Randy Chandler
The ketogenic diet, or keto for short, is a high-fat, moderate-protein, and low-carb diet. Keto followers often include cheese in their diet to help meet their macronutrient goals. While not all cheeses are created equal, many varieties fit within a keto diet nutritionally and can add flavour to meals. For example, blue cheese, goat cheese, parmesan cheese, and cream cheese are all low-carb options. However, it's important to note that cheese is not unlimited on a keto diet, as it still contains calories, carbs, and saturated fat.
| Characteristics | Values |
|---|---|
| Is cheese a low-carb food? | Yes, most cheeses are low in carbs and high in fat, making them a great fit for the keto diet. |
| Types of cheese that are low-carb | Blue cheese, goat cheese, cream cheese, Swiss cheese, feta cheese, parmesan cheese, cheddar cheese, mozzarella cheese, and gorgonzola cheese. |
| Number of carbs in low-carb cheeses | Blue cheese: 0.5-0.7 g of carbs per 1-ounce serving; Feta cheese: virtually no carbohydrates per 1-ounce serving; Parmesan cheese: 0.9 g of carbohydrates per 1-ounce serving; Swiss cheese: 0.4 g of carbohydrates per 1-ounce serving; Mozzarella cheese: 0.6 g of carbohydrates per 1-ounce serving; Cheddar cheese: 1 gram of carbs per 1-ounce serving; Gorgonzola cheese: zero grams of carbohydrates per 1 ounce serving |
| Other low-carb foods | Fish, shellfish, meat, eggs, non-starchy vegetables, nuts, and seeds |
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What You'll Learn
Types of cheese that are low-carb
Cheese is a great food to incorporate into a keto diet, as it is high in fat, moderate in protein, and low in carbohydrates. However, not all cheeses are created equal when it comes to their nutritional content, so it is important to choose the right types of cheese to stay within your desired carb intake.
Hard cheeses like Cheddar and Parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs. For example, 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, making it a good fit for a keto diet. Similarly, a 1-ounce serving of Gorgonzola, a type of blue cheese, has approximately 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates. Other blue cheeses also tend to be keto-friendly, with a typical nutritional profile of 8 grams of fat, 6 grams of protein, and 1 gram of carbohydrates per 1-ounce serving.
Goat cheese, also known as chevre, is another excellent option for those on a keto diet. It is lower in lactose than many other kinds of cheese made from cow's milk, making it a good choice for people with lactose intolerance. A 1-ounce (28-gram) serving of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal carbs. Goat gouda is also a good option, as it is a specialty superfood made from goat's milk, providing the added benefit of high levels of medium-chain fatty acids.
Cream cheese is also a keto-friendly option, especially when it comes from a creamery rather than an industrial operation. When choosing cheese for a keto diet, it is important to check the nutrition labels and ingredient lists to ensure there are no added sugars, preservatives, or hidden carbs. Dehydrated cheese bites and crisps are also a convenient and tasty option for those on the go, but they tend to be more processed and contain higher amounts of sodium.
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Keto diet and cheese
The keto diet is a high-fat, moderate-protein, and low-carb diet. The goal of the keto diet is to change the body's biochemistry, using natural body chemistry changes to induce weight loss. This process is called ketosis, where the body uses fat instead of carbohydrates as its main fuel source.
Cheese is allowed and even encouraged on the keto diet. This is because it is high in fat and protein and low in carbohydrates, making it the perfect keto food. However, not all cheeses are created equal, and some are better choices than others. Harder cheeses like Cheddar, Swiss, and Parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs. Blue cheese is another keto favourite, with a nutritional profile of 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving. Goat cheese is also a good option, as it contains zero carbs and is easier to digest due to its lower lactose content.
Some cheeses to avoid on the keto diet include cottage cheese, low-fat varieties, and processed cheeses. While cottage cheese is generally considered healthy, its nutrient profile doesn't work well with the keto diet as it contains more carbs. Low-fat cheeses should also be avoided as they have a lower fat content, which is not ideal for the keto diet, which prioritises high-fat foods.
It is important to note that while cheese can be a great addition to a keto diet, it should be consumed in moderation as it still contains calories, carbs, and saturated fat.
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Health benefits of low-carb diets
Low-carb diets have been promoted for over half a century, with the primary focus being weight loss. However, the popularity of low-carb diets rose significantly after decades of focus from public health professionals on low-fat diets and a parallel rise in national obesity rates.
Low-carb diets are very effective at reducing harmful abdominal fat. This leads to a drastic reduction in the risk of heart disease and type 2 diabetes. They also help to improve cholesterol, blood pressure, and blood sugar. In addition, low-carb diets are beneficial in treating epilepsy in children and are being studied for their effects on other brain conditions.
Low-carb diets also automatically reduce your appetite and calorie intake. Studies indicate that when people cut carbs and eat more protein and fat, they end up eating fewer calories. This makes it one of the simplest and most effective ways to lose weight.
The ketogenic diet is a very low-carb diet with numerous health benefits. It is a high-fat, moderate-protein, and low-carb diet. The goal of the keto diet is to change your body's biochemistry and induce weight loss. It encourages the consumption of foods such as meats, fish, healthy fats like olive oil and avocados, non-starchy vegetables, nuts and seeds, and some dairy products. Cheese is a great fit for the keto diet as it is high in fat and protein and low in carbs.
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Other low-carb foods
Cheese is a great food option for those on a low-carb diet, as it is naturally low in carbohydrates and high in fat. However, it is important to remember that not all cheeses are created equal when it comes to their carb content. While most varieties are suitable for low-carb diets, some are better than others due to variations in fat content and processing.
Eggs
Eggs are a staple in keto diets. They are a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. It is important to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health.
Fish and Shellfish
Fish is a keto-friendly option as it is almost carb-free. Salmon and other fatty fish are good choices. Shellfish is also keto-friendly, but it is important to carefully track carb intake as the carb count varies by type.
Meat
Meat is another food group that is encouraged on the keto diet. Grass-fed meat is preferable as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Healthy Fats
Healthy fats like olive oil and avocados are recommended on the keto diet. These provide a good source of energy and help to increase feelings of fullness.
Non-Starchy Vegetables
Non-starchy vegetables like leafy greens and cruciferous veggies are encouraged on the keto diet. They provide essential nutrients and fibre while being low in carbohydrates.
In summary, while cheese is a great option for a low-carb diet, it is important to vary your food choices and include a range of other low-carb foods to ensure a balanced and nutritious diet.
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High-carb foods to avoid
Cheese is a low-carb food, and it is a popular choice for those following the ketogenic diet, which is a high-fat, moderate-protein, and low-carb diet. While cheese is generally considered low-carb, some varieties are better than others, and it should still be consumed in moderation as it contains calories and carbs, as well as saturated fat.
When it comes to high-carb foods to avoid, here are some options:
Bread, Grains, and Pasta
Cutting out bread, grains, and pasta can be challenging as they are staple foods for many people. However, they are typically high in carbs, and it is recommended to limit portion sizes or opt for gluten-free alternatives, although these may not always be low in carbs either.
Starchy Vegetables
Vegetables are generally a good choice for low-carb diets due to their high fibre content. However, starchy vegetables like corn, potatoes, yams, and beets are high in starch and should be avoided or limited.
Sugar and Sweet Treats
Refined white sugar and added sugars are common in many treats, such as pastries, cakes, cookies, candy, and chocolate. These should be limited or avoided as they are high in empty calories and can cause spikes in blood sugar levels. This includes breakfast cereals, which often contain added sugars, as well as fruit juice, sports drinks, and soda.
Beer
Beer is known to be fairly high in carbs, with an average can containing 13 grams of carbohydrates. It also lacks important nutrients found in other high-carb foods. If you are looking for lower-carb alcoholic beverages, dry wines are a better option.
Flavoured Yogurt
While plain yogurt can be a healthy choice, flavoured varieties often contain added sugars and can have as many carbs as desserts. It is best to opt for unsweetened, plain yogurt and add your own low-carb toppings.
It is important to note that a low-carb diet may vary depending on individual health goals and recommendations from medical professionals.
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Frequently asked questions
Yes, cheese is a low-carb food.
The ketogenic or keto diet is a high-fat, moderate-protein, and low-carb diet. The goal of this diet is to reach ketosis, a metabolic state where the body uses fat instead of carbohydrates for fuel.
Low-carb cheeses include blue cheese, goat cheese, Swiss cheese, cream cheese, feta cheese, and parmesan cheese.
Cheese can be included in a keto diet, but it is not unlimited. It is important to consider the total calorie intake and the ratio of fat to protein when choosing cheeses for a keto diet.
While cheese is a good source of protein and can add flavour and texture to meals, it is also high in saturated fat. The U.S. Dietary Guidelines suggest that full-fat cheese can raise LDL cholesterol levels, which may lead to heart disease. However, some studies have disputed this claim.
