American cheese is a processed cheese product that combines various types of cheese with additional ingredients, resulting in a smooth and creamy texture. This cheese is notably high in protein, which is beneficial for muscle repair and growth; however, it also contains significant amounts of sodium and unsaturated fats, which can be a concern for those watching their dietary intake. Commonly used in numerous classic dishes across the United States, such as cheeseburgers and grilled cheese sandwiches, American cheese plays an integral role in many people's culinary experiences. Although you may have encountered it in various meals, you might still be curious about what exactly American cheese is and whether it deserves its somewhat questionable reputation.

This article delves into the world of American cheese, examining its nutritional profile, potential benefits, and certain drawbacks.

What is American Cheese?

American cheese, a popular processed cheese, is crafted by blending various types of cheese, including Cheddar cheese, washed curd cheese, Colby cheese, and granular cheese. Although it is commonly referred to as “American cheese,” its official designation is “pasteurized process American cheese.” This cheese product differs significantly from natural cheese, which is directly derived from milk; American cheese is instead formulated from a mixture of cheeses, with the cheese component needing to constitute a minimum of 51% of the total product weight.

In addition to the cheese blend, the ingredients of American cheese typically encompass acidifying agents, water, salt, artificial coloring, and emulsifying agents designed to prevent separation. Spices or artificial flavors are often included to enhance its taste. Characterized by its mild flavor and creamy texture, American cheese can range in color from pristine white to soft yellow or orange hues. It is conveniently available in various forms, such as solid blocks, shredded pieces, cubes, spreads, or individually wrapped slices, which are frequently referred to as “singles.” In contrast to the production of natural cheese, which solely relies on milk, American cheese is a unique processed variant that combines several types of cheese, including Cheddar, washed curd, Colby, and granular cheese, along with a selection of other ingredients.

Nutritional Profile of American Cheese

American cheese exhibits a mix of both beneficial and less favorable nutritional traits.

A serving size of 100 grams of American cheese delivers:

• Calories: 364
• Carbohydrates: 4.6 grams
• Protein: 18 grams
• Fat: 32 grams
• Calcium: 82% of the Daily Value (DV)
• Sodium: 470 mg, 20% of the DV
• Phosphorus: 28% of the DV
• Vitamin D: 18% of the DV
• Vitamin A: 15% of the DV
• Zinc: 10% of the DV

On one hand, American cheese is recognized for being low in carbohydrates while offering a rich source of high-quality protein. Additionally, it is often fortified with vitamin D and is naturally abundant in essential vitamins and minerals including vitamin A, phosphorus, calcium, and zinc. Specifically, vitamin D enhances bone health by aiding in the absorption of calcium and phosphorus, while vitamin A supports both eye and immune system functionality, and zinc is crucial for growth, digestion, and DNA synthesis. Conversely, American cheese carries a high-calorie count along with elevated levels of saturated fat, cholesterol, and sodium. Among the 32 grams of fat in a 100-gram serving, approximately 17 grams are derived from saturated fats, which contribute to 85% of the DV — indicating the maximum recommended daily intake. This serving also accounts for 30% of the DV for cholesterol. Excessive consumption of saturated fats and sodium is linked to an increased likelihood of developing heart-related diseases, such as atherosclerosis (plaque buildup) and hypertension.

Comparison with Other Cheeses

Though American cheese ranks among the most favored sliced cheeses, a diverse range of options is available.

The table below presents a comparison of 100 grams of American, Swiss, and Cheddar cheeses:

While Swiss and Cheddar cheeses have marginally higher calorie counts owing to their increased protein content compared to American cheese, all three types share similar total and saturated fat amounts per slice. Nonetheless, American cheese distinguishes itself with the highest carbohydrate and calcium levels, while its sodium content is significantly greater than both Swiss and Cheddar varieties.

In summary, American cheese is characterized as a high-calorie, high-fat, and high-sodium food, yet it also provides a valuable source of quality protein along with various vitamins and minerals such as vitamins A and D, phosphorus, calcium, and zinc.

Potential Benefits

American cheese offers a variety of benefits that can be advantageous for your diet.

Rich in Calcium

Calcium is abundant in both dairy and non-dairy foods, but dairy products, such as American cheese, account for approximately 72% of the dietary calcium intake across the United States. This essential mineral constitutes a significant portion of your bones' structure, playing a vital role in maintaining bone strength and potentially aiding in the prevention of osteoporosis, a condition that increases the risk of fractures due to weakened bones.

While calcium is primarily recognized for its support of bone health, it also contributes to various other physiological functions, including:

• Blood Pressure Regulation: Research involving both humans and animals indicates that a higher intake of calcium may have a positive effect on lowering systolic blood pressure—the upper figure in a reading—especially in individuals with low calcium consumption. It may also decrease the risk of preeclampsia among expectant mothers.
• Cholesterol Management: Studies suggest that calcium intake may assist in reducing total and LDL (bad) cholesterol levels while elevating HDL (good) cholesterol levels.
• Nerve Function: Calcium is crucial for the communication between brain cells, facilitating the coordination of muscle movements, bodily secretions, and various organ functions.

High-Quality Protein Source

Protein, alongside carbohydrates and fats, is one of the three primary macronutrients. Its nutritional quality depends on its amino acid profile, with sources being classified as either high or low quality based on their ability to provide all essential amino acids, the fundamental components of protein. Dairy products, including milk, cheese, and yogurt, offer all essential amino acids, which categorizes them as high-quality protein sources. Thus, indulging in a slice of American cheese occasionally can contribute positively to your high-quality protein intake.

Extended Shelf Life

As a processed food, American cheese boasts a longer shelf life compared to its natural cheese counterparts. Unlike soft cheeses, which require refrigeration for safety, American cheese can be safely stored at room temperature until opened. However, refrigerating it will extend its freshness. Once opened, it can last up to two months in your refrigerator.

In summary, American cheese serves as a valuable source of calcium and high-quality protein while also offering the advantage of an extended shelf life compared to soft natural cheeses.

Potential Health Concerns

When considering the health implications of consuming American cheese, the primary issues revolve around its notably high levels of saturated fat and sodium. A significant intake of saturated fat can lead to elevated LDL (bad) cholesterol levels, which consequently heightens the risk of developing atherosclerosis, a condition marked by the narrowing of arteries due to plaque accumulation. This condition is a well-known risk factor for serious health complications, including heart disease and stroke, which remain leading causes of mortality around the globe.

Interestingly, while dietary guidelines in various regions, including India, Australia, and Canada, often advocate for fat-free or low-fat dairy options, recent studies indicate that saturated fat derived from dairy products might not adversely affect heart health. In fact, it could potentially offer a neutral or even beneficial impact.

On the topic of sodium, research underscores that a diet rich in sodium is associated with an increased risk of hypertension (high blood pressure), whereas moderating sodium intake may mitigate this risk. Alarmingly, data reveals that the average sodium consumption in Canada, for instance, surpasses the recommended levels by approximately 48%. Just one slice of American cheese contributes around 20% of the daily recommended sodium intake, highlighting the potential for overconsumption. Consequently, a diet that includes excessive amounts of American cheese could elevate the likelihood of developing elevated blood pressure.

In summary, the high saturated fat and sodium content in American cheese are significant factors that could contribute to an increased risk of hypertension and cardiovascular diseases.

How Frequently Should You Indulge in American Cheese?

American cheese, known for its creamy texture and melt-in-your-mouth quality, does offer several nutrients that are beneficial for health. However, it’s essential to recognize that the less desirable components may overshadow its benefits. Even though there are no formal guidelines regarding the frequency of American cheese consumption, it is advisable to enjoy it in moderation to mitigate the risk of developing heart disease. Moreover, while American cheese serves as a decent source of calcium and protein, you can find these vital nutrients in a variety of other dairy products such as milk, yogurt, and many healthier cheese alternatives, making them excellent choices for your dietary needs. Thus, while American cheese does provide some valuable nutrients, it’s prudent to consume it sparingly to avoid the potential negative health consequences linked to excessive intake of saturated fats and sodium.

The Final Takeaway

American cheese is a type of processed cheese created by blending various cheeses such as Cheddar cheese, washed curd cheese, Colby cheese, and granular cheese. This unique combination results in a product that is both versatile and popular in many culinary traditions. Being a dairy product, American cheese serves as a valuable source of calcium and offers high-quality protein. Notably, it boasts a longer shelf life compared to many other cheese varieties, making it a convenient choice for use in a range of dishes. Nonetheless, it is essential to enjoy this cheese in moderation due to its elevated levels of saturated fat and sodium, which could potentially heighten the risk of developing heart disease.