The Mouse Takes the Cheese: Not this Time!

Who doesn’t enjoy a mouth-watering cheesy dish like mac and cheese, nachos smothered in cheese, or a perfectly grilled cheese sandwich? I know I do! But here’s the kicker—not all cheeses are created equal. While cheese can be rich in flavor, comfort, and even protein, this cheesy story takes a turn when it comes to processed or ultra-processed varieties. Ultra-processed cheeses often come loaded with extra ingredients, additives, and artificial processing methods that don’t do your health any favors. The next time you are shopping for cheese, here is a list of ingredients you should look for and what to avoid.

What to Look for in Your Cheese – Like with most foods, less is more when it comes to cheese. The best cheeses are the ones with minimal ingredients. A real, healthy cheese should mostly consist of milk, salt, enzymes, and bacterial cultures—that’s it! Cheese choices for your health:

Block or Aged Cheddar – Rich in calcium and protein, with no unnecessary additives. A great source of nutrients without the extra junk. 

Goat Cheese & Feta – Easier to digest than cow’s milk cheeses and packed with probiotics for a healthy gut. 

Parmesan & Gouda – Naturally aged and high in beneficial nutrients like vitamin K2, which supports bone and heart health. 

Swiss & Mozzarella – Lower in sodium and excellent for heart health, plus mozzarella’s smooth texture makes it a great go-to for cooking.

What Cheese to Buy and What Cheese to Avoid: When you walk through the aisles of your grocery store, processed cheeses—whether shredded, sliced, bagged, or jarred might seem convenient, but they come with a health cost. Many of the extra ingredients added during manufacturing can take a toll on your body over time.  The table below will provide information on minimally, processed vs ultra-processed cheeses .

Cheese Types: Minimally Processed vs. Processed vs. Ultra-Processed

Minimally Processed	Processed	Ultra-Processed
Ingredients: Simple and natural (milk, salt, bacterial cultures, enzymes)	Ingredients: Added preservatives, emulsifiers, artificial colors, and sometimes flavorings	Ingredients: Includes additives, artificial flavorings, stabilizers, preservatives, and emulsifiers
Examples: Aged cheddar, Parmesan, Gouda, goat cheese, feta	Examples: Sliced or shredded cheese (like some varieties of cheddar or mozzarella), deli cheese	Examples: Velveeta, cheese spreads, processed cheese in jars
Nutritional Profile: High in nutrients (protein, calcium, probiotics)	Nutritional Profile: Often high in sodium, fat, and preservatives	Nutritional Profile: Low in nutrients, high in unhealthy fats, sugars, and artificial additives
Processing Level: Basic (curdling, aging, fermenting)	Processing Level: Moderate (mild heat, added ingredients for texture and shelf-life)	Processing Level: High (extensive processing, often designed for mass production and long shelf life)

Key Takeaways:

• Minimally Processed Cheeses maintain their natural form, offering the most nutritional benefit.

• Processed Cheeses contain added ingredients like preservatives and emulsifiers, affecting both nutrition and flavor.

• Ultra-Processed Cheeses are the most altered, often containing artificial ingredients and offering the least nutritional value.

The Health Concerns with Processed and Ultra-Processed Cheeses:

Processed and ultra-processed cheeses may be convenient, but it comes with a health cost. Many of the extra ingredients and manufacturing methods can have negative effects on your body over time.

What the Research Suggests About Processed Cheese

• Inflammation – Additives like artificial colors, preservatives, and processed oils can trigger low-grade inflammation, which is linked to chronic conditions like arthritis, heart disease, and autoimmune issues.

• Digestive Issues – Some processed cheeses contain gums, starches, and fillers that are harder to digest and may cause bloating or discomfort.

• Excess Sodium – Many processed cheeses are loaded with salt, which can contribute to high blood pressure and water retention.

• Hidden Sugars or Carbs – While you wouldn’t expect it, some cheese products contain added sugars or modified starches, which can mess with blood sugar levels.

• Low Nutrient Density – Compared to natural cheese, processed versions offer less of the good stuff like calcium, vitamin K2, and healthy fats and more of the stuff your body doesn’t need.

 Scientific Backing for Processed Cheese Health Concerns

• Inflammation: The National Institutes of Health (NIH) and journals like Nature (2015) have linked ultra-processed foods including processed cheeses to chronic low-grade inflammation. Additives, emulsifiers, and artificial colors can disrupt the gut microbiome and immune response, even promoting colon cancer in animal studies.

• Digestive Issues: Studies show that emulsifiers like carboxymethylcellulose and polysorbate 80 used in some cheese products can alter gut bacteria and increase intestinal permeability, often referred to as "leaky gut syndrome." These compounds act similarly to detergents, added for texture and extended shelf life.

• High Sodium: The Center for Disease Control (CDC )warns that excessive sodium intake from processed foods contributes to high blood pressure, raising the risk of heart disease and stroke. Processed cheese is often one of the top contributors in the “sodium bomb” category.

• Metabolic Impact: According to the NIH’s Dietary Guidelines, some processed cheese spreads or “cheese food” products contain hidden starches, sugars, and even trans fats, which may negatively affect blood sugar, cholesterol levels, and weight over time.

Artificial Food Colors

Tartrazine, commonly known as Yellow Dye No. 5, is found in many processed or ultra-processed cheeses. Current research has been ongoing with this synthetic artificial food coloring.  The scientific literature indicates that consumption of this dye can be associated with neurotoxicity, carcinogenicity, reproduction, and developmental toxicity as well as changes in blood chemistry.  This synthetic dye is sometimes added to processed cheeses to give them a bright yellow color. It is not easily broken down by the body, and research suggests it may accumulate over time, potentially leading to toxicity in various organs with long-term exposure.

Sunset Yellow FCF (which stands for “For Coloring Food”) also known as FD&C Yellow No. 6 is a synthetic orange dye or deep yellow-orange color frequently used in processed cheeses for color enhancement. Research has indicated that FD&C Yellow No. 6 may cause adrenal tumors in animals, though this is disputed by some industries and the FDA. Additionally, it may be contaminated with cancer-causing chemicals and contribute to hyperactivity or allergic reactions in sensitive individuals.

Conclusion

This “cheesy story” doesn’t have to mark the end of your love affair with savory, decadent cheeses. Think of it instead as a mindful reminder—a helpful resource to guide you toward selecting the right cheese that honors both your taste buds and your health. It’s all about making smarter, more nourishing choices. And when it comes to this delicious delight, remember: less is more.

References: 

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/

2. Centers for Disease Control and Prevention. (2023). Sodium: How to reduce sodium intake. https://www.cdc.gov/salt/index.htm

3. Chassaing, B., Koren, O., Goodrich, J. K., Poole, A. C., Srinivasan, S., Ley, R. E., & Gewirtz, A. T. (2015). Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature, 519(7541), 92–96. https://doi.org/10.1038/nature14232

4. Viennois, E., Merlin, D., Gewirtz, A. T., & Chassaing, B. (2016). Dietary emulsifier-induced low-grade inflammation promotes colon carcinogenesis. Cancer Research. Advance online publication. https://doi.org/10.1158/0008-5472.CAN-16-1359

5. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., ... & Shulman, G. I. (2019). Ultra-processed diets cause excess calorie intake and weight gain. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

6. Amchová, P., Siska, F., & Ruda-Kučerová, J. (2024). Safety of tartrazine in the food industry and potential protective factors. Heliyon, 10 (4), e21424. https://doi.org/10.1016/j.heliyon.2024.e21424

7. Center for Science in the Public Interest. (n.d.). Food Dyes: A Rainbow of Risks. https://www.cspinet.org/sites/default/files/attachment/food-dyes-rainbow-of-risks.pdf