Added sugar in processed cheese: How to identify and what to keep in mind

Processed cheese, with its creamy texture and convenience, has become a staple in many households. While it’s often praised for its versatility, taste, and shelf life, there’s a lesser-known aspect that deserves attention: added sugar. As consumers become more conscious of their dietary choices, understanding the presence of added sugars in processed cheese becomes paramount. Let’s delve deeper into these often-overlooked components.

How much added sugar is there in processed cheese?

Processed cheese typically contains a minimal amount of added sugar compared to other processed foods, said dietitian Manonita Jain, Madhuban Diet Clinic, Pitam Pura, Delhi. “However, the exact quantity can vary depending on the brand and type. Generally, it falls within the range of 1-2 grams per serving,” said Jain.

Type of sugar found in processed cheese

Processed cheese is made from milk and milk solids often treated with specific bacterial strains that ferment them or are fermented synthetically, said Pooja Shah Bhave, consultant clinical dietician and diabetes educator, Mumbai.

The primary types of added sugars found in processed cheese include lactose, which occurs naturally in milk, and other sweeteners such as corn syrup, dextrose, or maltodextrin. These sugars are often added to enhance flavour and improve the product’s texture, contended Jain.

How to identify added sugar in processed cheese

To identify added sugars in processed cheese, consumers should carefully examine the ingredient list on the packaging. Experts suggest one should look for terms such as “sugar,” “corn syrup,” “dextrose,” “maltodextrin,” or any other sweeteners. “Keep in mind that even if the label states “low sugar,” there may still be added sugars present,” said Jain.

The type of calories you consume can affect weight management (Source: Getty Images/Thinkstock)

When you read the nutritive label of the processed cheese you will find a very small amount of carbohydrates present in it. “This is essentially lactose, a type of sugar present in milk which is a relatively small portion. So typically a cube of cheese which is around 25-30g will have 0.5-1g carbohydrates only,” said Bhave.

What to keep in mind when consuming processed cheese

While processed cheese can be a convenient option for snacks, sandwiches, or other such snacks, it’s essential to consume it in moderation. “Processed cheese tends to be higher in sodium and saturated fats, which can have adverse effects on health, if consumed in excess. For a healthier alternative, consider opting for natural cheeses or homemade cheese spreads without added sugars,” said Jain.

According to Bhave, a 100g cheese block will have only 2-4g carbohydrates depending on whether the cheese is made from cow milk or buffalo milk, the latter having slightly more carbohydrates. “Cheese is mainly a high fat containing food and moderately high in protein which contributes much of the energy. Although only cheese does not spike blood sugar levels when added to bread/ pizza, the overall effect on blood sugar levels in still high. Frequent and excess consumption of cheese can increase blood cholesterol levels and also contribute to calories,” said Bhave.

By being mindful of the added sugars in processed cheese and making informed choices, consumers can take control of their dietary habits and promote overall wellness.

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