but it often contains anti-caking agents like cellulose to prevent clumping. For the purest cheese, it's best to buy a block and shred it yourself.

Why is processed cheese so high in sodium?

Excessive sodium is added to processed cheese as both a flavor enhancer and a preservative to extend its shelf life. High sodium intake is linked to increased blood pressure.

Are artificial colors in cheese dangerous?

Artificial colors like Yellow 6 and Yellow Tartrazine have raised some health concerns, and some are banned in certain countries. Choosing natural cheese without artificial coloring is a safer option.

How can I avoid trans fats in cheese?

Trans fats from partially hydrogenated oils are sometimes found in non-dairy or cheap processed cheese alternatives. Read the ingredients list carefully and choose natural cheese or high-quality vegan options.

Is rennet an ingredient to avoid?

For vegetarians, animal-derived rennet, an enzyme from calf stomachs, is an ingredient to avoid. Many companies offer cheeses with microbial or vegetable rennet instead.

What are some healthy cheese alternatives?

Healthier natural cheeses include mozzarella, feta, ricotta, cottage cheese, and goat cheese, which are often lower in fat and/or higher in protein.