Randy Chandler
The keto diet is a low-carb, high-fat diet often used to promote weight loss. All types of cheese are allowed on the keto diet, as cheese is relatively low in carbohydrates. However, some cheeses are more keto-friendly than others. For example, cheddar, goat cheese, gouda, and blue cheese are all good options, while cottage cheese and ricotta should be consumed in smaller quantities. Processed cheese products like spray cheese and American cheese are also not recommended due to their high levels of processing and added ingredients. Keto dieters should also be mindful of their portion sizes to ensure they stay within their daily carb limit.
| Characteristics | Values |
|---|---|
| Carbohydrates | All types of cheese are allowed on the keto diet as they are relatively low in carbohydrates. However, some cheeses are more keto-friendly than others. |
| Fat | Keto diets are low-carb and high-fat eating plans. Cheeses with high-fat content are a good match for the keto diet. |
| Protein | Keto diets consist of high levels of fat, moderate protein, and very low levels of carbohydrates. |
| Lactose | Hard cheeses contain less lactose than soft cheeses, so they have more carbs. |
| Portion size | It is important to watch the portion size to fit into your daily carb limit. |
| Processed cheese | Processed cheese, like cheese crisps, canned or spray cheese, and American cheese, is not recommended as it is heavily processed and contains little nutritional benefit. |
| Recommended cheese | Cheddar, goat cheese, gouda, blue cheese, Colby cheese, and brie are some recommended cheeses for the keto diet. |
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What You'll Learn
Keto-friendly cheeses include goat, blue, and cheddar
Cheese is a great snack option for those on a keto diet, as it is relatively low in carbohydrates and high in fat. This complies with the key principles of a keto diet, which is a low-carbohydrate and high-fat eating plan.
Some cheeses are more keto-friendly than others, and it is important to consider the taste and macronutrient content when choosing a cheese to eat on the keto diet. For example, mild cheddars may not be as satisfying as their sharper counterparts, which provide a bigger dose of flavour and have a similar nutritional profile. Per 3/4-oz slice, sharp cheddar contains 86 calories, 7 g of fat, 0.4 g of carbs, and 5 g of protein.
Goat cheese, or chevre, is another keto-friendly option. It is made from goat's milk and has a creamy texture and a tart, gamy, or earthy flavour. A 1-ounce serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. Blue cheese is also keto-approved, with 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce serving.
When snacking on cheese while on a keto diet, it is important to watch your portion sizes and ensure your total dietary carbohydrate intake remains low enough to keep your body in nutritional ketosis.
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Avoid processed cheeses, like spray cheese and American cheese
While cheese is a good keto snack, not all types of cheese are ideal. Some cheeses are more keto-friendly than others. When choosing a cheese to eat on the keto diet, it is important to consider its carbohydrate content, as the diet is a low-carb, high-fat eating plan.
Some cheeses that should be avoided on the keto diet are processed cheeses like spray cheese and American cheese. These cheeses are highly processed and can contain a lot of stabilizers, fillers, and oils that do not provide much nutritional benefit. Spray cheese, for example, is not really cheese, and its consumption has been linked to inflammation, which is a risk factor for various health conditions, including cancer and autoimmune disorders. Similarly, American cheese is often highly processed, and keto dieters are urged to pay attention to the quality of their food.
Other types of cheese that are not recommended on the keto diet include pre-shredded cheese, which contains cornstarch, and fresh cheeses like mozzarella. These cheeses may have a higher carbohydrate content and can affect the total dietary carbohydrate intake, potentially disrupting nutritional ketosis.
It is always important to read labels and pay attention to portion sizes when incorporating cheese into a keto diet. While cheese can be a good source of healthy fats and protein, some varieties may be higher in carbohydrates, so it is crucial to choose the right types and amounts to stay within the keto diet guidelines.
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Hard cheeses have fewer carbs than soft cheeses
Cheese is allowed on the ketogenic (keto) diet, as it is relatively low in carbohydrates, which complies with the key principle of the keto diet. However, some cheeses are more keto-friendly than others.
Goat cheese, or chevre, is another low-carb option for the keto diet. A 1-ounce serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. Feta, which is traditionally made from sheep's milk or a combination of sheep and goat's milk, also has virtually no carbohydrates per 1-ounce serving.
Other cheeses that are lower in carbs include Swiss cheese, with 0.4 grams of carbohydrates per 1-ounce serving, and cheddar, with less than 1 gram of carbs per 1-ounce serving. Gouda is also a good option, with only 1 gram of carbs per 1-ounce serving.
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Full-fat ricotta and cottage cheese are less keto-friendly
While cheese is a good keto snack, as it is low in carbohydrates, some cheeses are more keto-friendly than others. Full-fat ricotta and cottage cheese are less keto-friendly due to their higher carbohydrate content. Ricotta, in particular, has a high-fat content, but it is also relatively high in carbohydrates. According to Bartell Weiss, "Ricotta is higher in carbs. While it can be a good option once in a while, you have to watch portions." Similarly, cottage cheese is not as keto-friendly, and those on a strict keto diet should limit their intake.
Full-fat ricotta and cottage cheese have higher carbohydrate content than other cheeses, which can be a concern for those on a keto diet. The keto diet is a low-carbohydrate, high-fat eating plan, and the key principle is to keep total dietary carbohydrate intake low enough to keep the body in nutritional ketosis, using stored fat instead of carbohydrates for fuel. Therefore, full-fat ricotta and cottage cheese should be consumed in smaller portions or less frequently than other cheeses to stay within the keto diet guidelines.
The keto diet recommends a ratio of macronutrients that is generally 55-60% fat, 30-35% protein, and 5-10% carbohydrates. Cheeses that are high in fat and low in carbohydrates are ideal for the keto diet. For example, a 3/4-oz slice of sharp cheddar contains 86 calories, 7g of fat, 0.4g of carbs, and 5g of protein, making it a good choice for the keto diet. Other recommended cheeses include goat cheese, blue cheese, gouda, and cheddar, all of which have a higher fat content and minimal carbs per serving.
While full-fat ricotta and cottage cheese may not be the most keto-friendly options, they can still be enjoyed in moderation on the keto diet. It is important to consider the overall macronutrient intake and ensure that it aligns with the recommended ratio for the keto diet. Additionally, the quality of the cheese should be considered, as some processed cheeses may contain fillers and stabilizers that are less desirable in a keto diet.
In conclusion, while cheese is generally a good keto snack, full-fat ricotta and cottage cheese are less keto-friendly due to their higher carbohydrate content. Those on a keto diet should be mindful of their portion sizes and overall macronutrient intake when including these cheeses in their diet.
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Keto snacks: cheese, avocado, olives, nuts, and eggs
While on a keto diet, it is important to eat snacks that are low in carbs and high in fat. Here are some keto-friendly snacks to consider:
Cheese
Cheese is a popular snack option for those on the keto diet, as it is typically high in fat and low in carbs. However, not all cheeses are created equal when it comes to keto. Full-fat varieties are generally the best choice, and some types of cheese that are particularly keto-friendly include sharp cheddar, string cheese, wedges, bleu cheese, feta, and mozzarella. Just be mindful of your portion sizes, as some cheeses can be high in sodium and calories.
Avocado
Avocados are a nutritious and delicious keto-friendly snack. They are rich in healthy monounsaturated fats, which can help lower the risk of heart disease and stroke by reducing bad cholesterol levels. Avocados can be enjoyed in a variety of ways, such as sliced with a drizzle of olive oil and lemon juice, or as keto-friendly avocado fries.
Olives
Olives are another convenient and tasty keto snack option. They are rich in healthy monounsaturated fats, low in calories, and contain antioxidants from vitamin E. Olives are also nearly devoid of carbs, making them an ideal choice for those on a keto diet. However, it is important to note that olives can be high in sodium, so consume them in moderation.
Nuts
Nuts are a great portable and convenient keto snack option. They are nutritionally dense, containing healthy fats, protein, and some carbohydrates. Macadamia nuts, in particular, have the highest fat content in the nut family and are a good choice for keto dieters. Other nut options include pecans, walnuts, almonds, and pumpkin seeds. Just be mindful of portion sizes, as it is easy to overeat nuts and accidentally exceed your daily carb or calorie limit.
Eggs
Eggs are a fantastic keto snack due to their low energy-to-nutrient-density ratio. They are versatile and can be cooked in a variety of ways, such as scrambled, hard-boiled, poached, or made into a frittata. Just be sure to cook the egg whites to reduce the risk of any foodborne illnesses.
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Frequently asked questions
Yes, cheese is a good keto snack. All types of cheese are allowed on the keto diet as it is low in carbohydrates and high in fat.
Some good keto-friendly cheeses include cheddar, gouda, goat cheese, blue cheese, and pepper-jack Colby cheese sticks.
Pre-shredded cheese, canned or spray cheese, and American cheese are highly processed and not recommended for the keto diet. Cottage cheese and ricotta are also higher in carbs, so they should be consumed in moderation.
While cheese is a good keto snack, portion size is important. Hard cheeses tend to have fewer carbs, but it's best to read the labels and monitor your intake to ensure you stay within your daily carb limit.
Keto-friendly snacks that pair well with cheese include celery, cucumber, radishes, and lettuce wraps, olives, fatty cold cuts, bacon, nuts (such as macadamia nuts, pecans, or Brazil nuts), and hard-boiled eggs.
