Kamil Perry
The keto diet is a high-fat, moderate-protein, low-carbohydrate eating plan. It is designed to change your body's biochemistry and encourage it to burn fat instead of carbohydrates. While there are variations of the keto diet, they all consist of high levels of fat, moderate protein and very low levels of carbohydrates. Cheese is allowed on the keto diet, as it is relatively low in carbohydrates and high in fat. However, not all cheeses are created equal, and some are more keto-friendly than others. For example, cottage cheese is known for its high protein content but contains a relatively high amount of carbohydrates and not much fat, making it less ideal for keto. On the other hand, Gorgonzola cheese has a high ratio of fat to protein, making it especially ideal for keto.
| Characteristics | Values |
|---|---|
| Cheese allowed on keto diet | Yes |
| High-fat cheese allowed | Yes |
| Types of cheese allowed | Cheddar, Gouda, goat cheese, blue cheese, Parmesan, mascarpone, asiago, gorgonzola, triple crèmes |
| Types of cheese to be avoided | Cottage cheese, low-fat cheese, processed cheese, cream cheese, ricotta cheese |
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What You'll Learn
Keto-friendly cheeses
The keto diet is a low-carb, high-fat, moderate-protein diet that encourages the consumption of foods with high-fat content to compensate for the reduction in carbohydrates. This means that cheese, which is typically high in fat and low in carbs, is a good option for those on the keto diet. However, not all cheeses are created equal, and some are more keto-friendly than others.
Cheddar cheese is a popular choice for keto dieters due to its versatility and nutritional profile. It has a creamy texture and a mild to sharp flavour, providing 9 grams of fat, 1 gram of carbs, and 7 grams of protein per 1-ounce serving. Other hard cheeses like Parmesan are also good options as they tend to be lower in carbs and higher in fats and proteins. Parmesan, for example, has 0.7 grams of carbs, 1.4 grams of protein, and 1.4 grams of fat per tablespoon.
Goat cheese, also known as chevre, is another keto-friendly option. It has a distinctive tart, gamy, or earthy flavour and provides 9 grams of fat, 7 grams of protein, and minimal carbs per 1-ounce serving. Additionally, goat cheese is lower in lactose than cheeses made from cow's milk, making it easier to digest.
Cream cheese is also popular on the keto diet. It has 8 grams of fat, 2 grams of protein, and only 1 gram of carb per 1-ounce serving. It is a versatile ingredient that can be used in snacks or meals and also provides probiotics to support digestive health.
Other keto-friendly cheeses include mozzarella, feta, blue cheese, gouda, provolone, Swiss, and brie. It is important to note that while cheese is generally allowed on the keto diet, some cheeses, such as cottage cheese and low-fat and processed varieties, are less suitable due to their higher carbohydrate content.
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Cheeses to avoid on keto
The keto diet is a high-fat (70-80%), moderate-protein, and low-carb diet. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source.
Cheese is allowed and even encouraged on the keto diet. However, some cheeses are more keto-friendly than others. The best keto cheeses include those with high fat and low carb content, such as cheddar, gouda, goat cheese, and blue cheese.
On the other hand, cheeses to avoid on keto are typically those with higher carbohydrate content and processed varieties. Here are the types of cheese that are not recommended for a keto diet:
- Cottage Cheese: Cottage cheese is generally considered a healthy option, but its nutrient profile is not ideal for keto. It contains relatively high amounts of carbs and not enough fat to fit within the keto diet. A 1/2-cup serving of cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. While it may not seem high in carbs, even small amounts can add up quickly and take you over your daily limit on a keto diet.
- Low-Fat Cheeses: Low-fat or reduced-fat cheeses, such as low-fat cheddar or Colby cheese, should be avoided on keto. These cheeses have a lower fat content, which is not ideal for keto as the diet prioritizes high-fat foods. For example, regular cheddar provides 9 grams of fat per 1-ounce serving, while low-fat cheddar provides only 2 grams of fat in the same serving size.
- Processed Cheeses: Processed cheeses, such as American cheese and spray-can cheese, often contain a mix of cheese and non-cheese ingredients, including whey powder, canola oil, added colors, and preservatives. While they may have high fat content, the additional ingredients and processing can reduce their nutritional value and health benefits.
It is important to note that individual tolerance to dairy may vary, and some people may choose to limit or avoid cheese if they experience gastrointestinal side effects, water retention, or weight loss plateaus while on the keto diet. Additionally, the quality and source of cheese can make a difference, with locally produced, traditional, and organic cheeses being generally considered healthier options.
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High-fat, low-carb diet
A high-fat, low-carb diet, also known as an LCHF (low-carb, high-fat) diet, is a dietary approach that involves restricting carbohydrate intake and increasing the consumption of healthy fats. The LCHF diet is an umbrella term for eating plans that reduce carbs and increase fats, with the Atkins and keto diets being types of LCHF diets.
When following a high-fat, low-carb diet, it is important to focus on whole, unprocessed foods. This includes foods such as fish, eggs, low-carb vegetables, and nuts, while highly processed and packaged items, as well as added sugars and starchy foods like bread, pasta, potatoes, and rice, are typically restricted.
The ketogenic, or keto, diet is a specific type of high-fat, low-carb diet that aims to help the body achieve a state of ketosis. In ketosis, the body uses fat instead of carbohydrates as its main fuel source, which can lead to weight loss and other potential health benefits. The keto diet typically involves limiting carbohydrate intake to 5-10% of daily calories, which equates to about 20-50 grams of carbs per day.
While following a high-fat, low-carb diet like keto, cheese can be included as it is a high-fat, moderate-protein, and low-carb food. However, not all cheeses are equally suitable for the keto diet. Cheeses that are highly processed, low-fat, or higher in carbs, such as cottage cheese, are generally avoided, while cheeses like cheddar, Gouda, goat cheese, and blue cheese are considered better options.
It is important to note that there are potential risks and side effects associated with high-fat, low-carb diets, and they may not be suitable for everyone. Some people may experience fatigue when they suddenly reduce their carbohydrate intake, and there are concerns about the long-term effects of these diets, particularly regarding the increased consumption of animal protein and fat. It is always recommended to consult with a healthcare professional before starting any new diet, especially for those with medical conditions or other concerns.
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Dairy's role in keto
Dairy can be an important part of a keto diet, as it is a good source of fat, protein, potassium, and calcium. However, not all dairy products are suitable for keto. To stay in ketosis, the body must burn fat for fuel instead of glucose, so keto dieters must restrict their intake of carbohydrates. As some dairy products contain carbohydrates in the form of lactose, they can take the body out of ketosis and hinder weight loss.
For this reason, dairy products with added sugar, such as ice cream, flavoured yoghurt, and flavoured milk, are not recommended for keto. Milk, in particular, is not considered a good option for keto, as whole milk contains 12 grams of carbohydrates per cup, while low-fat or skim milk contains even more. However, some types of cheese are considered keto-friendly, as they are high in fat, moderate in protein, and low in carbohydrates. These include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta.
Other keto-friendly dairy products include butter, ghee (clarified butter), and plain Greek yoghurt. Butter is an ideal source of fat on the keto diet, with about 11 grams of fat per tablespoon and zero carbohydrates. Ghee is also a good option for those who are cautious about their lactose intake, as it is free of the milk protein casein and the milk sugar lactose. Plain Greek yoghurt is lower in carbohydrates than other types of yoghurt because more of the liquid whey, which contains lactose, is strained out. Sour cream is another keto-friendly dairy product, with about 19 grams of fat and 4.6 grams of carbohydrates per 100-gram serving.
When choosing dairy products for a keto diet, it is important to select organic, raw, full-fat options instead of those marked fat-free or reduced fat. This is because the latter often contain added sugar, which increases the carbohydrate content. It is also recommended to choose high-quality, grass-fed dairy products, as these are more likely to be keto-friendly. In addition, it is important to be mindful of portion sizes, as dairy products can be high in calories.
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Best keto cheeses
The keto diet is a high-fat, moderate-protein, and low-carb diet. It is often used to promote weight loss. While cheese is not off-limits on the keto diet, some cheeses are more keto-friendly than others.
Cheeses to avoid on the keto diet include higher-carb and processed varieties. These include cottage cheese, low-fat cheeses, and processed cheeses. Cottage cheese, for example, provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs per 1/2-cup (114-gram) serving. Low-fat cheddar or Colby cheese has about 2 grams of fat per 1-ounce (28-gram) serving, compared to 9 grams of fat in the same serving size of regular cheddar. Processed cheeses, such as American cheese and spray-can cheese, tend to contain ingredients that are not found in naturally produced cheeses.
The best keto cheeses include those that are high-fat and low-carb, such as:
- Cheddar: A 1-ounce (28-gram) serving of regular cheddar provides 9 grams of fat.
- Gouda: This slightly sweet and creamy cheese made from cow's milk provides 8 grams of fat, 7 grams of protein, and only 1 gram of carb per 1-ounce (28-gram) serving.
- Goat cheese: Goat cheese, also known as chevre, is made from goat's milk and has a tart, gamy, or earthy flavour. It provides 9 grams of fat, 7 grams of protein, and minimal carbs per 1-ounce (28-gram) serving.
- Blue cheese: Blue cheese can be added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.
Other cheeses that are considered keto-friendly include:
- Moon Cheese, which offers an "Oh My Gouda" variety with 14 grams of fat, 1 gram of carbs, and 11 grams of protein per 1-ounce serving.
- Whisps, which offers an Asiago and Pepper Jack flavour with 11 grams of fat, 1 gram of carbs, and 12 grams of protein per serving (about 19 crisps).
- Parmesan: A hard cheese that is low in carbs.
- Muenster cheese: This cheese has 0.3 grams of carbs per serving, which is relatively low compared to other cheeses.
- Mozzarella: While some recommend fat-free mozzarella to maximize protein intake, others suggest whole milk mozzarella sticks for a keto-friendly snack.
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Frequently asked questions
Yes, cheese can be eaten on the keto diet as it is typically high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal and some are more keto-friendly than others.
The best keto cheeses include cheddar, gouda, goat cheese, blue cheese, mascarpone, parmesan, and asiago.
Cheeses that are highly processed and contain added starches, sugars, or preservatives should be avoided on the keto diet. These include cottage cheese, low-fat cheeses, and cream cheese.
