American Cheese And Keto: Is It Safe?

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. While cheese is allowed and even encouraged on the keto diet, some types of cheese are better than others. White American cheese is a processed cheese that contains less than 51% actual cheese. While it is low-carb, there are better keto-friendly options with lower carb counts, such as cheddar cheese.

White American cheese has 0.5-1g of carbs per slice

White American cheese is a food that sparks debate among those on the keto diet. This is because, while it is technically a high-fat and low-carb food, it is also a highly processed food.

The keto diet is a low-carbohydrate method of eating that changes your body's biochemistry and, in turn, makes you lose weight. On the keto diet, your body goes into ketosis, a metabolic process where your body uses fat for fuel, allowing you to burn more fat at rest and during exercise.

Some people on the keto diet also choose to avoid dairy altogether. This is because dairy sensitivity can range from uncomfortable digestive problems to life-threatening anaphylaxis. However, others argue that cheese is a great source of nutrients, including fat, protein, calcium, vitamin A, vitamin B12, zinc, phosphorus, and riboflavin.

It is not a real cheese and is highly processed

White American cheese is not a real cheese and is highly processed. In fact, it's less than 51% actual cheese, which is why you see names like Velveeta Slices and Kraft Singles on the package instead of the word "cheese". These kinds of cheese contain a lot of stabilizers, fillers, and oils that don't provide much nutritional benefit. All you're doing is adding gunk to your body that it doesn't recognize, and that can lead to inflammation.

Inflammation is tied to many health conditions, including cancers, infectious diseases, and autoimmune disorders, so this type of "cheese" is one to skip. While American cheese technically meets the keto criteria of being high in fat and low in carbohydrates, there are much better cheeses that you can turn to. 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 cheeses that are keto-friendly include old favorites like brie, blue cheese, mozzarella, cottage cheese, cream cheese, gouda, Swiss, and parmesan. These cheeses are not only more nutritious but also have a more appealing macro profile for those following a keto diet.

So, if you're looking to incorporate more cheese into your keto diet, it's best to avoid highly processed cheese products like American cheese and opt for real, high-quality cheeses instead.

It is high in saturated fat

White American cheese is a food that should be consumed in moderation as part of a keto diet. While it is low in carbohydrates, it is also high in saturated fat.

Saturated fat is a type of fat that is found in many animal-based foods, such as cheese, butter, and meat. It is also found in some plant-based foods, such as coconut oil and palm oil. Saturated fat is known to raise "bad" LDL cholesterol levels in the blood, which can increase the risk of heart disease and other health problems. Therefore, it is generally recommended to limit the consumption of saturated fat to no more than 10% of total daily calories.

When following a keto diet, it is important to pay attention to the quality of the food, not just whether it meets the macronutrient goals. White American cheese is often highly processed and contains additives such as starch, artificial preservatives, and stabilizers. These additives can increase the saturated fat content and provide no nutritional benefit. In fact, they can lead to inflammation in the body, which has been linked to various health conditions, including cancer, infectious diseases, and autoimmune disorders.

Instead of reaching for White American cheese, there are other cheeses that are better suited for a keto diet. For example, cheddar cheese has a similar texture and flavor but contains significantly less saturated fat. Other options include goat cheese, blue cheese, cream cheese, and parmesan cheese, which are all high in fat, moderate in protein, and low in carbohydrates.

It is important to remember that the key to a successful keto diet is not just meeting the macronutrient goals but also ensuring the food is of high quality and provides nutritional benefits. While White American cheese can be consumed in moderation, there are healthier alternatives that can better support overall health and well-being.

There are better, less-processed cheese options for keto

While white American cheese can be incorporated into a keto diet in moderation, there are better, less-processed cheese options to choose from.

When it comes to the keto diet, not all cheese is created equal. The key is to opt for cheeses that are high in fat and low in carbohydrates and protein. It's also important to choose high-quality, minimally processed cheeses to maximise the nutritional benefits.

• Parmigiano Reggiano: This cheese has a strong flavour, so a little goes a long way. It has zero grams of carbohydrates and is made with raw milk, making it a good source of microbial diversity.
• Blue Cheese: Blue cheese, such as Gorgonzola, offers a good balance of fat and protein, with approximately 100 calories, 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates per ounce.
• Cream Cheese: Look for cream cheese made by smaller creameries rather than industrial operations. The full-fat version is preferred on keto, and be sure to check the label to avoid hidden carbohydrates or additives.
• Cheddar: High-quality cheddar fits well within the keto framework. It's calorically dense, with approximately 114 calories, 9 grams of fat, and 7 grams of protein per ounce. Cheddar also has less than 1 gram of carbohydrates.
• Gruyère: This cheese has a similar nutritional profile to cheddar, with 9 grams of fat and 8 grams of protein per ounce. It has a strong flavour and is a good choice for those who want a beefy cheese option.

When selecting cheese for a keto diet, it's important to read the labels and choose options without added sugars, preservatives, or artificial ingredients. Opting for harder cheeses, such as cheddar and parmesan, will generally give you a lower carb count, while softer cheeses like ricotta tend to have higher amounts of carbs.

It may be linked to inflammation

White American cheese is keto-friendly, with only 0.5 grams of total carbs per slice. However, it's important to remember that not all cheeses are created equal when it comes to inflammation.

Cheese, and dairy products in general, have been the subject of controversy regarding their inflammatory effects. While some people believe that dairy is inflammatory, others claim that it has anti-inflammatory properties. This discrepancy can be attributed to individual differences in study design, participant demographics, and diet composition, among other factors.

Research suggests that a diet high in saturated fats, which are prevalent in cheese and full-fat dairy products, can promote inflammation. However, other fatty acids found in dairy have been linked to health benefits, such as a reduced risk of diabetes. The conflicting evidence has left the scientific community with a murky understanding of the relationship between dairy and inflammation.

One study published in The Journal of Nutrition in 2015 found that consuming dairy increased low-grade inflammation in a small sample of German adults. Additionally, research involving over 40,000 individuals with osteoarthritis revealed that those who consumed more dairy were more likely to require hip replacement surgery. These findings suggest a potential link between dairy consumption and inflammation.

On the other hand, several studies have indicated that drinking milk and eating yogurt can lower the risk of gout, an inflammatory form of arthritis. Furthermore, a 2017 review of 52 clinical studies concluded that dairy generally exhibits anti-inflammatory effects, except in individuals allergic to cow's milk. This conclusion highlights the importance of distinguishing between different types of dairy products and their varying impacts on inflammation.

It's worth noting that dairy sensitivity or intolerance can also play a role in inflammation. Some people are lactose intolerant, meaning they lack the enzyme to digest lactose, the natural sugar found in milk. This can lead to gastrointestinal symptoms like gas, bloating, and diarrhea, which are often associated with inflammation. Additionally, some individuals may be sensitive to casein, a protein found in milk, which can trigger allergic reactions ranging from mild to severe.

In conclusion, while white American cheese is keto-friendly, the potential link between cheese and inflammation cannot be overlooked. The conflicting evidence highlights the need for further research to definitively determine the impact of different dairy products and their components on inflammation. In the meantime, it is advisable for individuals to monitor their dairy intake and be mindful of any signs of inflammation or dairy sensitivity.

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