Kamil Perry
Cheese is a staple of many diets and is allowed on most low-carb diets. However, not all cheeses are created equal, and some are better suited for low-carb diets than others. The keto diet, for example, is a low-carb, high-fat diet that recommends cheeses with high fat and low-carb content, such as goat cheese, blue cheese, and cheddar cheese. While cheese can be a good source of nutrients and is generally considered healthy, it can also be high in sodium and saturated fat, so it's important to consume it in moderation.
| Characteristics | Values |
|---|---|
| Is cheese healthy? | Cheese is a healthy, nutrient-dense whole food with clinically studied health benefits. |
| Is cheese keto-friendly? | Cheese is keto-friendly as it is high in fat, moderate in protein, and low in carbs. |
| Cheeses to include in keto diet | Goat cheese, blue cheese, cheddar, Gouda, Swiss cheese, mozzarella, cream cheese, parmesan, and cheese crisps. |
| Cheeses to avoid in keto diet | Cottage cheese, ricotta, brie, processed cheese, and low-fat cheese. |
| Other considerations | Cheese is one of the top 10 contributors to sodium in the American diet, according to the U.S. Centers for Disease Control and Prevention. |
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What You'll Learn
Goat's cheese is a low-carb option
Not all cheeses are created equal when it comes to their carbohydrate content. While cheese is a healthy, nutrient-dense whole food with numerous health benefits, some varieties are better suited to a low-carb diet than others.
Goats Cheese is a Low-Carb Option
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a distinctive, slightly tangy flavour that can be described as gamy or earthy. It 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.
Goat cheese is an excellent choice for a low-carb or keto diet. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbohydrates. To be precise, goat cheese contains 0 grams of carbohydrates. This makes it a great way to hit your macros when following a keto diet.
Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk. This means that people with lactose intolerance may be better able to digest it. Goat cheese is also typically lower in lactose than cow's milk and doesn't contain casein, making it a good option for those with milk protein allergies.
Goat cheese can be a tasty addition to appetizers, salads, casseroles, and omelettes. For a keto-friendly snack, try spreading goat cheese on a thick slice of cucumber, topping it with smoked salmon or turkey, and finishing it with another cucumber slice.
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Blue cheese is low-carb
While not all cheeses are created equal in terms of their carb content, blue cheese is a low-carb option. This makes it a great choice for those following a keto diet, which typically involves limiting carbohydrate intake to less than 50 grams per day.
Blue cheese is a unique cheese made using cultures of a specific type of mold, resulting in deep flavours and a creamy texture. Its nutrient profile includes a good balance of fat, protein, and minimal carbs. For example, a slice of blue cheese (21 grams) typically contains 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat. This makes it a flavorful and nutritious snack or topping for dishes.
Blue cheese is also a good source of calcium, which can help meet recommended daily intakes. Additionally, its high-fat content can aid in satiety, making it a satisfying addition to meals or snacks. Its strong flavour means a little goes a long way, adding taste and texture without significantly increasing carbohydrate intake.
When it comes to choosing blue cheese, artisanal selections and European varieties tend to have higher fat and protein content, with minimal to zero carbohydrates. For instance, one ounce of Gorgonzola provides approximately 100 calories, 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates. This makes it an ideal choice for those following a keto diet.
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Cheddar is low-carb
Cheddar cheese is low-carb and keto-friendly. 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 carbohydrates. This makes it a good fit for the keto diet, which is a high-fat, moderate-protein, and low-carb diet.
Cheddar is a popular yellow cheese that comes in a range of flavours, from sharp to mild, making it a versatile option for many dishes. Its high-fat content and low melting point make it ideal for melting atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.
The keto diet is a popular eating plan that aims to change the body's biochemistry to promote weight loss. It does this by limiting carbohydrate intake to less than 50 grams per day, which puts the body into a state of ketosis, where it burns fat instead of carbohydrates as its main fuel source.
Cheese, in general, is a perfect keto food due to its high-fat, moderate-protein, and low-carb content. However, some cheeses are more keto-friendly than others, and it is important to consider the variations in fat content and level of processing. For example, goat cheese is another excellent choice for the keto diet as it contains 0 carbs and is easier to digest than cheese made from cow's milk.
In addition to cheddar and goat cheese, other keto-friendly cheeses include blue cheese, gouda, and grated parmesan. These cheeses can be enjoyed as part of a low-carb diet and added to dishes to boost flavour and nutrition.
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Swiss cheese is low-carb
Not all cheeses are created equal when it comes to their carbohydrate content. Some varieties are better than others for those on a low-carb diet.
Swiss cheese is a low-carb food option. It has a surprisingly low carbohydrate content of only 3.3g per 100g, or 1.44g of net carbs per 100g serving. This means it can be a versatile addition to a ketogenic meal plan. For example, Swiss cheese can be melted on top of a keto-friendly burger or layered into a low-carb lasagne. It can also be sliced and served with other keto-friendly snacks like nuts and olives.
Swiss cheese is also a good source of calcium, vitamin A, vitamin B12, phosphorus, and zinc. These micronutrients are essential for bone health, vision, immune function, and nerve function.
Other low-carb cheeses include goat's cheese, blue cheese, and gouda. These cheeses have zero to minimal carbs per serving. Cottage cheese, on the other hand, is higher in net carbs and should be limited on a strict keto diet.
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Low-carb diets and weight loss
Low-carb diets have been a strategy for weight loss since 1860, and they continue to be popular today. While all low-carb approaches reduce overall carbohydrate intake, there is no clear consensus on what constitutes a low-carb diet. Studies have defined low-carbohydrate diets based on the percentage of daily macronutrient intake or total daily carbohydrate load. Generally, a very low-carbohydrate diet contains less than 10% carbohydrates, while a low-carbohydrate diet contains less than 26% carbohydrates.
Low-carb diets, such as the ketogenic (keto) diet, are often high in protein and fat to compensate for the reduction in carbohydrates. This shift in macronutrient intake can lead to rapid weight loss, especially in obese or overweight individuals. The keto diet, in particular, restricts carbohydrate intake to less than 50 grams per day, inducing a state called ketosis, where the body uses fat instead of carbohydrates as its primary fuel source.
Cheese is a popular food choice on low-carb diets due to its high-fat, moderate-protein, and low-carb content. However, not all cheeses are equal in their nutritional profiles. Goat cheese, blue cheese, and cheddar are excellent low-carb options, while cottage cheese should be limited due to its higher carbohydrate content.
While low-carb diets can be effective for weight loss, there are potential health risks associated with long-term adherence. Some concerns include ketosis, cardiovascular safety, lipid levels, and renal effects. Additionally, a high-protein diet can increase the risk of kidney damage for those with impaired renal function. Therefore, it is essential to seek professional guidance from a physician and nutrition expert before starting a low-carb diet to ensure it is done safely and appropriately.
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Frequently asked questions
No, not all cheese is low carb. While most cheeses are relatively low in carbs, some are extremely low. For example, goat cheese, brie, camembert, and gruyere contain only 0.1 gram of carbohydrates or fewer per 1-ounce serving. Other low-carb options include blue cheese, cream cheese, and parmesan cheese.
Cottage cheese, ricotta, and processed cheese are among the cheeses considered off-limits or to be avoided while on a low-carb or keto diet. These cheeses are either low in fat, high in carbs, or have little nutritional value.
Yes, while cheese is a good option for a low-carb diet, it can be high in sodium and saturated fat. According to the U.S. Centers for Disease Control and Prevention, cheese is one of the top 10 contributors to sodium in the American diet. It is recommended to limit saturated fat to no more than 10% of your daily calories and choose cheeses that are naturally lower in fat and sodium.
