American Cheese Singles Ranked as Unhealthiest Grocery Store Choice by Dietitian
American Cheese Singles are the number one unhealthiest cheese you can purchase at the grocery store, according to Giana DiMaria, an instructor of medicine at New York Medical College.
The formulation typically includes a blend of cheeses like cheddar or Colby, dairy ingredients such as whey and milk, colorings, preservatives, and emulsifying salts. Federal regulations classify these items under specific categories like pasteurized process cheese food and pasteurized process cheese. For instance, Kraft Singles are officially labeled by the manufacturer as an American pasteurized prepared cheese product containing ingredients like skim milk, milk protein concentrate, calcium phosphate, and sodium phosphate.
Phosphate Additives Alter Microbiome Composition and Cause Cramping
The inclusion of specific chemical additives raises distinct nutritional questions for regular consumers. A small study published in The Journal of Nutrition suggests that a diet high in foods containing phosphate additives may link to gastrointestinal symptoms. DiMaria explained that emulsifying salts such as sodium phosphate can alter microbiome composition.
This alteration may influence osmotic fluid shifts, drawing water into the bowel and causing abdominal cramping along with a mild laxative effect. While natural phosphorus serves as a vital mineral, inorganic phosphate additives are highly bioavailable and easily overloaded in the digestive tract, according to DiMaria. At the same time, the NIH notes that high phosphorus intakes rarely produce adverse effects in healthy people.
Better Cheese Alternatives for Saturated Fat and Sodium Control
Shoppers looking to maintain the comfort of melted cheese without the heavy processing additives have several alternatives. DiMaria recommends whole or part-skim ricotta or plain blended cottage cheese as options that provide satiating protein and minimal saturated fat per ounce, noting that ricotta is especially low in sodium. However, regular cottage cheese can be considerably higher in sodium, requiring shoppers to look for low-sodium or no-salt-added versions.
Consumers who crave a sharp, tangy flavor can choose aged real cheddar or Swiss. For smooth melting slices, part-skim low-moisture mozzarella or provolone offer practical substitutes. DiMaria suggests that individuals managing high cholesterol swap full-fat varieties for part-skim mozzarella, part-skim ricotta, or low-fat cottage cheese to reduce saturated fat intake while maintaining calcium and protein levels. Those managing hypertension can opt for lower-sodium cheeses like Swiss instead of high-salt processed slices while limiting portions to a single serving size.
Common Questions About Grocery Store Cheese Options
What specific additive in processed cheese affects digestion?
Emulsifying salts such as sodium phosphate can alter microbiome composition and influence osmotic fluid shifts, which draws water into the bowel and can cause abdominal cramping and a mild laxative effect.
Which lower-sodium cheese options do dietitians recommend for hypertension?
DiMaria recommends lower-sodium options like Swiss cheese instead of high-salt processed slices, while advising consumers to limit cheese to one serving size.
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