Bushra Griffith
Cheese is a beloved food for many, but it has also been controversial due to its high saturated fat content. However, for those on a low-carb or ketogenic (keto) diet, cheese is allowed and even encouraged. While not all cheeses are equal in terms of their carb content, several varieties contain zero or very few carbs and are thus suitable for low-carb diets.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Vary depending on the type of cheese, with some having zero carbs |
| Keto-friendly cheeses | Goat cheese, cream cheese, blue cheese, parmesan cheese, cheddar, gouda |
| High-carb cheeses | Canned/spray cheese, American cheese, cottage cheese, Gjetost cheese |
| Low-carb diet considerations | Read labels, check carbohydrate counts, avoid highly processed cheese |
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What You'll Learn
Goat's cheese has zero carbs
Cheese is allowed and even encouraged on the keto diet, a high-fat, low-carb eating plan. However, some cheeses are more keto-friendly than others. While some cheeses are high in fat and low in carbs, others are highly processed and contain significant amounts of sodium.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tart flavour that is sometimes described as gamy or earthy. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent cheese to enjoy when following the keto diet. In addition, goat cheese is lower in lactose than many other kinds of cheese made from cow's milk, making it a good option for those with lactose intolerance.
Goat cheese has zero carbs, making it a great choice for those following a keto diet. It also contains 6 grams of fat and 5.3 grams of protein per ounce, with 75 calories. Goat's milk is also high in medium-chain fatty acids, which are easily absorbed and metabolized by the body for energy, making it a good choice for athletes or anyone looking for an energy boost.
Goat cheese has been consumed in the Mediterranean region for thousands of years and remains a popular ingredient in dishes from Greece, Italy, and other neighbouring countries. Historians believe that goat cheese may have been one of the earliest types of cheese produced, as goats were among the first domesticated animals.
While goat cheese is a great low-carb option, it may not be the best choice for melting. However, it works well in appetizers, salads, casseroles, and omelets.
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Blue cheese is low-carb
While there is no such thing as a zero-carb cheese, some cheeses are very low in carbs. Blue cheese is one such cheese, and its creamy texture and deep flavour make it a great choice for keto dieters.
Blue cheese is made using cultures of a specific type of mould to develop its characteristic flavour and texture. A 21-gram slice of blue cheese has 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat, making it a nutritious and flavourful addition to a keto diet. Blue cheese is a versatile ingredient that can be added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or meat.
Artisanal blue cheeses, such as Gorgonzola, made by respectable creameries, as well as many European varieties, tend to have a higher fat and protein content, with minimal carbs. One ounce of Gorgonzola, for example, has approximately 100 calories, 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates, making it an ideal keto-friendly option.
When choosing a cheese to eat on a keto diet, it is important to consider the carb and fat content, as well as the level of processing. While some cheeses, such as cottage cheese, ricotta, and processed cheese, are high in carbs and should be avoided, blue cheese is a keto-approved option that can add taste and texture to meals without significantly increasing the carbohydrate content.
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Cheddar is keto-friendly
The keto diet is a high-fat (70% to 80%), moderate-protein, and low-carb eating plan. The idea is to change the body's biochemistry so that it burns fat instead of carbohydrates. Cheese is allowed and even encouraged on the keto diet, as it is high in fat and low in carbs. However, some cheeses are more keto-friendly than others.
Cheddar is a keto-friendly cheese. While it is true that some cheddars are mild in flavour, and you may need more than one slice to feel satisfied, a 3/4-oz slice of sharp cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein. This means that sharp cheddar provides a bigger dose of flavour, which may make it a better choice.
Goat cheese is another keto-friendly cheese. It contains zero carbs, 103 calories, 8 grams of fat, and 6 grams of protein per ounce. Goat cheese is also easier to digest than cow's milk cheese because it contains less lactose and different proteins.
Other keto-friendly cheeses include Parmesan, Asiago, and Pepper Jack. When choosing a cheese to eat on the keto diet, it is important to pay attention to the quality of the food, not just whether it meets your macro goals. For example, American cheese is highly processed and low in essential nutrients, so it is not a good choice for the keto diet.
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Processed cheese should be avoided
While cheese is a keto-friendly food, not all cheeses are created equal. Some cheeses are highly processed and should be avoided.
Processed cheese is an industrially produced food invented in the early 20th century. It is designed to taste good, perform well in the mass food market, and be very low cost. While it is not inherently bad, it is best consumed in moderation.
Processed cheese is not 100% cheese. It often contains dairy by-products, emulsifiers, saturated vegetable oils, excess sodium, food colouring agents, preservatives, and sugar. These extra ingredients are added to improve flavour and texture, as well as to act as cheap fillers to reduce the amount of real cheese needed. For example, American cheese often contains additives and preservatives and is made from low-quality dairy products sourced from factory farms. It is also low in essential nutrients such as protein, calcium, and vitamins.
The long list of ingredients in processed cheese is a cause for concern. These substances pose significant health risks. Inflammation, which is tied to many health conditions, can be caused by the fillers and oils in processed cheese. Therefore, it is recommended to choose less-processed cheese options when following a keto diet.
Goat cheese is an excellent choice for a keto diet as it contains zero carbs. It is also easier to digest and provides a good dose of flavour. Other natural cheeses are also healthy and can be consumed in moderation on a low-carb diet.
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Carb counts vary by brand
While most cheeses are considered keto-friendly, some are better choices than others. The carbohydrate count in cheese varies depending on the brand and type (low-fat, reduced-fat, whole milk, etc.). For instance, a slice of American cheese has 5 grams of fat, 2 grams of carbohydrates, and 3 grams of protein. On the other hand, a 3/4-oz slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbohydrates, and 5 grams of protein.
Goat cheese is an excellent choice for a keto diet as it contains zero carbs. Midnight Moon, a goat's milk gouda, is another tasty low-carb option with a nutty, buttery flavor and a sweet caramel finish. Feta cheese, made from goat's or sheep's milk, also has virtually no carbohydrates and is a flavorful option.
Some cheeses, such as canned, processed, and spray cheese, are not recommended for a keto diet due to their high carbohydrate content and low nutritional value. These cheeses are highly processed and often contain additives, preservatives, and fillers. While individually wrapped string cheeses are a convenient keto-friendly snack, their carb counts can vary slightly between brands.
When choosing a cheese for a keto diet, it is important to read the labels and pay attention to the quality and nutritional content, not just the macro goals. Specialty cheeses that use ingredients like wine, fruit, or chocolate will also have higher carb counts.
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Frequently asked questions
Yes, goat cheese is a zero-carb option.
Other low-carb cheeses include cheddar, blue cheese, gouda, parmesan, and cream cheese.
Yes, some cheeses to avoid on a low-carb diet include canned, processed, and American cheese, as well as cottage cheese.
