Is American Cheese Keto-Friendly?
The ketogenic (keto) diet has soared in popularity over the last few years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which has been linked to fat burning and weight loss.
On the keto diet, carbohydrates are restricted to encourage ketosis. This means many carb-heavy foods are off the menu, while high-fat foods like cheese are embraced.
Cheese is often considered one of the staple foods of the ketogenic diet. However, not all cheeses fit into a keto lifestyle. With so many different types available, it can be tricky to differentiate which cheeses support a ketogenic diet.
Understanding American Cheese
American cheese gets a bad reputation among many cheese connoisseurs. Unlike other cheeses, American cheese is processed and engineered to have a creamy, meltable texture.
It’s made using a combination of milk, whey, milkfat and milk protein concentrates, along with emulsifying salts. These emulsifiers are added to help the proteins in the cheese bind together smoothly.
The ingredients are blended together and heated until the proteins fuse. Once cooled, emulsifying salts help the cheese further gel so it returns to a solid state but maintains a smooth, silky texture.
Nutrition Profile of American Cheese
A 1-ounce (28 gram) serving of American cheese typically provides:
- Calories: 106
- Protein: 6 grams
- Fat: 9 grams
- Carbs: Less than 1 gram
As you can see, American cheese is high in fat and low in carbs, fitting the general macronutrient profile of the ketogenic diet. However, when determining if a food is keto-friendly, it’s important to look past just macros.
The Issue with Processed Cheeses
One of the biggest issues with American cheese is the long list of artificial ingredients used to give it the right mouthfeel and melting properties.
These extra ingredients not only diminish its nutrition content but can also cause issues for some people trying to follow a clean keto diet.
Health Concerns with Emulsifiers
Of particular concern is the use of emulsifying salts like sodium phosphate and sodium citrate. Though recognized as safe by food regulating organizations, some health experts believe they may have negative effects.
For example, some studies link emulsifier consumption to inflammation, gut health issues, and increased disease risk.
While more research is still needed, limiting intake of these additives may be beneficial for some people, especially those following diets for health conditions.
Better Cheese Options for Keto
Luckily, there are plenty of low-carb cheese options to help satisfy cravings on the ketogenic diet.
When choosing which cheeses to eat on keto, opt for varieties made with just a few simple, whole-food ingredients.
Here are some of the best keto-friendly cheese options to consider:
1. Cheddar Cheese
Cheddar is one of the most popular types of cheese. Fortunately for keto dieters, it’s also low in carbs.
Just a 1-ounce (28 gram) serving of cheddar cheese contains under 1 gram of carbs while boasting 7 grams of protein and 9 grams of fat.
2. Mozzarella
In addition to being able to make a mean caprese salad, mozzarella is a staple keto cheese because it’s low in carbs but high in fat.
One ounce (28 grams) of mozzarella cheese offers about 6 grams of protein, 8 grams of fat and less than 1 gram of carbs.
3. Parmesan Cheese
Thanks to its sharp, nutty flavor, a little Parmesan cheese goes a long way, adding plenty of extra flavor with minimal carbs.
In fact, a 1-ounce (28 gram) serving contains less than 1 gram of carbs and over 10 grams of fat alongside 10 grams of protein.
4. Swiss Cheese
In addition to being a nice addition to a charcuterie board, Swiss cheese can be included as part of a healthy keto diet.
One ounce (28 grams) packs 7 grams of protein while supplying 8 grams of fat and less than 1 gram of carbs.
5. Blue Cheese
Crumbly, flavorful blue cheese makes the perfect topping for salads and keto-friendly dressings.
Each 1-ounce (28 gram) serving stays low in carbs, providing less than 1 gram to go alongside 8 grams of fat and 6 grams of protein.
The Bottom Line
When following the keto diet, there are plenty of delicious cheeses to choose from. Just be sure to check the nutrition label and look for varieties made with minimal ingredients.
Quality cheeses like cheddar, Parmesan and Swiss all make good options. On the other hand, highly processed cheeses with extra additives like American cheese should be limited.
Opting for whole, nutrient-dense cheese whenever possible can help maximize the potential health benefits of the ketogenic diet.
FAQs
Is Kraft American cheese keto-friendly?
No, Kraft American cheese is not considered keto-friendly. While it's high in fat and low in carbs, it contains emulsifiers and stabilizing agents. These processed ingredients can negatively impact gut health and inflammation.
What can I use instead of American cheese on keto?
Great alternatives to American cheese include cheddar, Swiss, mozzarella, Parmesan, and blue cheese. These whole-food cheeses don't contain potentially harmful additives.
Is laughing cow cheese allowed on the keto diet?
Laughing cow cheese wedges are processed so they don't align with a clean keto diet. But if you tolerate processed foods well, they can be enjoyed in moderation, as the carb count remains low.
Can I have cheese every day on keto?
It's fine to incorporate cheese daily in a keto diet. Just opt for whole, minimally processed varieties instead of shelf-stable, cheese-like products with more additives. Portion control is still important.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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