American Cheese On Keto: What You Need To Know

The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate diet that has been the subject of several studies investigating its potential health benefits. In a study on mice, the keto diet was found to have both positive and negative effects, depending on the duration of the diet.

The keto diet derives 99% of its calories from fat and only 1% from carbohydrates. This composition tricks the body into burning fat instead of carbohydrates, resulting in the production of ketone bodies as an alternative energy source. The diet has been found to lower diabetes risk and inflammation in mice, primarily due to the role of immune cells called gamma delta T-cells.

In the short term, the keto diet can provide health benefits such as reduced blood sugar levels and inflammation. However, when followed for longer than a week, the keto diet can lead to negative health outcomes. Mice on the keto diet for extended periods consumed more fat than they could burn, resulting in obesity and diabetes.

While the keto diet has gained popularity due to endorsements from celebrities, long-term clinical studies in humans are still needed to validate its health benefits and potential risks.

American cheese is highly processed

Processed cheese products, like American cheese, are often injected into plastic wrappers and are considered "cheese products" rather than actual cheese. These products are highly processed and can contain starches, fillers, and oils that offer little to no nutritional benefit. The processing and additives in American cheese can make it less appealing to those following a keto diet, who typically prioritise natural, high-quality, grass-fed, and full-fat cheese options.

American cheese slices can have two to three grams of carbohydrates per slice, which is relatively high compared to other cheese options. For example, a serving of cheddar cheese has only 0.2 grams of carbohydrates. While American cheese can technically fit the criteria of a keto diet by being high in fat and low in carbohydrates, there are much better cheese alternatives available that align more closely with the nutritional goals of the keto diet.

The ketogenic diet aims for a daily macronutrient breakdown of 70% fat, 25% protein, and 5% carbohydrates. Cheese is generally considered a keto-friendly food due to its high-fat, moderate-protein, and low-carb content. However, not all cheeses are created equal, and it is important to pay attention to the quality and ingredients of the cheese.

Keto dieters are typically encouraged to choose full-fat, natural, and less-processed cheese options, such as goat cheese, blue cheese, Parmesan cheese, and cream cheese. These cheeses offer a good source of fat and protein while being low in carbohydrates, making them a better fit for the keto diet than highly processed American cheese.

It contains added colours, preservatives, whey powders and canola oils

American cheese is highly processed and contains added colours, preservatives, whey powders and canola oils. These ingredients are considered unhealthy for a keto dieter.

Processed cheese is not a natural product and is formed from added ingredients and only less than 51% actual cheese. The added colours and preservatives are unnecessary and undesirable for those on a keto diet.

Whey powder is added to processed cheese to improve its nutritional profile. However, whey is a milk derivative that contains lactose, a natural sugar. Lactose is a carbohydrate, and carbohydrates are limited on a keto diet. Therefore, the addition of whey powder increases the carbohydrate content of the cheese, making it less suitable for a keto diet.

Canola oil is inflammatory and can lead to a plethora of health issues. The keto diet is already high in fat, and the addition of canola oil only increases the fat content further. This added oil is unnecessary and unhealthy, especially for those on a keto diet.

It has a high carbohydrate content

American cheese is often highly processed and contains a high carbohydrate content, making it among the unhealthy cheese varieties for a keto diet.

A keto diet is a low-carb, high-fat diet that helps with weight loss by forcing the body into a state of ketosis. On a keto diet, the body is forced to burn fat for energy instead of carbohydrates and glucose. This means that the diet is high in fat, with around 70% of daily food intake coming from fats, 25% from protein, and only 5% from carbohydrates.

American cheese is often highly processed, and keto experts urge dieters to pay attention to the quality of their food, not just whether it meets their macro goals. A single slice of American cheese (21 grams) contains 1.86 grams of carbs, 4.84 grams of fat, and 3.38 grams of protein. This means that one slice accounts for 10% of your total carb allowance if you're limiting your carb intake to 20 grams per day.

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

So, while American cheese can technically fit into a keto diet in small amounts, there are much better options available that will align more closely with the goals of a keto diet.

It is not a real cheese

American cheese is not considered a real cheese. In fact, it is labelled as a "cheese product" and is less than 51% actual cheese. This is why products like Velveeta Slices and Kraft Singles are not labelled as cheese.

American cheese is often highly processed, and contains added colouring, preservatives, whey powders, and canola oils, which are not good for the keto diet. It is also high in carbohydrates. One slice of American cheese (21 grams) contains 1.86 grams of carbs, 3.38 grams of protein, and 4.84 grams of fat. This means that if you limit your carb intake to 20 grams per day, one slice already takes up 10% of your carb allowance.

Keto dieters are encouraged to eat full-fat, high-quality, and grass-fed cheese varieties instead of processed options. Examples of keto-friendly cheeses include goat cheese, blue cheese, parmesan cheese, and cream cheese.

There are healthier keto-friendly cheese options

While American cheese is not strictly off-limits on the keto diet, it is highly processed and contains more carbohydrates than other options. It is also not a pure cheese product, with less than 51% actual cheese.

There are many healthier, keto-friendly cheese options that are high-quality, full-fat, and grass-fed. Here are some alternatives to American cheese:

Goat Cheese

Goat cheese is a keto favourite as it contains zero carbohydrates and is a good source of fat and protein. It is also easier to digest as goat milk contains less lactose than cow's milk. Goat cheese has a tangy, creamy flavour and works well in appetizers, salads, casseroles, and omelets.

Blue Cheese

Blue cheese is another keto-approved cheese with a high-flavour profile. It is a unique cheese made using cultures of a specific type of mold, resulting in deep flavours and a creamy texture. A 21-gram slice of blue cheese contains less than 0.5 grams of carbohydrates, 4.49 grams of protein, and 6.04 grams of fat. Add it to salads, blend it into a dip, or make a sauce to enjoy with vegetable noodles or steaks.

Parmesan Cheese

Parmesan cheese is a favourite among keto dieters as it adds a salty, nutty flavour to dishes. It pairs well with non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini. 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

Cream cheese is a versatile favourite that can be used to add flavour to keto meals and snacks. It is also a good option for those who need to increase their fat intake. One ounce of cream cheese contains 8.11 grams of fat, 2.01 grams of protein, and only 0.992 grams of carbohydrates.

Cheddar Cheese

Cheddar is a popular keto-friendly cheese that comes in a range of flavours, from sharp to mild. It has a perfect balance of acidity and creaminess and melts well on sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles. A 1-ounce (28-gram) serving of mild cheddar provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.

Gouda Cheese

Gouda is a slightly sweet and creamy cheese made from cow's milk. It has a similar nutritional profile to cheddar, with 8 grams of fat, 7 grams of protein, and only 1 gram of carb per 1-ounce (28-gram) serving. Gouda has a low melting point, making it a great topping for burgers or a tasty addition to keto mac and cheese.

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