The question of "what is the most unhealthiest cheese?" doesn't have a single answer, as the term "unhealthy" can refer to several factors: level of processing, saturated fat content, or sodium levels. However, nutrition experts widely agree that heavily processed cheese products, which contain numerous additives and preservatives, are the unhealthiest options available.
The Problem with Processed Cheese Products
Often sold as American cheese singles, squeeze-cheese from a can, or meltable blocks like Velveeta, these items are technically not even classified as real cheese. Instead, they are labeled "pasteurized process cheese food" and contain a mix of leftover cheeses, dairy ingredients, emulsifiers, preservatives, and coloring. This heavy processing strips away the natural nutritional benefits of real cheese and replaces them with a concerning list of artificial ingredients.
Why Processed Cheese Ranks as the Unhealthiest
- Long and Artificial Ingredient List: Unlike real cheese, which typically contains just milk, cultures, and rennet, processed cheese includes ingredients like sodium phosphates, stabilizers, artificial colors, and modified food starch. Powdered cellulose, which is derived from sawdust or cotton, is also often added to pre-grated cheeses to prevent caking.
- Excessive Sodium: To compensate for the loss of flavor and to function as a preservative, processed cheese products are loaded with sodium. For example, some processed spreads can contain nearly 20% of your daily recommended sodium in just a two-tablespoon serving. This can be particularly harmful for heart health and blood pressure.
- High Saturated Fat Content: Despite some brands advertising as lower-fat than traditional cheddar, processed cheese still contains high levels of unhealthy saturated fat. These fats, combined with the high sodium content, are a major concern for cardiovascular health.
Natural Cheeses High in Fat and Calories
While processed cheese wins for the most artificial, some natural, full-fat cheeses are extremely high in saturated fat and calories. These should be consumed in moderation as part of a balanced diet.
- Mascarpone: This rich, Italian cream cheese is a nutritional heavyweight, with one ounce containing over 70% saturated fat. It is a frequent ingredient in indulgent desserts like tiramisu and packs a high calorie count relative to its portion size.
- Double Gloucester: Named the "highest calorie cheese" by some studies, this English hard cheese is made with full-fat milk and contains a significant amount of saturated fat per serving. It should be reserved for special treats rather than daily consumption.
- Stilton and Other Blue Cheeses: Blue cheeses are often high in both calories and fat. Stilton, in particular, was cited as having the highest saturated fat content in one UK-based ranking.
Cheeses High in Sodium
For those monitoring their blood pressure, sodium content is a critical factor. Some natural cheeses are exceptionally high in salt due to the aging process.
- Roquefort: This intensely flavored French blue cheese is notorious for its high sodium levels. Just a one-ounce serving can contain a significant portion of the daily recommended allowance for sodium.
- Feta: While lower in calories than many other aged cheeses, feta is known for being high in salt, especially if stored in brine. Rinsing it can help reduce the sodium content.
- Pre-Grated Parmesan: While fresh, authentic Parmesan is a healthy option, the pre-grated variety in jars is a concern. It often contains anti-caking agents like cellulose powder and is very high in sodium.
Comparison: Processed vs. Natural Cheeses
| Feature | Processed Cheese (e.g., American Singles) | Natural Cheese (e.g., Mozzarella) |
|---|---|---|
| Ingredients | Long list including emulsifiers, coloring, and stabilizers | Short and simple, primarily milk, cultures, and enzymes |
| Level of Processing | Highly processed; melted and reformed | Minimal processing; aged or fresh |
| Saturated Fat | High content | Varies; part-skim varieties are low, full-fat can be higher |
| Sodium | Often very high due to added salt | Varies by cheese type; some are higher than others |
| Additives | Contains artificial colors, preservatives, and stabilizers | Free from artificial additives |
| Melting Quality | Melts very smoothly and uniformly due to emulsifiers | Melts naturally but can separate |
Making Healthier Cheese Choices
To enjoy cheese without compromising your health goals, consider these tips:
- Prioritize Natural Over Processed: Always choose real cheese over processed cheese food or spreads. Look for simple, understandable ingredient lists.
- Practice Portion Control: Even healthy cheeses are calorie-dense. A standard serving size is about 1 ounce for hard cheeses and half a cup for cottage or ricotta cheese.
- Opt for Lower-Fat Alternatives: When possible, choose reduced-fat or part-skim varieties of your favorite cheeses, such as mozzarella, cheddar, or cream cheese.
- Manage Sodium Intake: If sodium is a concern, select lower-sodium cheeses like Swiss. For high-sodium cheeses like feta, rinsing can help.
- Choose High-Quality Brands: Some experts suggest that artisan, raw, or grass-fed cheeses may offer greater nutritional value and taste, meaning you can be satisfied with a smaller portion.
The Unhealthiest Cheese Verdict
There is no single "most unhealthiest" cheese, but processed cheese products like American singles and Cheez Whiz are consistently ranked among the worst due to their artificial ingredients and high levels of sodium and fat. When it comes to natural cheese, the unhealthiest varieties are those extremely high in saturated fat (like mascarpone and double gloucester) or sodium (like roquefort). By understanding what makes a cheese unhealthy, you can make more mindful decisions and enjoy this dairy staple as part of a balanced and healthy diet.
For further reading on how to balance cheese in a heart-healthy diet, see this guide from Harvard Health: Eat cheese, if you please.
Conclusion
While some cheeses are better for you than others, the key takeaway is that moderation and quality are paramount. Processed cheese products are the least healthy due to their artificial nature and high sodium and fat content. For natural cheeses, paying attention to saturated fat and sodium levels is crucial for a healthy diet. By choosing real cheese and being mindful of portion sizes, you can indulge in your favorite flavors without sacrificing your health goals.
