Patrick Oconnell
Cheese is generally allowed on low-carb diets, such as the ketogenic diet, as it is high in fat and protein and low in carbohydrates. However, not all cheeses are created equal, and some are better choices than others. For example, goat cheese is a great option for a low-carb diet as it contains zero carbs and less lactose than cow's milk, making it easier to digest. On the other hand, cheeses like cottage cheese and ricotta are less keto-friendly due to their higher carb content. When choosing cheese for a low-carb diet, it is important to consider the fat and sodium content as well, as cheese can be high in these nutrients.
| Characteristics | Values |
|---|---|
| Cheese allowed on low-carb diet? | Yes, but some types are better than others. |
| Recommended cheeses | Goat cheese, cream cheese, Greek yoghurt, cheddar, parmesan, blue cheese |
| High-carb cheeses to avoid | Gjetost, ricotta, cottage cheese |
| Other considerations | Cheese is high in sodium and saturated fat, so consume in moderation. |
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What You'll Learn
Goat's cheese is a good option for a low-carb diet
The keto diet is a low-carb, high-fat, and moderate-protein diet. It is designed to change the body's biochemistry and induce weight loss. While on the keto diet, one must be mindful of the total carb intake and choose foods that are high in fat to compensate for the calories lost due to carb restriction.
Cheese is a popular food choice on the keto diet because it is high in fat, moderate in protein, and low in carbohydrates. However, not all cheeses are created equal, and some varieties are better suited for the keto diet than others.
Goat cheese, also known as chevre, is an excellent option for those following a keto diet. It contains zero carbs, making it ideal for meeting macro goals. In addition, goat cheese is a good source of calories, fat, and protein. For example, 1 ounce (28 grams) of goat cheese provides 9 grams of fat, 7 grams of protein, and minimal to zero carbs.
Goat cheese also has other benefits that make it a good choice for those on a low-carb diet. Firstly, it is made from goat's milk, which contains less lactose and different proteins compared to cow's milk, making it easier to digest, even for those with lactose intolerance. Secondly, goat cheese has a strong, tangy flavor, adding a lot of complexity and taste to dishes without requiring a large quantity. This makes it a cost-effective way of adding flavor to meals.
Overall, goat cheese is a nutritious and tasty option for those on a low-carb or keto diet, offering a good balance of fat, protein, and minimal to zero carbohydrates. Its ease of digestion and strong flavor make it a versatile and beneficial addition to appetizers, salads, casseroles, and omelets.
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Cheddar is a versatile, low-carb cheese
The keto diet is a high-fat, moderate-protein, and low-carb eating plan. While cheese is not entirely off the menu, some varieties are more keto-friendly than others. Cheddar cheese is one such variety that fits well within the keto diet.
Cheddar cheese is a good source of calcium and vitamin B12. Its tangy, savoury flavour adds a lot of complexity to dishes, making it a popular choice for those on a low-carb diet. While cheddar is a great option, full-fat varieties are preferred over low-fat or non-fat ones as they better fit the keto diet's focus on high-fat foods.
When it comes to weight loss, some research suggests that cheese may be beneficial. In a study on over 2,500 men, higher cheese consumption was associated with a lower BMI after five years. However, it's important to remember that cheese isn't unlimited on a keto diet due to its calorie and carb content, and it's also high in saturated fat, which is less heart-healthy.
In conclusion, cheddar is a versatile, low-carb cheese that can add flavour and variety to meals for those on a keto or low-carb diet. However, it should be consumed in moderation as part of a balanced diet, along with other keto-friendly cheese options like goat cheese, blue cheese, and Gouda.
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Blue cheese is a good low-carb snack
Blue cheese is a great low-carb snack option. It is made using cultures of a specific type of mould to develop a deep flavour and creamy texture. A 28-gram serving of blue cheese contains 8 grams of fat, 6 grams of protein, and 1 gram of carbohydrates. This makes it a perfect keto-friendly snack, as it is high in fat and low in carbohydrates.
Blue cheese is a versatile ingredient that can be enjoyed in a variety of ways. It can be added fresh to salads, blended into a dip, or made into a sauce to accompany vegetable noodles or steaks. Its strong flavour means that a little goes a long way, so you can enjoy the taste and health benefits of blue cheese without consuming a large quantity.
Blue cheese is also a good source of protein, which is beneficial for preserving muscle mass during a low-carb diet. It is a keto favourite, thanks to its nutritional profile. Per the U.S. Department of Agriculture (USDA), 1 ounce (28 grams) contains 84 calories, 8 grams of fat, 1 gram of carbohydrates, and 2 grams of protein. This makes it a great addition to a keto meal or snack, providing the high fat content that is essential to this diet.
It is important to note that while blue cheese is a good low-carb snack option, it should be consumed in moderation as part of a balanced diet. Additionally, not all cheeses are created equal when it comes to keto diets, so it is important to consider the nutritional profile of different cheeses and choose those that align with the keto diet's high-fat, low-carb principles.
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High-carb cheeses to avoid include Gjetost and ricotta
Cheese is allowed on a low-carb diet, but some cheeses are better than others. While most cheeses are relatively low in carbohydrates, some are extremely low. For example, goat cheese contains zero carbs, making it an excellent choice for a keto diet.
However, some cheeses are high in carbohydrates and should be avoided or limited on a low-carb diet. High-carb cheeses to avoid include Gjetost and ricotta. Gjetost, a sweet Norwegian cheese with a fudge-like texture, contains 12 grams of carbohydrates per ounce, making it difficult to fit into a low-carb diet. Ricotta is also high in carbs, with a 1/2-cup serving containing 9 grams of carbohydrates. While small quantities of full-fat ricotta may be acceptable on a keto diet, it is important to watch your portions. Similarly, cottage cheese, like ricotta, is not as keto-friendly due to its relatively high carbohydrate content.
When following a low-carb diet, it is best to choose full-fat versions of cheese that have not been highly processed, as they generally have a lower ratio of carbohydrates to fat and protein.
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Cottage cheese is high in protein but also contains carbs
Cheese is allowed and even encouraged on a low-carb diet, such as the ketogenic diet or keto diet. Keto is a high-fat, moderate-protein, and low-carb diet that uses natural body chemistry changes to induce weight loss. While cheese is basically the perfect keto food, not all cheeses are created equal.
Cottage cheese is a versatile, soft, white, and creamy cheese that is often recommended as part of a healthy diet. It is made from the curds of various levels of pasteurized cow's milk, including nonfat, reduced-fat, or regular milk. It is also offered in different curd sizes, including small, medium, or large, and is available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties.
Cottage cheese is known for its high protein content, with protein accounting for over 70% of its calories. It contains casein protein, which is considered a "complete protein" as it has all the amino acids the body needs. The protein in cottage cheese can help make your bones more dense and can also aid muscle recovery.
However, cottage cheese also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. The carb content of cottage cheese is around 3%, consisting of lactose, a milk sugar that some people have difficulty digesting. A 3.5-ounce serving of 2% cottage cheese provides 84 calories, 11 grams of protein, and 2.3 grams of fat. A ½-cup serving contains 88 calories, 2.4 grams of fat, 4.5 grams of carbs, and 11.6 grams of protein. While cottage cheese is not as keto-friendly as other cheeses, it can still be eaten in moderation on keto.
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Frequently asked questions
No, cheese is not bad for a low-carb diet. In fact, it is allowed and even encouraged on the keto diet, a popular low-carb eating plan. Cheese is high in fat and protein, which makes it very satiating and helps contribute flavour and texture to many dishes.
Goat cheese is one of the lowest-carb cheeses, containing 0 carbs per ounce. It is also lower in fat and sodium compared to other cheeses. Other cheeses that are low in carbs include cream cheese, parmesan cheese, blue cheese, and cheddar cheese.
Yes, some cheeses are higher in carbs than others. Gjetost, a sweet Norwegian cheese, contains 12 grams of carbs per ounce. Ricotta, cottage cheese, Camembert, and whole milk mozzarella are also relatively high in carbs.
While cheese is a great option for a low-carb diet, it is important to remember that it can be high in sodium and saturated fat. Therefore, it is recommended to choose cheeses that are naturally lower in fat and sodium, and to consume cheese in moderation as part of a balanced diet.
