Andy Montoya
Cheese is a beloved food worldwide, but is it carb-free? The short answer is that while some types of cheese have low-to-no carbs, others can be surprisingly high. For those on a low-carb diet, cheese is a fantastic option as it is naturally low in carbs, typically containing under 1 gram of carbohydrates per serving. This makes it a great source of protein and a healthy snack. However, it's important to remember that cheese can be high in sodium and saturated fat, so it should be consumed in moderation. For those following a keto diet, goat cheese, blue cheese, cheddar, and gouda are excellent choices as they contain minimal to zero carbs.
| Characteristics | Values |
|---|---|
| Are all cheeses carb-free? | No, but most natural cheeses contain less than 1 gram of carbohydrates per serving. |
| Is cheese a good option for low-carb diets? | Yes, cheese is a great option for low-carb diets. |
| Are there any potential issues with including cheese in a low-carb diet? | Cheese can be high in sodium and saturated fat, so it's important to choose cheeses that are naturally lower in fat and sodium, such as soft goat cheese. |
| What are some recommended cheeses for a low-carb diet? | Goat cheese, blue cheese, cheddar, gouda, camembert, whole milk mozzarella, parmesan, and tilsit. |
| Are there any health benefits associated with consuming cheese as part of a low-carb diet? | Yes, a 2013 meta-analysis found that low-carb, high-fat diets are clinically effective for combating metabolic syndrome, type 2 diabetes, heart disease, acne, PCOS, and neurological issues. |
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What You'll Learn
Goat's cheese has zero carbs
While cheese is allowed and even encouraged on the keto diet, a low-carb, high-fat eating plan, some cheeses are more keto-friendly than others.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, tart flavour that is sometimes described as gamy or earthy. A 1-ounce (28-gram) serving provides 6-8 grams of fat, 5.3-7 grams of protein, and zero grams of carbohydrates, making it an excellent cheese to enjoy when following the keto diet. Goat cheese also contains less lactose and different proteins than cow's milk, making it easier to digest.
Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, and omelettes. It pairs well with vegetables, fruits, and crackers, and can also be blended into sauces or dips. Its low melting point makes it ideal for topping sandwiches, burgers, and casseroles.
When following a keto or low-carb diet, it is important to prioritise high-fat foods to compensate for the reduced calorie intake from carbohydrates. Cheese is an excellent source of healthy fats and protein, making it a nutritious addition to any meal or snack. Other low-carb cheese options include feta, Parmesan, Swiss, and blue cheese.
However, it is important to note that not all cheeses are created equal. Highly processed cheeses, such as spray cheese and American cheese, are best avoided due to their high content of stabilizers, fillers, and oils, which can lead to inflammation in the body. Instead, opt for natural cheeses with minimal processing to ensure you are getting the most nutritional benefit from your cheese choices.
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Blue cheese is low-carb
Blue cheese is a low-carb food, making it a great option for those on a keto diet. While the carb content varies depending on the type of blue cheese, most natural cheeses contain fewer than one gram of carbohydrates per serving. This is well within the range for foods considered low in carbohydrates, which is fewer than 15 grams of carbs per serving.
Blue cheese is also a keto favourite due to its nutritional profile. One slice (21 g) typically has 74 calories, 0.5 g of carbs, 4.5 g of protein, and 6 g of fat. This makes it a great option for snacking or adding flavour to dishes.
The keto diet is a low-carb, high-fat diet often used to promote weight loss. It involves limiting 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. As a result, keto dieters typically prioritise foods that are high in fat, such as cheese, to make up for the calories they miss out on when restricting carbs.
In addition to being low-carb, blue cheese also provides other benefits. It has a unique flavour and creamy texture due to the specific type of mould used in its production. It is also a good source of protein and can be a healthy snack when you need to refuel.
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Cheddar is keto-friendly
Cheese is a great food option for those on the keto diet because 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. Cheddar is one such cheese that is keto-friendly.
Cheddar is a popular yellow cheese that comes in a range of flavours, from sharp to mild. This variety ensures that most people can find a type of cheddar that suits their taste preferences. Cheddar is keto-friendly because it has a high fat content and is minimally processed. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This means that cheddar can be a great addition to a keto meal or snack when you need more fat.
The keto diet, or ketogenic diet, is a high-fat (70-80%), moderate-protein, and low-carb diet. The goal of this diet is to change the body's biochemistry and promote weight loss by shifting the body's fuel source from carbohydrates to fat. This process is called ketosis. The keto diet typically limits carbohydrate intake to less than 50 grams per day to maintain ketosis.
As a result, certain foods are better suited for the keto diet than others. Cheese, in general, is an ideal keto food due to its nutritional profile. Cheddar, in particular, is a good choice because of its high fat and low-carb content. However, it's important to remember that while cheese is allowed on the keto diet, some varieties are better than others due to variations in fat content and level of processing.
In addition to cheddar, other keto-friendly cheeses include goat cheese, blue cheese, and Gouda. These cheeses have similar nutritional profiles to cheddar, with high fat and low-carb contents.
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Gouda is a good low-carb option
Cheese is a great option for people on low-carb diets, as it is naturally low in carbohydrates, typically containing fewer than 1 gram of carbohydrates per serving. However, some cheeses are more keto-friendly than others, depending on their fat content and level of processing.
Other good low-carb options include goat cheese, blue cheese, and cheddar. Goat cheese is made from goat's milk and 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. Blue cheese is another keto favourite, with one slice (21 grams) containing 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat. Cheddar is a popular yellow cheese that ranges in flavour from sharp to mild. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
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Cheese is high in sodium
While cheese is often touted as being low-carb, it is important to note that it is high in sodium. Sodium, or salt, is added to cheese during the manufacturing process to enhance flavour and as a preservative. Processed cheeses, such as pre-sliced American cheese or loaf-like processed cheese, tend to have higher sodium content than natural cheeses due to the use of emulsifying salts during production. These processed cheeses can contain up to 444 mg of sodium per 1-ounce (28-gram) serving, which is a significant contribution to the recommended daily intake.
Natural cheeses, such as Swiss or mozzarella, are lower in sodium but still contain a considerable amount. For example, mozzarella can have a mean analytical sodium content of 666 mg/100 g, with some brands containing up to 893 mg/100 g. Cheddar cheese also varies in its sodium content, with a mean of 615 mg/100 g but individual brands ranging from 474 to 731 mg/100 g. These variations in sodium levels across different types and brands of cheese make it important for consumers to be mindful of their intake, especially for those watching their salt consumption.
The high sodium content in cheese is not limited to just the cheese itself but also the dishes in which it is an ingredient. Macaroni and cheese, for example, derive much of their sodium content from the cheese sauce used. Similarly, sandwiches, particularly those containing processed meats and condiments, can contribute a significant amount of sodium to one's diet, with a 6-inch submarine sandwich providing almost half of the recommended daily sodium intake.
While cheese is a tasty and nutritious food, providing protein and healthy fats, its high sodium content is something to be aware of. Those watching their salt intake should opt for lower-sodium cheeses, such as Swiss or mozzarella, and be mindful of the dishes in which cheese is an ingredient, as these can also contribute significantly to sodium intake. By being mindful of the sodium content in cheese and choosing lower-sodium options, consumers can better manage their overall salt consumption.
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Frequently asked questions
No, not all cheese is carb-free, but most natural cheeses contain less than 1 gram of carbohydrates per serving, making them a great option for low-carb diets.
Goat cheese, blue cheese, cheddar, gouda, and parmesan are all examples of cheeses with low carbs.
Yes, while cheese is a great option for a low-carb diet, it can be high in sodium and saturated fat. Therefore, it is important to consume cheese in moderation and choose varieties that are lower in fat and sodium.
Yes, a 2013 meta-analysis found that low-carb, high-fat diets can be effective for combating various disorders, including metabolic syndrome, type 2 diabetes, and heart disease. Additionally, recent studies have shown that goat cheese may improve heart health, boost the immune system, and aid in weight loss.
Yes, some creative ways to incorporate cheese into a low-carb diet include a 3-cheese cauliflower crust pizza, creamy roasted cauliflower soup, and yogurt-marinated chicken. Additionally, pairing keto fruits with cheese is a great dessert option.
