The ketogenic or “keto” diet has become one of the most popular diets for weight loss and overall health in recent years. The keto diet emphasizes high fat, low carb foods that help the body reach a state of ketosis, where it burns fat for energy instead of glucose.
Cheese is often considered a keto-friendly food due to its high fat content and low carbs. However, some cheeses like Velveeta have added ingredients that may impact their compatibility with the keto diet.
This article will explore whether Velveeta cheese is keto friendly or not based on its nutrition facts, ingredients list, and how it affects ketosis. We’ll also look at some alternatives for keto dieters wanting the melted, creamy texture of Velveeta without the added carbs or artificial ingredients.
What is Velveeta Cheese?
Velveeta is a processed American cheese product made by Kraft Foods. It has a smooth, creamy texture and melts really well, making it popular for dips, sauces, macaroni and cheese, and grilled cheese sandwiches.
Unlike natural cheeses, Velveeta is made through a manufacturing process rather than traditional cheesemaking. Milk, whey protein, milkfat, and other ingredients are heated and processed until they form a homogeneous paste which sets into a block.
While Kraft calls Velveeta a “cheese product,” it does not meet the legal definition of true cheese due to the ingredients and techniques used to produce it. Some of the other ingredients found in Velveeta include:
– Whey protein concentrate
– Milk protein concentrate
– Sodium phosphate
– Sodium citrate
– Calcium phosphate
– Sorbic acid as a preservative
– Artificial food coloring
These extra ingredients act as emulsifiers, preservatives, and stabilizers to give Velveeta its smooth, creamy meltability. But they also make it more processed than real cheese.
Velveeta Nutrition Facts
Here is the nutrition information for a 1 ounce (28g) serving of Velveeta cheese according to the USDA:
| Calories | 104 |
|---|---|
| Fat | 9g |
| Saturated Fat | 6g |
| Trans Fat | 0g |
| Cholesterol | 23mg |
| Sodium | 327mg |
| Carbs | 1g |
| Fiber | 0g |
| Sugars | 0g |
| Protein | 5g |
The most notable nutrients in Velveeta from a keto perspective are:
– High fat content – About 80% of the calories come from fat in Velveeta. The keto diet emphasizes high fat intake for ketosis.
– Saturated fat – Velveeta provides 6g saturated fat per serving. The keto diet often includes high amounts of saturated fats like butter.
– Low carb – With only 1g net carbs per serving, Velveeta appears low carb at first glance.
– High sodium – There are 327mg sodium per serving, or 14% DV.
At first look, the high fat and low carb nutrition stats make Velveeta seem potentially keto friendly. But when you dig deeper into the ingredients and effect on ketosis, the verdict may be different.
Is Velveeta Cheese Allowed on The Keto Diet?
Technically, you “can” eat small portions of Velveeta cheese on a keto diet. It is low enough in carbs and high enough in fat to potentially fit within keto macro ratios.
However, many keto experts and enthusiasts would argue Velveeta is not ideal for the ketogenic diet due to:
– Processed ingredients – Velveeta contains dairy protein concentrates, stabilizers, and emulsifiers not found in regular cheese. The keto diet emphasizes whole, unprocessed foods.
– Additives – Ingredients like sodium phosphate, artificial coloring, and preservatives make Velveeta less keto-friendly. Cleaner cheese options are available.
– Can affect ketosis – Although low in carbs, some ingredients may impact ketone levels for certain people. More research is needed on this.
– High sodium – Velveeta provides about 14% of the daily value for sodium per serving. Excess sodium may cause water retention or negatively impact blood pressure.
– Nutrient profile – While high in fat, Velveeta lacks other nutrients found in cheeses like protein, vitamins A, K2, B12, and beneficial probiotics.
So you may want to limit or avoid Velveeta if following a clean, whole-foods approach to the keto diet. Small amounts occasionally may be fine for some people, but it’s best to choose more natural cheese options.
Better Cheese Options for The Keto Diet
Here are some keto-friendly cheese alternatives higher in quality ingredients and nutrition:
– Cheddar cheese – Try raw, full-fat grass-fed cheddar for a good source of protein and calcium. Stick to 1-2 ounce portions.
– Mozzarella cheese – Fresh mozzarella and buffalo mozzarella are delicious options for salads, cheese plates, and more.
– Feta cheese – Briny, salty feta offers a nice tang. Opt for sheep or goat milk feta.
– Blue cheese – Bold and pungent blue cheese works for homemade dressings, dips, or crumbled onto keto-friendly salads.
– Parmesan – Freshly grated parmesan adds a punch of savory, salty flavor. Buy wedges and grate yourself.
– Havarti – Creamy, smooth havarti melts well for keto-friendly recipes.
– Gouda – Try smoked gouda for a unique flavor twist.
– Gruyere – Nutty, rich gruyere makes an excellent addition to charcuterie boards.
When shopping for keto-friendly cheese:
– Choose raw and organic when possible.
– Look for full fat options with at least 75% fat content.
– Check the carbs and avoid added starches or sweeteners.
– Buy cheese in blocks and grate/slice yourself instead of pre-shredded.
– Watch out for sneaky added oils, anti-caking agents in shredded cheese.
– Prioritize quality over quantity when adding cheese to your keto diet.
Keto Cheese Recipes Without Velveeta
Here are some ideas for keto recipes that mimic dishes made with Velveeta cheese:
Queso Dip
– Ingredients: Shredded Mexican cheese blend, heavy whipping cream, diced green chiles, diced tomato
– Instructions: Combine shredded cheese and cream in a saucepan over medium heat. Stir frequently until melted and smooth. Remove from heat and mix in diced chiles and tomato. Serve with veggie sticks.
Cheese Sauce
– Ingredients: Unsalted butter, heavy cream, cheddar cheese, salt, garlic powder
– Instructions: Melt butter in a skillet over medium heat. Whisk in heavy cream and bring to a gentle simmer. Reduce heat to low and gradually stir in shredded cheddar until fully melted. Season with salt and garlic powder.
Mac and Cheese
– Ingredients: Low carb pasta, butter, heavy cream, cheese, seasonings
– Instructions: Cook pasta according to package directions until al dente. Drain and set aside. Make cheese sauce by melting butter, stirring in heavy cream and cheeses of choice. Combine pasta and sauce and season with salt, pepper and other spices as desired. Bake in the oven for 15-20 minutes until bubbly and golden on top.
Nacho Cheese
– Ingredients: Shredded Mexican cheese blend, butter, heavy cream, diced tomato, pickled jalapenos
– Instructions: Gently melt butter and heavy cream, then gradually mix in cheese until fully melted and smooth. Remove from heat and stir in diced tomato and pickled jalapenos.
Broccoli Cheese Soup
– Ingredients: Broccoli florets, chicken broth, butter, onion, garlic, heavy cream, cheddar cheese, seasonings
– Instructions: Simmer broccoli in broth until tender. Saute onion and garlic in butter. Add heavy cream and cheese, cooking until melted and smooth. Blend broccoli and cream mixtures until desired consistency. Season with salt, pepper and spices.
Keto-Friendly Uses for Velveeta
If you choose to occasionally incorporate Velveeta into your keto diet, here are some of the lowest carb ways to enjoy it:
– Quesadillas – Melt between low carb tortillas with shredded chicken and hot sauce.
– Omelets – Dice and add to morning omelets for creaminess.
– Chili – Stir a small amount into keto beef chili.
– Fat bombs – Blend with coconut oil and cocoa powder for sweet, fudgy fat bombs.
– Toppings – Sprinkle diced Velveeta on keto pizzas or casseroles.
– Cheese crisps – Bake shredded Velveeta into crunchy, crispy chips.
– Sauces – Make a small amount into cheesy Alfredo sauce for zoodles.
When using Velveeta, be mindful of portion sizes and avoid overdoing it. 1-2 ounces at a time should be enough to add creaminess without significant carbs.
The Verdict: Not Ideal But Can Work in Moderation on Keto Diet
In summary, Velveeta cheese is likely not the best choice for keto due to being highly processed and high in sodium. There are more natural, high-fat cheeses that better align with keto principles.
But in small portions occasionally, Velveeta can work for some people following a keto diet thanks to the high fat percent and low carb count per serving. Just watch your portions and listen to your body.
Try blending it half and half with real cheddar or mozzarella to improve the nutrition profile. Or stick to the keto cheese recipes using healthier alternatives but mimicking the creamy, melted texture of Velveeta.
At the end of the day, your results following a keto diet will depend more on maintaining proper macronutrient ratios and staying in ketosis rather than whether or not you eat Velveeta. But higher quality cheese choices offer more overall nutrition.
