Kamil Perry
Cheese is a beloved food product consumed globally, but is it a good source of carbohydrates? Carbohydrates are one of the three essential macronutrients that the body breaks down into simple sugars to use as fuel. While most types of cheese contain carbohydrates, some varieties have a lower carb profile than others. This makes them a great option for low-carb diets, such as keto, where the goal is to change the body's fuel source from carbohydrates to fat.
| Characteristics | Values |
|---|---|
| Carbohydrate content in cheese | Most natural cheeses contain less than 1 gram of carbohydrates per serving. However, the carbohydrate content varies across different types of cheese. |
| Cheese and low-carb diets | Cheese is often considered compatible with low-carb diets due to its low carbohydrate content. Aged cheeses, goat cheese, cream cheese, and blue cheese are specifically recommended for low-carb diets. |
| Health benefits of cheese | Cheese is a nutrient-dense whole food with potential health benefits, including weight loss and improved cognition with age. It is also a source of protein, calcium, and vitamins. |
| High-carb cheeses | Cottage cheese, ricotta cheese, and full-fat cheeses tend to have higher carbohydrate content compared to other varieties. |
| Considerations | While cheese can be part of a low-carb diet, it is important to practice portion control and consider the overall dietary goals and health conditions, especially for those with diabetes. |
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What You'll Learn
Low-carb diets and cheese
Cheese is a popular food item that can be incorporated into a low-carb diet. While it is often associated with high-fat content, cheese also contains essential nutrients, making it a healthy and flavourful addition to meals.
When it comes to low-carb diets, such as the ketogenic or keto diet, the focus is on depriving the body of carbohydrates and increasing fat intake. This dietary approach aims to change the body's fuel source from burning carbohydrates to utilising fat, a process known as ketosis. To achieve ketosis, the daily carbohydrate intake is typically restricted to less than 50 grams.
Cheese becomes an appealing option in this context because it is naturally low in carbohydrates, with most varieties containing less than 1 gram of carbohydrates per serving. This characteristic aligns with the low-carb requirements of the keto diet. Additionally, cheese is a good source of protein and can be a satisfying snack or ingredient in various recipes.
However, not all cheeses are equal when it comes to low-carb diets. Some cheeses are better suited than others due to variations in fat and protein content, as well as processing methods. For example, cheddar, gouda, goat cheese, and blue cheese are considered excellent choices for keto diets because of their high-fat and low-carb content. Goat cheese, specifically, contains 0 carbs and is easier to digest due to its lower lactose content.
On the other hand, cheeses like cottage cheese, brie, processed cheese, and ricotta are generally avoided on keto diets. Cottage cheese, despite its high protein content, contains relatively more carbohydrates and less fat compared to other cheeses. Similarly, processed cheese options tend to be lower in fat and higher in carbohydrates and protein, making them less ideal for keto diets.
In conclusion, cheese can be a delicious and nutritious addition to low-carb diets, especially the keto diet. However, it is important to be mindful of the specific characteristics of different cheeses and choose those that align with the dietary goals of carb restriction and fat prioritisation.
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Health benefits of cheese
Cheese is a nutrient-dense whole food with many health benefits, though it should be consumed in moderation. Most natural cheeses contain fewer than one gram of carbohydrates per serving, making them a great option for low-carb diets.
Cheese is a good source of calcium, protein, vitamin K2, vitamin D, and selenium. Calcium and protein are great for building strong bones and muscles. Vitamin K2 helps prevent common diseases by working with other vitamins and nutrients to benefit bone, skin, and dental health. Selenium helps regulate thyroid function and boosts immunity.
Cheese is also a source of probiotic bacteria, which can help maintain gut and brain health. Studies have shown that eating cheese may lower the risk of hypertension or high blood pressure. Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation and prevent heart disease, obesity, and cancer.
However, cheese is high in saturated fats and sodium, which have been linked to heart disease, diabetes, and high blood pressure. Harder cheeses like cheddar and parmesan have lower levels of lactose and can be consumed in small amounts by people with lactose intolerance.
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Different types of cheese and their carbohydrate content
Cheese is a healthy, nutrient-dense whole food with several clinically studied health benefits. It is a good source of protein and calcium and can be a part of a healthy, low-carb diet. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets.
- Cheddar: Cheddar is a widely popular semi-hard cheese from England, made from cow's milk. A 1-ounce serving of sliced or cubed cheddar contains around 0.59 grams of carbohydrates.
- Blue Cheese: Blue cheese is made from cow, goat, or sheep milk and cured with cultures from the mold Penicillium. It has a bold, tangy flavor and a distinctive odor. A 1-ounce serving of blue cheese has approximately 0.6 grams of carbohydrates.
- Mozzarella: Mozzarella is a soft white cheese with high moisture content, usually made from Italian buffalo or cow's milk. It is lower in sodium and calories than most other cheeses. A 1-ounce serving of mozzarella contains about 0.6 grams of carbohydrates.
- Gouda: Gouda is a creamy cheese that pairs well with crackers, vegetables, and fruits. It has a slightly sweet flavor. A 1-ounce serving of Gouda contains 0.6 grams of carbohydrates.
- Swiss Cheese: Swiss cheese is high in protein and low in sodium, making it a good option for people with high blood pressure. It contains just 0.4 grams of carbohydrates per 1-ounce serving.
- Feta: Feta is a soft, salty white cheese made from sheep or goat's milk. It is typically packaged in brine to preserve freshness, so it can be high in sodium. However, it is lower in calories than many other cheeses. A 1-ounce serving of feta contains virtually no carbohydrates.
- Goat Cheese: Goat cheese is mild in taste, low in sodium, and high in B vitamins. A 1-ounce serving of soft goat cheese contains zero carbs, making it an excellent choice for a low-carb or ketogenic diet.
- Cottage Cheese: Cottage cheese is a fresh, soft cheese often considered a healthy diet component. However, it may not be the best option for those looking to cut carbs. A 1-ounce serving contains 1.3 grams of carbohydrates, while a standard 1/2 cup serving (about 4 ounces) has 5.4 grams.
- Parmesan: Parmesan is a sharp, salty cheese often used as a topping. A 1-ounce serving of hard Parmesan offers 0.9 grams of carbohydrates, while 1 tablespoon of grated Parmesan has 0.7 grams.
- Canned Cheese: Canned cheese is highly processed and contains 1 gram of carbohydrates per tablespoon, or 7 grams per 100 grams. It is best to eliminate this type of cheese from your diet due to its low cheese content and high levels of reconstituted dairy proteins, artificial emulsifiers, and toxic seed oils.
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How to incorporate cheese into a low-carb diet
Cheese is a healthy, nutrient-dense whole food with numerous health benefits. It is a good source of protein and can be a healthy snack. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets.
If you are on a low-carb diet, you can still incorporate cheese into your meals. Here are some tips on how to do this:
- Choose the right type of cheese: Go for harder cheeses like cheddar, parmesan, or Swiss cheese, which tend to have lower carb counts. For example, a 1-ounce serving of hard parmesan cheese offers 0.9 grams of carbohydrates, while 1 tablespoon of grated parmesan contains 0.7 grams of carbs. Similarly, Swiss cheese contains just 0.4 grams of carbohydrates per 1-ounce serving. On the other hand, softer cheeses like cottage cheese, ricotta, and mozzarella have higher amounts of carbs and should be consumed in moderation.
- Practice portion control: Instead of strictly counting carbs, use the plate method. Fill half of your plate with non-starchy vegetables, and divide the remaining half into whole grains and lean protein. This will help you control your carb intake while still enjoying cheese.
- Get creative with recipes: Try low-carb recipes that incorporate cheese, such as a 3-cheese cauliflower crust pizza, creamy roasted cauliflower soup, or yogurt-marinated chicken. You can also use cheese as a tasty topping on salads, soups, eggs, or vegetables.
- Opt for aged cheeses: Aged cheeses have lower lactose content and, therefore, fewer carbs. They are often recommended for keto diets.
- Check the ingredients: Avoid processed or low-quality cheeses that may contain added sugars or preservatives, as these can increase the carbohydrate content. Look for high-quality, artisanal cheeses with no added ingredients.
- Include nutritional yeast: If you want to reduce your cheese intake, nutritional yeast is a great alternative. It has a cheesy flavor and is packed with vitamins and minerals. It can be used as a topping or seasoning to add a cheesy touch to your meals without the extra carbs.
Remember, it is always a good idea to consult with a healthcare professional or nutritionist before making significant dietary changes to ensure that your low-carb diet is safe and suitable for your individual needs.
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Nutritional value of cheese
Cheese is a nutrient-dense whole food with several clinically studied health benefits. It is a good source of protein and can be a healthy snack. Most natural cheeses contain less than one gram of carbohydrates per serving, making them suitable for low-carb diets. The carbohydrates present in cheese are lactose, a naturally occurring sugar in dairy products.
Some cheeses that are low in carbohydrates include mozzarella, with about 0.6 g of carbohydrates per 1-ounce serving; Swiss cheese, with 0.4 g of carbohydrates per 1-ounce serving; goat cheese, with zero carbs in a 1-ounce serving; feta cheese, with virtually no carbohydrates per 1-ounce serving; and blue cheese, with approximately 1 gram of carbohydrates per ounce. Aged cheeses tend to have lower lactose content and, therefore, fewer carbohydrates.
Cheese made from grass-fed dairy can be a great source of conjugated linoleic acid (CLA), a beneficial fatty acid. Studies have found that CLA has anti-cancer properties and can significantly inhibit cancer and tumors in the stomach, prostate, breast, and liver. The vitamin K2 found in soft cheeses may also contribute to its anticarcinogenic properties.
On the other hand, some cheeses are higher in carbohydrates. These include ricotta cheese, with 1.46 grams of carbohydrates per 1-ounce serving, and cottage cheese, with 1.3 grams of carbohydrates per 1-ounce serving or 6.8 grams per cup. While these cheeses are not as suitable for strict low-carb diets, they can still be enjoyed in moderation or as part of a balanced diet.
In summary, cheese is a nutritious food that can be a good source of protein, calcium, vitamins, and healthy fats. While most cheeses are low in carbohydrates, there are some varieties with higher carb content. When incorporating cheese into a low-carb or ketogenic diet, it is important to consider the type of cheese, portion sizes, and overall dietary goals.
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Frequently asked questions
Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets.
Some examples of low-carb cheeses include goat cheese, feta cheese, Swiss cheese, mozzarella cheese, and Parmesan cheese.
Cheese is a nutrient-dense whole food with various health benefits. It is a good source of protein and can be a healthy snack. Additionally, the low-carb content of cheese can help regulate blood sugar levels, making it suitable for people with diabetes.
While cheese can be a part of a low-carb diet, it is important to practice portion control and be mindful of the calorie content. Some cheeses, such as cottage cheese, ricotta cheese, and American cheese, have higher carb content and should be consumed in moderation.
Yes, studies suggest that cheese may have additional health benefits. For example, research has shown that higher cheese consumption is associated with a lower BMI, and cheese may also be linked to better cognition with age. Additionally, cheese made from grass-fed dairy may provide anticarcinogenic benefits due to its content of conjugated linoleic acid (CLA) and vitamin K2.
