Velveeta On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat, and moderate-protein diet that aims to put the body into a ketogenic state, where it burns fat for energy instead of glucose. While cheese is often considered keto-friendly due to its high-fat content, some cheeses like Velveeta have added ingredients that may impact their compatibility with the keto diet. So, is it okay to include Velveeta in your keto diet?

Velveeta is highly processed and contains additives like canola oil and modified starch

Velveeta is a highly processed cheese product, which means it is made through a manufacturing process rather than traditional cheesemaking. This makes it very different from natural cheeses, which are made by curdling milk and are typically low in carbohydrates.

The manufacturing process that Velveeta undergoes involves heating and processing milk, whey protein, milk fat, and other ingredients until they form a homogeneous paste that sets into a block. This process makes Velveeta highly processed and gives it a smooth, creamy texture that melts well. However, it also means that Velveeta contains additives and preservatives not found in regular cheese.

One of the main concerns with Velveeta is the presence of canola oil and modified starch. Canola oil is a highly refined oil that is prone to oxidation and may cause inflammation in the body. It is extracted using high heat and chemicals, stripping out nutrients and replacing them with harmful chemicals. Modified starch is also a controversial additive, and food additives in general are potentially harmful to health and should be avoided as much as possible.

In addition to these additives, Velveeta also contains other ingredients that are not found in natural cheese, such as whey protein concentrate, milk protein concentrate, sodium phosphate, sodium citrate, calcium phosphate, sorbic acid as a preservative, artificial food coloring, and more. These extra ingredients act as emulsifiers, preservatives, and stabilizers, but they also make Velveeta more processed than real cheese.

Because of its high level of processing and the presence of additives like canola oil and modified starch, Velveeta is not considered keto-friendly. While small amounts may be acceptable in moderation, it is generally recommended to choose more natural cheese options when following a keto diet.

It has a high carbohydrate content

Keto is a low-carbohydrate, high-fat diet that puts the body into a ketogenic state, where it burns stored fats for energy instead of glucose. This means that the diet is very strict about the number of carbohydrates that are allowed.

Velveeta is a processed cheese product with a smooth, creamy texture that is popular for dips, sauces, and grilled cheese sandwiches. It is made from a combination of cheese and non-cheese ingredients, including whey protein concentrate, milk protein concentrate, sodium phosphate, sodium citrate, calcium phosphate, and sorbic acid as a preservative.

Velveeta has a high carbohydrate content compared to other cheeses. A 1/4-inch slice of Velveeta contains 3 grams of carbohydrates, which is a significant amount considering its small serving size. It is easy to overindulge with this cheesy treat, and one could easily eat more than just one slice. On the keto diet, it is important to be mindful of carbohydrate intake and to prioritize nutritious and filling foods like avocado, broccoli, asparagus, berries, and kale.

In addition to its high carbohydrate content, Velveeta also contains added sugar, which is another concern for those on the keto diet. Each slice of Velveeta contains 2 grams of sugar. This further contributes to the argument that Velveeta is not a good choice for those following a keto diet.

While some sources suggest that small amounts of Velveeta may be acceptable on the keto diet, it is important to be cautious and mindful of portion sizes. The high carbohydrate and sugar content of Velveeta can quickly add up, and it is easy to exceed the recommended daily intake for carbohydrates on the keto diet. Therefore, it is generally recommended to avoid Velveeta and choose more natural, less processed cheese options that align better with the keto diet guidelines.

It has a high lactose content

While some sources claim that Velveeta cheese can be consumed in moderation while following a keto diet, others advise against it due to its high carbohydrate and sugar content. However, one thing that is often overlooked is its lactose content.

Velveeta cheese is made from milk and milk by-products, which means it contains high amounts of lactose. Lactose is the natural sugar found in milk, and it can be difficult for some people to digest. Individuals who are lactose intolerant or sensitive to lactose may experience stomach upset or discomfort after consuming Velveeta cheese. This is because, unlike regular cheese, Velveeta has not undergone the same fermentation process where enzymes consume the lactose, resulting in only trace amounts remaining in the final product.

Compared to standard cheddar cheese, which typically has a lactose content of around 2%, Velveeta cheese averages around 9%. This means that even small amounts of Velveeta cheese can cause digestive issues for those who are lactose intolerant. Therefore, it is important to consider the lactose content when deciding whether to include Velveeta cheese in a keto diet.

In addition to its high lactose content, Velveeta cheese is also highly processed and contains artificial preservatives, colours, and flavours. It has a long list of ingredients, including dairy protein concentrates, stabilizers, emulsifiers, and preservatives, which are not typically found in regular cheese. These added ingredients may impact the compatibility of Velveeta cheese with the keto diet, as the keto diet emphasizes whole, unprocessed foods.

Furthermore, the high carbohydrate and sugar content of Velveeta cheese can also be a concern for those following a keto diet. A single slice of Velveeta cheese can contain up to 4 grams of carbohydrates and 2 grams of sugar. With a limited carbohydrate allowance on keto, it is recommended to consume nutritious and fibre-filled carbs, such as avocado, berries, broccoli, and asparagus.

Therefore, while Velveeta cheese may be consumed in small amounts on a keto diet, it is important to consider its high lactose content, as well as its highly processed nature and high carbohydrate and sugar content. For those who are lactose intolerant or sensitive to lactose, it is best to avoid Velveeta cheese and opt for natural, real cheeses that are lower in lactose and have a more favourable nutritional profile.

It has a long shelf life

Velveeta is a processed cheese product with preservatives, which gives it a long shelf life compared to regular cheese. It is usually safe to consume for at least six months past the printed packaging date when stored in its original packaging in a cool, dry place. This makes it a convenient option for those who want a cheese product that doesn't require constant refrigeration.

The long shelf life of Velveeta is attributed to its processing and preservatives. While it is often referred to as "cheese," it is technically a "pasteurized process cheese product" with a composition that includes whey protein concentrate, milk protein concentrate, milk, fat, and preservatives. This high level of processing and the inclusion of preservatives contribute to its extended shelf life.

Proper storage is essential to maximise the shelf life of Velveeta. When unopened, it should be kept in a cool, dry place, away from direct sunlight, and at room temperature. These storage conditions ensure that the cheese stays fresh and solid, preventing unwanted melting or spoilage.

Once opened, Velveeta should be refrigerated to maintain its quality. It is important to seal the cheese tightly to prevent it from drying out and hardening. Proper sealing also helps to keep strong refrigerator odours at bay. An airtight container or a freezer bag can be used if the original packaging cannot be sealed tightly. With proper refrigeration, opened Velveeta can last for around eight weeks.

While Velveeta has a long shelf life, it is important to monitor it for any signs of spoilage. Changes in colour, smell, flavour, and appearance could indicate that the product has gone bad. If there are signs of mould, it is best to discard the cheese. Additionally, if the cheese appears dried out, cutting off the affected parts and ensuring tight sealing can help extend its shelf life.

It has little nutritional value

While Velveeta cheese is known for its creamy texture and versatility in dishes, it falls short when it comes to nutritional value, especially when compared to natural cheeses like cheddar. Here are several reasons why Velveeta has little nutritional value, making it less ideal for a keto diet or a healthy diet in general:

High in Carbohydrates and Sugar

Velveeta cheese contains significantly more carbohydrates than other milk-based, non-processed cheeses. A 1/4-inch slice of Velveeta has 3 grams of carbohydrates, and a 1/4 cup (67-gram) serving contains 7 grams of total carbohydrates. This is relatively high compared to natural cheddar cheese, which has only 1 gram of net carbs per 1/4 cup serving. The high carb content in Velveeta can make it challenging to maintain a low-carb diet, as it may quickly consume your daily carb allowance.

Not Real Cheese

Velveeta was once made from real cheese, but today, its primary ingredients are milk protein concentrate, whey protein concentrate, milk fat, and preservatives. Due to these changes, the FDA required Velveeta to change its label from a "cheese spread" to a "cheese product." This distinction is important because it indicates that Velveeta no longer meets the legal definition of true cheese due to its ingredients and manufacturing processes.

Unrealistic Shelf Life

Natural cheddar cheese typically contains around 3 ingredients and has a shelf life of 2 to 4 months when refrigerated. In contrast, Velveeta contains 17 ingredients, most of which are artificial preservatives, and can last up to 6 months even without refrigeration. This unusually long shelf life suggests a high number of additives, which may be concerning from a health perspective.

Lacks Nutritional Value

Velveeta contains only moderate amounts of calcium, a small amount of Vitamin A, and 4 grams of protein per serving. In comparison, natural cheddar cheese contains higher amounts of these nutrients, as well as higher-quality protein and healthy fats, especially if the milk comes from organic, grass-fed cows. Additionally, cheddar cheese is rich in vitamins and minerals such as calcium, phosphorus, zinc, vitamins A, B12, D, and K2.

High Lactose Content

Velveeta contains high amounts of lactose because it is made from milk and milk by-products. This makes it unsuitable for individuals with lactose intolerance, as they may experience sensitivity or digestive issues. On the other hand, real cheddar cheese contains only trace amounts of lactose, as the enzymes used in the cheesemaking process consume most of it. Therefore, lactose-intolerant individuals can usually tolerate natural cheddar cheese without problems.

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