American Cheese On Keto: What You Need To Know

The ketogenic diet is a low-carb, high-fat diet that promotes weight loss by forcing the body into a state of ketosis. On the keto diet, users force their body to burn fat instead of carbohydrates and glucose for energy. While cheese is allowed on the keto diet, not all cheeses are created equal. So, is processed American cheese keto-friendly?

American cheese is a processed cheese product made from a blend of milk, milk fat, whey protein, milk protein concentrate, salt, food colouring, emulsifiers, preservatives, and sugar. It was originally created in the 1910s as a way to reuse and repurpose cheese scraps and whey left over from making other cheeses. Due to the emulsifiers and stabilizers added during manufacturing, American cheese does not qualify as real cheese under FDA standards. Instead, it's classified as a pasteurized prepared cheese product.

American cheese is lower in fat and calories than most regular natural cheeses, and it also contains less protein and more additives. A serving of American cheese is high in fat and contains minimal carbs and protein. The fat content comes mostly from saturated dairy fat and milk fat. On average, American cheese is around 75% fat, 20% protein, and 5% carbs.

Based on its minimal carb content, American cheese can fit into a ketogenic diet. One ounce contains just one net gram of carbs, which accounts for 2% of the daily 50-gram keto limit. However, American cheese is highly processed and contains additives, and some keto dieters prefer to avoid these. It's also important to note that American cheese is lower in nutrients and fibre compared to natural cheeses.

So, while American cheese can be incorporated into a well-formulated ketogenic diet, it should be consumed in moderation.

Processed American cheese is not recommended for the keto diet

Processed American cheese is often highly processed and contains a mix of cheese and non-cheese ingredients. These additional ingredients can include whey powder, canola oil, added colours, and preservatives, which are not conducive to the keto diet. Furthermore, American cheese is considered high in carbohydrates, with 10.53 grams of net carbs per 100-gram serving. This is contrary to the keto diet's goal of keeping carbohydrate intake low.

Instead of processed American cheese, keto dieters are encouraged to choose cheeses that are high in fat and low in carbohydrates, such as cheddar, gouda, blue cheese, goat cheese, mozzarella, cream cheese, Swiss, and parmesan. These cheeses have a more favourable nutritional profile for the keto diet and will help individuals stay within their desired macronutrient ratios.

It is important to note that while cheese can be a part of a keto diet, it should still be consumed in moderation as it is high in calories and saturated fat. Additionally, some individuals may have sensitivities or allergies to dairy products, including cheese, which can cause digestive issues and skin problems.

American cheese is high in carbs and low in fats

American cheese is not recommended for a keto diet as it is high in carbohydrates and low in fats. The keto diet is a low-carb, high-fat diet, which helps the body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. This diet is often used to promote weight loss.

American cheese is highly processed and contains more carbohydrates than other cheese options. A serving of 100g of American cheese contains 10.53g of net carbs, which is relatively high compared to other cheeses. For example, cheddar cheese has only 0.2g of carbs per slice, making it a better option for those following a keto diet.

It is recommended to limit carb consumption to 20-30g per day to stay in ketosis. Therefore, consuming American cheese can quickly add up to a significant portion of your daily carb allowance.

In addition to its high carb content, American cheese is also not considered a high-quality cheese. It is often made with a mix of cheese and non-cheese ingredients, such as whey powder, canola oil, added colours, and preservatives. These additional ingredients are not typically found in naturally produced cheeses.

When following a keto diet, it is important to focus on consuming high-fat, low-carb, and minimally processed foods. While American cheese can technically fit into the criteria of being high-fat and low-carb, there are much better cheese options available that align more closely with the keto diet.

Some recommended cheese options for a keto diet include cheddar, gouda, blue cheese, mozzarella, cottage cheese, cream cheese, parmesan, and swiss. These cheeses are not only lower in carbs but also offer a higher fat content, making them a better choice for those following a keto diet.

A keto diet is a low-carb, high-fat diet

On a keto diet, you cut back significantly on carbohydrates so that your body burns fat for fuel. This can help with weight loss and certain health conditions, as demonstrated in many studies.

When following a keto diet, you should eat very few carbs, a moderate amount of protein, and just enough fat to feel satisfied. Carbohydrates should be limited to 20 or fewer grams of net carbs per day, or 5 to 10% of calories. Protein intake should be moderate, as a very high intake can spike insulin levels and lower ketones. On a keto diet, about 60 to 75% of your calories come from fat.

The keto diet is particularly useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. It can also help improve risk factors for heart disease, such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

Some cheeses are more suitable for a keto diet than others due to variations in fat content and level of processing. Cheese lovers will be happy to know that some varieties are keto-friendly. In fact, cheese is basically the perfect keto food: it's high-fat, moderate-protein, and low-carb. However, it's important to remember that cheese isn't "unlimited" on a keto diet, as it still contains calories and carbs, and it's high in saturated fat, which is less heart-healthy.

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 such, it's not considered a keto-friendly cheese.

There are better cheese options for keto, like cheddar and blue cheese

While it's true that cheese is allowed and even encouraged on the keto diet, not all cheeses are created equal. Some are highly processed and should be avoided, like American cheese.

If you're following a keto diet, it's best to opt for cheeses that are high in fat and low in carbs, like cheddar and blue cheese. Cheddar, for example, has 9 grams of fat and less than 1 gram of carbs per 1-ounce (28-gram) serving. Blue cheese, on the other hand, has 8 grams of fat and 1 gram of carbs per 1-ounce serving. These cheeses are also minimally processed, making them a perfect match for the keto diet.

Other good choices include goat cheese and gouda, which also have high fat and low carb content. Goat cheese, in particular, contains 0 carbs, making it a great option for those watching their macros.

When choosing a cheese to eat on keto, consider the flavour and texture as well. Many cheddars are mild tasting, so you may want a sharper variety to add more flavour to your dish. Gouda has a slightly sweet and creamy taste, with a low melting point, making it perfect for topping burgers or adding to mac and cheese.

Keto dieters should pay attention to food quality, not just macros

While on the keto diet, it's important to keep track of your macronutrients (macros). Macros are the essential building blocks of your body that you get from food. They are fat, protein, and carbohydrates. Each of these plays an essential role in your body. For example, fat is necessary for the absorption and assimilation of fat-soluble vitamins and phytonutrients, and it plays a role in hair and skin health, among other things.

However, keto dieters should pay attention to food quality, not just macros. Even if you hit your macro goals, but you are not including fruits, vegetables, legumes, nuts, seeds, and whole grains, you could be in trouble. These food groups are full of fiber and beneficial in fighting diabetes, cardiovascular disease, and promoting satiety and weight control.

It's also important to note that not all macros are created equal. For example, unsaturated fats (or monounsaturated and polyunsaturated) are considered heart-healthy and are found in avocados, nuts, and olive oil. On the other hand, trans fats are considered bad fats and are found in many processed foods.

Therefore, while tracking your macros is crucial on the keto diet, it's also important to prioritize food quality and ensure you're getting a variety of nutrients from different food groups.

Frequently asked questions