Andy Montoya
The keto diet is a high-fat, moderate protein, low-carb diet that uses natural body chemistry changes to induce weight loss. 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 a popular inclusion in the keto diet due to its high-fat content, and some varieties, such as cheddar, are considered healthy fats. Cheddar cheese, for example, provides 9 grams of fat per 1-ounce (28-gram) serving, while a 3/4-oz slice of sharp cheddar contains 7 grams of fat. However, it's important to remember that cheese is also high in calories, so it should be consumed in moderation as part of a balanced keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Minimal |
| Fats | High |
| Proteins | Moderate |
| Calories | High |
| Nutrients | Calcium, vitamin B12, phosphorus, selenium, and protein |
| Cheese Types | Cheddar, Gouda, blue cheese, goat cheese, cream cheese, Manchego, Comte, Stilton, Gruyere, Mascarpone, Pecorino Romano |
| Cheese to Avoid | Cottage cheese, low-fat cheese, processed cheese |
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What You'll Learn
Cheddar cheese is a good source of healthy fats on keto
The keto diet is a low-carb, high-fat eating plan that aims to shift the body's metabolism into a state known as ketosis. In ketosis, the body primarily uses fat for energy instead of carbohydrates. This metabolic state is achieved by reducing the intake of carbohydrates and increasing the consumption of dietary fats.
Cheese is a good source of healthy fats on a keto diet. Cheddar, in particular, is a popular yellow cheese that fits well within a keto diet. Cheddar cheese has a fairly low melting point, making it a great option to melt atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.
Cheddar cheese provides around 9 grams of fat per 1-ounce (28-gram) serving, with mild cheddar containing 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. In comparison, a 3/4-oz slice of sharp cheddar contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein. The sharp variety provides a bigger dose of flavor, which may make it a better choice for those who enjoy a stronger taste.
When incorporating cheddar cheese into a keto diet, it is important to remember that it should be consumed in moderation as part of a balanced diet. Additionally, it is recommended to choose high-quality, grass-fed, and full-fat cheese options. While cheese can be a good source of healthy fats and add flavor to keto meals, it is also high in calories and saturated fat, which is considered less heart-healthy than unsaturated fats.
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Other keto-friendly cheeses
The ketogenic, or keto, diet is a high-fat, moderate protein, low-carb diet that uses natural body chemistry changes to induce weight loss. The keto diet focuses on fat intake, with as much as 90% of the expected daily caloric intake coming from fat. This is to force your body to utilize different forms of energy. Instead of using fuel from glucose from carbohydrates, it aims to use ketone bodies. This fuel comes from stored fat produced by the liver.
Cheese is a keto-friendly food due to its high fat, moderate protein, and low-carb content. However, not all cheeses are created equal. Some varieties fit within a keto diet nutritionally and can add a lot of flavour to meals, but others are poor choices based on their larger typical serving size or processed ingredient content.
- Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow's milk. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet.
- Goat cheese is keto-friendly as it has no carbs and 8 grams of fat, and 6 grams of protein. One ounce has 103 calories. Goat cheese has less lactose than cow's milk, making it easier to digest.
- Blue cheese is another keto-friendly cheese with a high-fat content.
- Cream cheese is very popular in the keto diet. At only 84 calories per 1-ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving.
- Mozzarella is another keto-friendly cheese. It has a higher moisture content than semi-hard and hard cheeses.
- Feta is another keto-friendly cheese that can be sprinkled on salads.
- Parmesan is a nutty, salty, and keto-friendly cheese. It is good on caesar salads, and more can be added to replace carb-heavy croutons. A tablespoon of grated parmesan cheese contains 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and has only 21 calories.
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Calorie intake and weight loss
When it comes to the keto diet, cheese is often included to meet macronutrient goals and add flavour to meals. Cheddar cheese, in particular, is considered a good option due to its high-fat content and low carb content. A 1-ounce (28-gram) serving of mild cheddar cheese provides 9 grams of fat and less than 1 gram of carbs. However, it is important to remember that cheese also contains calories and saturated fat, so it should be consumed in moderation.
To effectively lose weight, it is recommended to adopt a balanced diet rich in various nutritious, whole foods. Counting calories can be a useful tool, but it is not the only factor to consider. The number of calories your body needs depends on age, sex, activity level, and body size. It is generally advised not to lower calorie intake by more than 1000 calories per day, as rapid weight loss can lead to muscle loss, reduced metabolism, and potential health risks.
In addition to calorie intake, maintaining adequate protein intake is crucial for weight loss. Protein helps to curb appetite and enhance feelings of fullness. Including high-protein foods such as eggs, meat, poultry, tofu, nuts, seeds, and legumes in your diet can promote weight loss and improve overall health.
Finally, it is important to be mindful of other dietary factors that can impact weight loss. Limiting sugar-sweetened beverages, such as sodas and fruit juices, can have a positive effect on weight management and overall health. Additionally, social support and meal prepping can be helpful tools to support long-term weight loss goals.
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Processed cheese is unhealthy
Cheddar cheese is considered a healthy fat on the keto diet, thanks to its high fat and low carb content. However, not all types of cheese are suitable for this diet, and it is important to distinguish between natural cheese and processed cheese.
Keto nutrition experts urge dieters to pay attention to the quality of the food they consume, and to choose high-quality, grass-fed, and full-fat cheese options. Processed cheese products, such as American cheese, spray-can cheese, and other similar items, are highly processed and contain ingredients that are not found in naturally produced cheeses.
Additionally, processed cheese is often designed to be more affordable and accessible, which can lead to overconsumption and negative health consequences. The preservatives in processed cheese allow it to have a long shelf life, sometimes not even requiring refrigeration, which further contributes to its convenience and appeal. However, this convenience comes at the cost of reduced nutritional value and potential health risks.
While processed cheese has its place in certain culinary contexts, such as cheeseburgers or grilled cheese sandwiches where its melting properties are desirable, it is important to consume it in moderation and balance it with healthier options.
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Other keto-friendly dairy products
The ketogenic, or keto, diet is a high-fat, moderate protein, and low-carb diet that uses natural body chemistry changes to induce weight loss. To enter ketosis, the fat-burning state that drives the potential benefits of the keto diet, you generally must limit carbs to under 10% of your daily calories. This equates to limiting net carbs to between 20 and 50 grams per day.
For a dairy product to be keto-friendly, it must be low in carbs and added sugars. Most commercial dairy products are not keto-friendly because they contain a lot of added sugars. However, there are still plenty of keto-friendly dairy products to choose from.
Butter and ghee are keto-friendly. Butter has only 0.1 grams of carbs and 0.1 grams of protein per 100 grams. Ghee, or clarified butter, has had all lactose and whey removed, making it essentially carb-free.
Hard or aged cheeses like Swiss, cheddar, and provolone are extremely keto-friendly. Most provide about 1 gram of carbs per 100 grams, although some may contain up to 3 grams. They are also extremely low in lactose.
Semi-soft cheeses like mozzarella, Monterey Jack, and havarti are versatile and widely available in the US. These are keto-friendly, although they contain slightly more carbs than hard cheeses.
Soft-ripened cheeses like brie, Camembert, and similar varieties are among the lowest in carbs of all cheeses, with only 0.5 grams of carbs per 100 grams.
Some other keto-friendly dairy products include Greek yoghurt, mascarpone, blue cheese, goat cheese, gouda, and cream cheese.
It's important to note that full-fat dairy products are generally better suited to the keto diet than low-fat or non-fat varieties. Additionally, some people may be lactose intolerant or have a milk allergy, so it's important to be mindful of your body's response to dairy products and adjust your diet accordingly.
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Frequently asked questions
Yes, cheddar cheese is considered a healthy fat on a keto diet. Cheddar is a popular yellow cheese that ranges in flavour from sharp to mild, so most people can find a type that suits their taste preferences. Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs, making it a good fit for the keto diet.
Other healthy fats that can be consumed on a keto diet include full-fat cream, half-and-half, and several types of plant-based milk, including soy, almond, and coconut milk.
Other cheeses that are considered healthy fats on a keto diet include gouda, blue cheese, goat cheese, and cream cheese.
Cheddar cheese can be incorporated into a keto diet in various ways, such as pairing it with bacon or avocado, adding it to omelets, salads, and casseroles, or using it as a topping for grilled meats and vegetables.
