Velveeta Cheese: Friend Or Foe On Keto?

Velveeta cheese is a processed American cheese product made by Kraft Foods. It is well-loved for its smooth, creamy texture and versatility in dishes like dips, sauces, macaroni and cheese, and grilled cheese sandwiches. But is it keto-friendly?

The short answer is no. While cheese is often considered keto-friendly due to its high-fat content and low carbs, Velveeta has added ingredients that impact its compatibility with the keto diet. It is highly processed and contains dairy protein concentrates, stabilizers, and emulsifiers not found in regular cheese. It also has a high sodium content and lacks nutrients like protein, vitamins, and probiotics found in other cheeses.

However, some sources suggest that small portions of Velveeta can be consumed on a keto diet, as it is low in carbs and high in fat. But overall, it is not ideal due to its processed nature and high sodium content.

Velveeta is highly processed

Velveeta was originally made from real cheese. It was created in the early 1900s by a Swiss immigrant named Emil Frey, who was working for the Monroe Cheese Company in Monroe, New York. He wanted to make use of broken cheese wheels, so he melted them together with byproducts like whey until they melded back together in a velvety consistency. In 1927, Kraft bought the company and began producing its own version of the product.

Over time, the formula for Velveeta changed. It is no longer made from real cheese, and today, it contains 17 ingredients, most of which are artificial preservatives. Because it is so highly processed, it has an extremely long shelf life. Natural cheddar cheese can last for 2-4 months unopened in the refrigerator, while Velveeta can last 6 months without a refrigerator.

The health risks of consuming highly processed foods like Velveeta are well-documented. Processed foods have been connected to health problems like heart disease, Type 2 diabetes, and stroke. One study found that eating four or more servings of processed foods per day can increase your risk of early death by 62%. Another study linked the consumption of processed foods to an increased risk of death from all causes.

In addition to the health risks, highly processed foods like Velveeta also contribute to excessive sodium intake. A single serving of Velveeta contains 410 milligrams of sodium, which is almost one-third of the ideal limit of 1,500 milligrams per day. It is important to limit your intake of processed foods as much as possible and to prioritise consuming minimally processed, nutrient-rich foods instead.

It contains carbs and sugar

The keto diet is a low-carbohydrate, high-fat diet. It emphasises the consumption of foods that are rich in fats and proteins, while limiting carbohydrate intake to 5% of one's daily diet. This low-carb intake puts the body into a ketogenic state, where it burns stored fats for energy instead of glucose.

Velveeta cheese is a processed cheese product. While it is low in carbs at first glance, with only 1g net carbs per serving, it is still considered to be high in carbohydrates relative to other cheeses. A 1/4-inch slice of Velveeta contains 3 grams of carbs, and a 1/4 cup (67g) serving contains 7 grams of total carbohydrates. This is because, unlike natural cheeses, Velveeta is made through a manufacturing process that involves heating and processing milk, whey protein, milk fat, and other ingredients until they form a homogeneous paste.

Velveeta also contains added sugar. A 1/4-inch slice contains 2 grams of sugar, which is considered high for keto, given the small serving size. This means that it is easy to overindulge and quickly exceed the limited amount of carbohydrates allowed on a keto diet.

Therefore, while it is technically possible to consume small portions of Velveeta on a keto diet, it is not considered ideal due to its high carbohydrate and sugar content relative to other cheeses.

It has a long shelf life

Velveeta is a highly processed cheese product with a long shelf life. In fact, it has been described as having an "extremely long shelf life". This is due to its high preservative content.

An unopened pack of Velveeta does not need to be refrigerated and can be stored at room temperature. It should be kept in a cool, dry place, away from heat sources, and out of direct sunlight. It will remain fresh for about six months after the production date, and even a few weeks past its "use-by" date.

Once opened, Velveeta should be refrigerated and sealed tightly to prevent it from drying out and hardening. It will then last for about eight weeks.

It has little to no nutritional value

Velveeta cheese is highly processed, which means it has little to no nutritional value. While it is not devoid of nutrients, the few it does contain can be obtained from other, healthier sources.

Velveeta is made from dairy derivatives, but it is not technically a cheese. Its main ingredients are whey protein concentrate and milk protein concentrate. It also contains canola oil, a highly refined oil that is prone to oxidation and may cause inflammation in the body. It is extracted using high heat and chemicals, which strips the oil of its nutrients and replaces them with harmful chemicals.

Velveeta also contains modified starch, a controversial food additive that is best avoided. Food additives are potentially harmful and should be limited as much as possible.

The cheese's high level of processing means it has an extremely long shelf life. Natural cheddar cheese can last for 2-4 months unopened in the refrigerator, whereas Velveeta can last for 6 months without a refrigerator. Regular cheese contains around 3-4 ingredients, while Velveeta contains 17, most of which are artificial preservatives.

A high intake of processed foods has been linked to an increased risk of cardiovascular disease, Type 2 diabetes, and stroke. Eating four or more servings of processed foods per day can increase your risk of early death by 62%.

While the occasional inclusion of Velveeta in your diet might be okay, it is important to limit your intake of processed foods as much as possible.

It contains high amounts of lactose

While it is true that dairy products are generally considered to be keto-friendly, Velveeta cheese is not a suitable option for those following a ketogenic diet. This is primarily because it is a highly processed cheese with a high carbohydrate content. However, another reason why it should be avoided is that it contains high amounts of lactose.

Lactose is the naturally-occurring sugar found in milk. Velveeta is made from milk and milk by-products, which is why it has a high lactose content. This is in contrast to real cheddar cheese, which only contains trace amounts of lactose. During the process of making cheese, enzymes consume the lactose in the milk. This means that, unlike with Velveeta, people with lactose intolerance can usually eat real cheddar cheese without any problems.

Velveeta's high lactose content is also notable because it means the product contains more sugar than other cheeses. This is a problem for those following a ketogenic diet, as sugar is a type of carbohydrate. As a result, eating Velveeta cheese could make it difficult for someone following a keto diet to stay within their daily carbohydrate limit.

In addition, the high amount of lactose in Velveeta may cause digestive issues for people who are lactose intolerant or sensitive to lactose. This is another reason why people following a keto diet may want to avoid eating Velveeta cheese.

In summary, while Velveeta cheese may be tempting to include in a keto diet because of its creamy texture and meltability, its high lactose content—and the resulting high sugar content—make it a poor choice for those aiming to stay within a low-carbohydrate limit.

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