American Cheese On Keto: Good Or Bad?

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. Cheese is allowed on the keto diet, but some varieties are better than others. While American cheese can be a good source of fat and protein, it is often highly processed and contains added colouring, preservatives, and oils that are unhealthy for a keto dieter. It also has a relatively high carbohydrate content, with one slice containing 1.86 grams of carbs. This means that if you limit your carb intake to 20 grams per day, one slice already takes up 10% of your carb allowance. Therefore, while American cheese is not strictly off-limits on the keto diet, there are much better cheese options available that are more in line with the keto diet's nutritional goals.

American cheese is highly processed

American cheese slices contain modified food starch, whey concentrate, calcium phosphate, potassium citrate, sodium phosphate, and sorbic acid. They have two to three grams of carbs in just one slice and should be avoided on a keto diet.

One slice of American cheese (21 grams) contains 1.86 grams of carbs, 3.38 grams of protein, and 4.84 grams of fat. That means if you limit your carb intake to 20 grams per day, one slice already takes up 10% of your carb allowance.

There are much better cheese options to choose from when on a keto diet. For example, one slice of cheddar cheese has only 0.2 grams of carbs. Other keto-friendly cheeses include goat cheese, blue cheese, Parmesan cheese, and cream cheese.

It has a high carbohydrate content

American cheese is often highly processed, and keto nutrition experts urge dieters to pay attention to the quality of their food—not just whether it meets their macro goals. As for those macros, the USDA notes that a slice of American cheese has 65 calories, 5 grams of fat, 2 grams of carbs, and 3 grams of protein.

Because many people on keto stick to 20 grams of carbs per day, one slice may account for 10% of your total carb allowance. Since there are better, less-processed options available, this one’s just not worth it.

One of the major benefits of the ketogenic diet is that it doesn't force you to swear off all dairy products. However, when it comes to living a keto life, you want to make sure you're keeping your diet high in fat and low in carbohydrates. While American cheese technically hits that criteria, there are much better cheeses that you can turn to.

For example, one slice of Kraft Singles has two grams of carbs, which is not a lot. But one serving of cheddar cheese has only 0.2 grams of carbs, which is much more appealing to those keto macros of yours.

If you're looking to incorporate more cheese into your keto life, you should try some old favorites like brie, cheddar, blue cheese, mozzarella, cottage cheese, cream cheese, gouda, Swiss, parmesan, and more.

It's not real cheese

American cheese is not legally considered a "real cheese". According to the FDA, for a food product to be classified as cheese, it must be made of more than 50% cheese, which is technically pressed milk curds. Therefore, Kraft American Singles, for example, are labelled as "pasteurized processed American cheese food" as they contain less than 51% curds.

The reason American cheese melts so well is that it contains an emulsifying agent, usually sodium citrate or sodium phosphate, which keeps the fat, protein, and moisture together in a smooth, fluid emulsion as the cheese melts. This is what gives American cheese its magical ability to melt smoothly without splitting into a greasy, clumpy mess.

While American cheese is not a "real cheese", it does contain some true cheese. The most common variety is cheddar, which gives American cheese its vibrant orange colour. Some brands of American cheese also contain Colby, resulting in a lighter colour. This base cheese is then combined with a mixture of whey, milk proteins, and emulsifying salts, which makes it different from a traditional cheese.

American cheese was first patented by the founder of Kraft in 1916 as a way of sterilizing cheese and avoiding food waste. The processed cheese stayed fresh for a few months, was easy to portion, and didn't dry out too quickly. This, along with the invention of sliced bread in 1928, led to the popularity of the grilled cheese sandwich.

While American cheese is not a "real cheese" in the traditional sense, it is still enjoyed by many and has its place in the culinary world, especially when a sleek, silky cheese sauce is required.

It contains additives

American cheese is often highly processed and contains additives like starches, preservatives, oils, and colouring. These additives are not considered keto-friendly and can be harmful to health.

Starches, such as potato starch and cellulose, are added to shredded cheese to prevent caking. These starches are essentially pure carbohydrates, which are not keto-friendly. Similarly, shredded cheese often contains natamycin, an anti-fungal agent, to prevent mould.

Processed cheese slices, like American singles, are considered a "cheese product" rather than actual cheese. These slices contain modified food starch, whey concentrate, calcium phosphate, potassium citrate, sodium phosphate, and sorbic acid. Heavily processed cheese, like American singles, has two to three grams of carbs per slice, which is significantly more than a slice of cheddar, for example.

Other additives found in processed cheese include vegetable oil, canola oil, and soybean oil, which are highly inflammatory and can lead to health issues. Food starch and maltodextrin are also added, contributing to the overall carb count.

To summarise, while American cheese may technically fit the criteria of a keto diet in terms of fat and carbohydrate content, it is highly processed and contains numerous additives that are not considered keto-friendly. These additives can contribute to inflammation and other health issues. Therefore, it is generally recommended to choose other, less-processed varieties of cheese that are higher in fat and lower in carbs.

There are better keto-friendly cheeses

While American cheese can be consumed on the keto diet in moderation, there are better keto-friendly cheese options available.

American cheese is often highly processed, and keto experts advise dieters to focus on the quality of their food, not just whether it meets their macro goals. Processed cheese contains added colouring, preservatives, whey powders and canola oils, which are not ideal for a keto diet.

So, what are some better keto-friendly cheese options?

Goat cheese is a great option as it contains zero carbohydrates and is a good source of fat and protein. It is also easier to digest due to the lower lactose content in goat's milk.

Blue cheese is another tasty choice for keto dieters. It has a strong flavour, so a little goes a long way in adding depth to your keto meals. One slice of blue cheese weighing 21 grams contains less than 0.5 grams of carbohydrates, 4.49 grams of protein, and 6.04 grams of fat.

Parmesan cheese is a favourite among keto practitioners. It adds a hint of salty and nutty flavour to non-starchy vegetable dishes and salads. One tablespoon of grated Parmesan (5 grams) contains 1.39 grams of fat, 1.42 grams of protein, and only 0.695 grams of carbohydrates.

Cream cheese is also a popular choice for keto dieters, especially when they need to consume more fat to meet their daily macros. It is also a common addition to keto meals and snacks, adding flavour and texture.

When choosing a keto-friendly cheese, opt for high-quality, full-fat, and grass-fed varieties. Remember, while cheese is allowed and even encouraged on the keto diet, it should be enjoyed in moderation to avoid disrupting ketosis and hampering weight loss.

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