Kamil Perry
While cheese is often thought of as a food that is high in fat and calories, it is also a food that can be incorporated into a low-carb diet. In fact, many types of cheese are keto-friendly, including goat cheese, blue cheese, Parmesan cheese, and Swiss cheese, all of which have very low carbohydrate content. However, not all cheeses are created equal, and some varieties, such as cottage cheese, ricotta cheese, and sweetened cream cheese, are higher in carbohydrates and should be consumed in moderation on a low-carb diet. Additionally, cheese is considered to be sugar-free, as it does not contain added sugars, and can be included in a no-sugar diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Most natural cheeses contain less than 1 gram of carbohydrates per serving |
| Sugar content | Contains very little sugar |
| Starch content | Contains very little starch |
| Keto-friendliness | Keto-friendly, especially goat cheese, blue cheese, and aged cheeses |
| Diabetes | May be beneficial for people with diabetes due to its low carbohydrate and high protein content |
| Health benefits | May reduce inflammation and protect the brain; may be neuroprotective and improve cognition with age |
| Health risks | Can be high in saturated fat and sodium, so it's best consumed in moderation |
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What You'll Learn
Some cheeses are carb-free
Cheese is generally low in carbohydrates, with most natural cheeses containing less than one gram of carbohydrates per serving. This makes cheese a great option for low-carb diets.
Blue cheese is another carb-free option, with approximately 0.5 grams of carbs per slice (21 grams). It is also a keto-friendly choice, as it contains just one gram of carbs per ounce and has anti-inflammatory properties. Cream cheese is also carb-free, and it is a good source of probiotics when cultured with live bacteria.
Aged cheeses, such as Camembert, are also carb-free and offer additional health benefits. A 2018 study found that compounds in Camembert reduced inflammation in areas of the brain associated with Alzheimer's and dementia, leading researchers to deem it a neuroprotective food.
In summary, while most cheeses are low in carbohydrates, some cheeses are carb-free and can be enjoyed as part of a healthy, balanced diet. These include goat cheese, blue cheese, cream cheese, and aged cheeses like Camembert.
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Sugar-free diets and natural sugars
Cheese is a low-carb food, typically containing under 1 gram of carbohydrates per serving. It is also a good source of protein and can be a healthy snack. Certain types of cheese, such as goat cheese and blue cheese, are especially low in carbohydrates, making them suitable for keto diets. Therefore, cheese can be incorporated into a low-carb or sugar-free diet.
Sugar-free diets aim to eliminate or significantly reduce the consumption of sugar, specifically targeting added sugars found in processed foods, sugary treats, and drinks. These diets are associated with reduced risk for various health conditions, including tooth decay, high blood sugar, insulin resistance, metabolic syndrome, and type 2 diabetes.
Natural sugars, on the other hand, are found in whole foods such as fruit, vegetables, milk, and some grains. These sugars are less likely to cause tooth decay and are typically accompanied by other essential nutrients like fiber, vitamins, and antioxidants. Therefore, natural sugars can be part of a healthy and well-balanced diet, even when aiming to reduce overall sugar intake.
When following a sugar-free or low-sugar diet, it is essential to read labels and be mindful of hidden sugars. Additionally, consider reintroducing naturally occurring sugars from fruits, which can satisfy sweet cravings while providing valuable nutrients. However, it is important to note that dried fruits often have added sugars, so they should be consumed in moderation.
While sugar-free diets can offer health benefits, completely eliminating carbohydrates and sugars, as in the ketogenic diet, may have adverse effects. Without sugar, the body enters a state of ketosis, using ketone bodies for fuel. This can lead to symptoms such as headaches, fatigue, and brain fog, commonly known as "keto flu." Therefore, it is generally recommended to reduce highly refined foods and beverages with added sugars rather than completely removing all carbohydrates and natural sugars from the diet.
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Keto-friendly cheeses
Cheese is a low-carb food, typically containing under 1 gram of carbohydrates per serving. This makes it a smart choice for those following keto or other low-carb diets. Cheese is also a great source of protein and can be a healthy snack.
When choosing a cheese to eat on the keto diet, it is important to consider the quality of the food and its nutritional profile. Some varieties are more keto-friendly than others. For example, cottage cheese, like ricotta, is not as keto-friendly due to its relatively high carb content and low-fat content.
- Cheddar is a popular yellow cheese that comes in a range of flavours 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.
- Gouda is a slightly sweet, creamy, yellow cheese made from cow's milk. It has a low melting point, making it a great topping for keto dishes.
- Goat Cheese is an excellent choice for the keto diet as it contains 0 carbs. Goat cheese is also easier to digest as it contains less lactose than cheeses made from cow's milk.
- Blue Cheese is another flavorful and low-carb option for snacking or topping dishes. It is made using cultures of a specific type of mold to develop deep flavors and a creamy texture.
- Parmigiano Reggiano is a flavorful cheese with zero grams of carbs and both the protein and fat to be keto-friendly. It can also be baked into crunchy crisps to replace crackers.
- Cream Cheese is another keto-friendly option, with brands like Nancy's offering probiotic-rich cream cheese cultured with live bacteria.
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High-carb cheese products
Cheese is generally low in carbohydrates, with most natural cheeses containing less than one gram of carbohydrates per serving. This makes cheese a great option for low-carb diets. However, some cheese products are higher in carbs than others.
Cottage Cheese
Cottage cheese is a fresh cheese made by separating casein curds and liquid whey, the two major milk proteins. While it is generally considered a healthy cheese option, its nutrient profile is not ideal for the keto diet. A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbohydrates.
Processed Cheese
Processed cheese products, such as canned or spray cheese, and American cheese, are often highly processed and contain higher levels of carbohydrates. For example, spray cheese contains 6 grams of fat, 2 grams of carbohydrates, and 4.6 grams of protein per ounce. American cheese contains 65 calories, 5 grams of fat, 2 grams of carbohydrates, and 3 grams of protein per slice. These processed cheese products are not ideal for the keto diet due to their high processing and carbohydrate content.
Specialty Cheeses
Specialty cheeses often use ingredients such as wine, fruit, or chocolate, which can increase the carbohydrate content. For example, Gjetost cheese, a Norwegian cheese with a caramel-like flavor, contains 12.1 grams of carbohydrates per ounce.
When choosing a cheese to consume on a low-carb or keto diet, it is important to consider the quality and nutritional profile of the cheese. While cheese is generally low in carbohydrates, some varieties are better suited for these diets than others.
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High-sugar diets and health issues
Cheese is a low-carb food, typically containing under 1 gram of carbohydrates per serving. It is also a good source of protein and can be a healthy snack. While it is a smart choice for those following keto or other low-carb diets, it is high in saturated fat and sodium, so it should be consumed in moderation.
High-sugar diets, on the other hand, can lead to various health issues. Excess sugar consumption is believed to be a major cause of obesity and chronic diseases. Added sugars, which are sugars added during food processing or preparation, can have serious impacts on heart health. They can lead to higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease, all of which increase the risk of heart attack and stroke. High-sugar diets have also been linked to an increased risk of gout, cognitive decline, and depression.
The negative effects of high-sugar diets are particularly pronounced in pregnant and lactating women, increasing the risk of adverse perinatal outcomes, such as gestational diabetes mellitus, high blood pressure, and abnormal foetal growth. Additionally, children and adolescents in developing societies are consuming more added sugars, which can have long-term health consequences.
To limit added sugar intake, it is recommended to prepare healthy meals at home and avoid buying foods and drinks high in added sugars. Reading food labels and keeping a food diary can help individuals become more aware of their sugar intake and make healthier choices. While it is important to cut back on added sugars, it is also crucial to do so gradually and focus on eating whole, unprocessed foods to naturally decrease sugar intake.
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Frequently asked questions
Cheese is not considered a carb. However, it is high in fat and calories, so it should be consumed in moderation.
Cheese is generally considered sugar-free, but some types of cheese contain small amounts of lactose, a naturally occurring sugar in dairy. For example, cottage cheese and ricotta cheese are higher in lactose and may cause gastrointestinal symptoms.
Goat cheese, blue cheese, Swiss cheese, feta cheese, and Parmesan cheese are examples of cheeses with very low or zero carbs.
Cheeses with higher carb counts include cottage cheese, ricotta cheese, and cream cheese, especially if it is sweetened or flavoured. Processed cheeses like spray cheese and American cheese should also be avoided due to their high carb content and lack of nutritional value.
Yes, cheese can be included in a no-sugar diet. However, it is important to monitor your portion sizes and choose the right types of cheese.
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