The keto diet has become one of the most popular diets for weight loss in recent years. This very low-carb, high-fat diet puts your body into a metabolic state called ketosis, which causes you to burn fat for energy instead of carbs.
On the keto diet, carb intake is typically reduced to just 50 grams per day or less. This means many foods have to be eliminated or restricted, including breads, grains, starchy vegetables, legumes, fruits, and sweets.
However, one food that often comes into question is cheese, especially American cheese. With its creamy texture and mild flavor, American cheese is commonly used for burgers, grilled cheese sandwiches, tacos, and more.
But can this processed cheese fit into a keto diet plan? Or is it too high in carbs? This article will take an in-depth look at American cheese and its compatibility with ketogenic eating.
What Is American Cheese?
American cheese is a processed cheese product made from a blend of milk, milkfat, whey protein, milk protein concentrate, salt, food coloring, emulsifiers, preservatives, and sugar.
It was originally created in the 1910s as a way to reuse and repurpose cheese scraps and whey left over from making other cheeses. James L. Kraft invented the first version of American cheese and patented the processing method in 1916.
Today, American cheese is mass-produced for widespread distribution and comes in sliced, shredded, and liquid forms. It has a softer, creamier, and smoother texture than natural cheeses. The ingredients allow it to melt smoothly without separating.
This type of cheese is mild, with a light tangy flavor and hints of saltiness. It comes wrapped in plastic singly or in stacks. Major brands like Kraft, Land O’Lakes, and Borden produce the most popular and widely available American cheese products.
Due to the emulsifiers and stabilizers added during manufacturing, American cheese does not qualify as real “cheese” under FDA standards. Instead, it’s classified as a “pasteurized prepared cheese product.”
Natural cheese is usually the number one ingredient. But milkfat content can vary between brands, ranging from 10% to 50% milkfat. More milkfat results in a softer, more spreadable texture.
Nutritional Profile of American Cheese
Here is the basic nutritional information for a 1-ounce (28 gram) serving of sliced American cheese:
| Calories | Fat | Protein | Carbs |
|---|---|---|---|
| 101 | 9g | 5g | 1g |
As you can see, a serving is high in fat and contains minimal carbs and protein. The fat content comes mostly from saturated dairy fat and milkfat.
The actual macros can vary between brands, but on average, American cheese is around 75% fat, 20% protein, and 5% carbs.
It contains around 90 calories in a 1-ounce slice. So a two-slice serving would provide about 180 calories, with 16 grams of fat, 10 grams of protein, and 2 grams of carbs.
American cheese is lower in fat and calories than most regular natural cheeses. It also contains less protein and more additives.
In terms of micronutrients, American cheese provides:
– Calcium: 20% DV
– Vitamin A: 6% DV
– Vitamin D: 2% DV
– Phosphorus: 10% DV
– Zinc: 2% DV
It does not contain any fiber, but has a small amount of sugar, around 0.5 grams per ounce. Lactose makes up the naturally occurring sugar in cheese.
Different brands may have slightly varied carb counts depending on factors like moisture content. But the majority of American cheese products provide 1 gram of net carbs or less per ounce.
Is American Cheese Allowed on Keto?
Based on its minimal carb content, American cheese can definitely fit into a ketogenic diet. One ounce contains just 1 net gram of carbs, which only accounts for 2% of the daily 50-gram keto limit.
This means you could have two servings to make a cheeseburger or grilled cheese and still stay within the recommended carb range for ketosis.
Some keto dieters strictly limit dairy. But many include moderate portions of cheese due to the high fat and low carb ratio.
Full-fat American cheese is a good option for adding flavor and fat. Just be mindful of portion sizes, as the calories can add up quickly.
When buying American cheese slices or blocks, read the nutrition labels and ingredients list. Make sure a full-fat real cheese is listed as the first ingredient, not “cheese product.”
Prioritize brands with 2 grams of carbs or less per serving. Avoid low-fat or fat-free varieties, as these contain more fillers and carbs.
Shredded American cheese may have slightly more carbs than sliced due to the added anti-caking ingredients. But as long as you track the portions, it can also work for keto diets.
Benefits of Including American Cheese on Keto
Here are some of the main benefits of incorporating American cheese into a ketogenic meal plan:
– Low carb counts: American cheese is very low in net carbs, making it easy to fit into your daily limit on keto. Just watch your portions.
– High fat: Each serving packs about 9 grams of fat to help meet your increased fat goals on keto.
– Calcium: American cheese provides a significant amount of calcium, an essential nutrient on low-carb diets.
– Vitamin D: It’s one of the few good sources of vitamin D available on keto, important for immunity and bone health.
– Smooth, creamy texture: The emulsifiers allow American cheese to melt smoothly and give a creamy mouthfeel.
– Familiar flavor: Its mild, tangy flavor makes it a good choice for keto replacements of grilled cheese, burgers, tacos, etc.
– Easy to find: American cheese is widely available at any grocery store for convenience.
– Budget friendly: It’s typically cheaper than most natural cheese varieties.
– No carbs from additives: The added stabilizers and emulsifiers in American cheese do not contribute any extra carbs.
– Kid-approved: Many picky children will eat American cheese when they refuse other cheeses, good for keto families.
So American cheese can be a versatile, budget-friendly option to add fat and flavor within your carb limit on keto. Just use it in moderation and track your intake.
Potential Downsides of Eating American Cheese on Keto
However, there are some potential downsides to keep in mind:
– Highly processed: American cheese is heavily processed and contains additives. Some keto dieters prefer to avoid these.
– Contains dairy: Those with dairy sensitivities may need to avoid American cheese.
– Can spike glucose: Even small amounts of carbs from cheese can potentially impact ketosis for some.
– High sodium: It’s easy to go overboard on sodium with processed cheeses.
– Low nutrient density: Compared to natural cheeses, American cheese is lower in nutrients and fiber.
– Easy to overeat: The creamy, mild flavor makes it easy to overconsume without staying satisfied.
– Added sugar: Some brands add sugar for enhanced flavor, which can add up if overeaten.
– Higher in omega-6: American cheese does not have the most optimal fatty acid profile for keto.
So it may not be the best choice for every individual keto dieter. But in moderate portions, it can be included by most.
Healthier American Cheese Alternatives for Keto
If you want to avoid the more processed aspects of regular American cheese, these alternatives can provide a similar mild, creamy flavor and texture in keto recipes:
– Full-fat sliced cheddar
– Full-fat sliced mozzarella
– Full-fat sliced Monterey Jack
– Full-fat cream cheese
– Full-fat ricotta cheese
– Full-fat goat cheese (chèvre)
– Full-fat feta cheese
– Full-fat shredded cheese blends
– Full-fat sliced provolone
– Full-fat sliced Swiss
Opt for full-fat options without added starches/fillers. Read labels to verify no sugars have been added.
You can also make your own homemade American cheese with just a few ingredients:
– Shredded cheddar cheese
– Heavy cream
– Unflavored gelatin powder
– Salt
Melt the cheddar in cream, then add gelatin and salt to emulsify into the smooth, creamy texture of American cheese.
This allows you to control the quality of ingredients. Make it as low-carb as possible.
American Cheese Keto Recipes
Here are some keto recipes that incorporate American cheese:
Keto American Cheeseburger
– 2 keto burger patties
– 2 slices American cheese
– 2 large butter lettuce leaves
– 1 tbsp mayo
– 1 tbsp mustard
– Pickles, onions, etc. (optional)
Assemble cheeseburgers inside lettuce buns with condiments and toppings of choice.
Keto Philly Cheesesteak
– Thinly sliced steak
– Onions, peppers
– 1-2 oz American cheese, melted
– Low-carb tortilla or lettuce wrap
Saute steak and veggies, top with melted cheese, and serve in a wrap.
Keto American Cheese Omelet
– 3 eggs, beaten
– 2 tbsp heavy cream
– 1 oz American cheese
– Salt and pepper
Make an omelet with eggs, heavy cream, and melt cheese on top.
Keto American Cheese Quesadilla
– 1 low-carb tortilla
– 2 oz American cheese
– 2 oz shredded chicken
– 1 tbsp salsa
– Guacamole, sour cream (optional)
Make a quesadilla with tortilla, cheese, and fillings. Bake or fry until crispy.
Keto American Cheese Jalapeno Poppers
– 12 jalapeno halves, seeded
– 2 oz cream cheese
– 2 oz American cheese
– 4 slices bacon
Fill jalapenos with cream cheese and American cheese. Wrap each in 1/2 slice bacon and bake.
Keto American Cheese Taco Shells
– Shredded American cheese
– Taco fillings: ground beef, lettuce, tomato, avocado, sour cream
Pour shredded cheese into small circles on a parchment paper-lined baking sheet. Bake into taco shells, then fill.
Is American Cheese Recommended on Keto?
American cheese can be incorporated into a well-formulated ketogenic diet, but should be consumed in moderation. Here are some general recommendations for including it on keto:
– Stick to 1-2 ounces (28-56g) at a time and track your intake. This is about 1-2 slices or a 1/4 cup shredded.
– Look for full-fat, real cheese as the first ingredient. Avoid low-fat or fat-free varieties.
– Read nutrition facts and ingredients lists closely to calculate net carbs.
– Pair with non-starchy veggies and healthy fats to help slow digestion.
– Balance with plenty of lower-carb whole foods for fiber and nutrients.
– Limit to a few times per week at most, varying your cheese choices for diversity.
– Focus on foods high in electrolytes to counteract the sodium content.
– Drink enough water to stay hydrated.
– Watch your calories if also trying to lose weight.
– Stop eating if it causes cravings, stalls weight loss, or other issues.
For most people, using American cheese occasionally to create keto versions of comfort foods should not be problematic. But it’s best not to overdo it.
Frequently Asked Questions
Here are answers to some common questions about American cheese and the keto diet:
Is Kraft American cheese keto-friendly?
Yes, Kraft American cheese slices contain 1g net carb per serving, so they can fit into keto diets when consumed in moderation. Just watch the sodium content if eating multiple slices.
Is American cheese high in carbs?
No, most American cheese contains about 1g net carb per ounce. This minimal carb amount makes it easy to incorporate into keto as long as portions are controlled.
Can I eat American cheese on keto every day?
It’s best to limit American cheese to a few times per week at most on keto. Use it occasionally for keto recipes, but rely on healthier high-fat cheeses for your daily needs to optimize nutrition.
Does American cheese kick you out of ketosis?
In normal serving sizes, American cheese is unlikely to kick you out of ketosis. But overdoing portions, eating it daily, or pairing it with other carb-heavy foods could potentially impact ketone levels for some people.
Is American cheese inflammatory?
The emulsifiers and tendency for oxidation during processing of American cheese may contribute to inflammation issues for some individuals, especially with overconsumption.
The Bottom Line
American cheese can be included on a keto diet in small amounts. It provides ample fat, minimal carbs, and a familiar flavor for keto comfort foods.
However, it is highly processed and high in sodium. Portions need to be monitored carefully. Alternating with healthier high-fat cheese options is recommended for balanced nutrition on keto.
At 1 gram of net carbs or less per ounce, American cheese fits into daily carb limits on keto. Just be mindful of your overall intake to optimize your results. Use it moderately in recipes and avoid making it a keto diet staple.
