Bushra Griffith
The keto diet is a high-fat, moderate-protein, and low-carb diet. Cheese is a great addition to a keto diet, as it is dense in nutrients like fat and protein and low in water content. However, it is still high in saturated fat and calories, so it should not be the central part of a keto diet. Edam cheese is a keto favourite, with a sweet, nutty flavour and only 1.4g of carbs per 100g. It is also a great source of protein and calcium.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0 g per ounce (28.35 g) |
| Calories | 100-101 per ounce |
| Fat | 8 g per ounce |
| Protein | 7-8 g per ounce |
| Price | $3 per 7 oz wheel |
| Flavor | Sweet, nutty, mild |
| Texture | Semi-hard, creamy |
| Brand | ALDI's Specially Selected |
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What You'll Learn
Edam cheese nutritional value
Edam cheese is a keto-friendly option, as it is low in carbohydrates and sugar relative to its protein and fat content. This means it can help maintain healthy blood sugar levels.
A 1-ounce (28-gram) serving of Edam cheese contains 101 calories, derived from 28% protein, 2% carbohydrates, 70% fat, and 0% alcohol. It provides 7 grams of protein and 8 grams of fat, with 0 grams of carbohydrates and sugar.
Edam cheese is also a good source of certain vitamins and minerals. It provides 210 mg of calcium, contributing to 16% of the daily value. Additionally, it offers small amounts of iron, potassium, vitamins A, C, E, K, and B vitamins, phosphorus, magnesium, zinc, selenium, and copper.
The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. While cheese is generally considered keto-friendly, some people may need to monitor their dairy intake if they experience gastrointestinal side effects, water retention, or weight loss plateaus while in ketosis.
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Keto-friendly cheese characteristics
The keto diet is a low-carb, high-fat, and moderate-protein diet that promotes weight loss by changing the body's biochemistry. Cheese is a keto-friendly food due to its high-fat, moderate-protein, and low-carb content. However, not all cheeses are created equal, and some may be better suited to the keto diet than others.
When choosing a cheese for the keto diet, it is important to consider the fat, protein, and carbohydrate content. Cheeses that are high in fat and moderate in protein with minimal carbohydrates are ideal. Additionally, the level of processing and the type of milk used can also affect the suitability of cheese for the keto diet. High-quality, grass-fed, and full-fat cheeses are generally recommended.
Hard cheeses, such as cheddar, Parmesan, and Gouda, tend to be lower in carbohydrates compared to softer cheeses. For example, a 1-ounce serving of mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates. Similarly, a 1-ounce serving of goat cheese offers 8 grams of fat, 6 grams of protein, and minimal carbohydrates. Blue cheese is also a good option, with a 21-gram slice containing 6 grams of fat, 4.5 grams of protein, and 0.5 grams of carbohydrates.
Some cheeses, such as cottage cheese and ricotta, are less keto-friendly due to their higher carbohydrate content. While they can be consumed in moderation, the portion sizes should be limited. Full-fat ricotta, for example, contains 14 grams of fat, 9 grams of carbohydrates, and 10 grams of protein per 1/2 cup serving.
It is worth noting that individual tolerance to dairy may vary, and some people may experience gastrointestinal side effects or water retention when consuming cheese on the keto diet. Therefore, it is important to monitor how your body responds and consult with a healthcare professional if necessary.
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ALDI's Specially Selected Edam Cheese
For those on the keto diet, cheese is a food that is not off-limits. In fact, cheese is often considered the perfect keto food as it is high-fat, moderate-protein, and low-carb. However, not all cheeses are created equal, and some are more keto-friendly than others. One cheese that is keto-friendly is Edam cheese, specifically ALDI's Specially Selected Edam Cheese.
When compared to other cheeses, ALDI's Edam Cheese has a similar nutritional profile to sharp cheddar, which contains 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein per 3/4-oz slice. It also has fewer carbohydrates than ricotta, which contains 9 grams of carbs per 1/2-cup serving, and cottage cheese, which is also not as keto-friendly. Goat cheese, which contains zero carbs and is an excellent choice for keto, has a similar carb content to ALDI's Edam Cheese.
Overall, ALDI's Specially Selected Edam Cheese is a great option for those on the keto diet. It is affordable, tasty, and has a good nutritional profile for those looking to limit their carbohydrate intake while increasing their protein and calcium intake.
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Goat cheese as a keto option
The ketogenic diet is a high-fat, moderate-protein, and low-carb diet that aims to change the body's biochemistry to induce weight loss. While on a keto diet, cheese lovers will be glad to know that some varieties are keto-friendly. However, it is important to remember that not all cheeses are created equal, and some are more keto-friendly than others.
Goat cheese is an excellent choice for those following a keto diet. It contains zero carbs, making it a perfect option to fit your macros. In addition, goat cheese typically contains less lactose and different proteins than cow's milk, making it easier to digest. Goat cheese is also minimally processed, which aligns with keto nutrition experts' recommendations to pay attention to food quality.
When incorporating goat cheese into your keto diet, consider adding it to a salad or omelette. You can also try whipping goat cheese to spread it easily on keto-friendly crackers or chips. If you're looking for a crunchy snack, pair it with radish or green apple slices. For a sweeter option, add a craisin or a bit of sugar-free jam.
While cheese can be a great addition to a keto diet, it's important to remember that individual results may vary. Some people may find that they lose weight faster and feel better when they reduce or eliminate dairy from their keto diet. If you're experiencing gastrointestinal side effects, water retention, or weight loss plateaus, it may be helpful to discuss the role of dairy in your diet with a healthcare professional.
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Dairy's role in keto
Dairy can be a great addition to a keto diet, but it's important to choose the right types and watch your intake. Dairy products are typically high in fat and protein, which are essential for keto, but they can also contain significant amounts of carbohydrates, which can hinder ketosis.
Cheese is a popular choice for keto dieters as it is usually high in fat, moderate in protein, and low in carbs. Some cheeses, like Edam, have zero carbs per ounce, making them excellent keto-friendly options. Other keto-friendly cheeses include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, Parmesan, and ricotta, although ricotta should be consumed in moderation due to its higher carb content.
When selecting dairy for a keto diet, it's important to avoid products with added sugars, such as flavoured yogurt, flavoured milk, and ice cream. Milk can also be problematic due to its lactose content, which can impact ketosis. Whole milk, for example, contains about 12 grams of lactose per cup. However, some people may tolerate lactose better in fermented dairy products like yogurt or sour cream, which can be suitable for keto in small amounts.
Butter and ghee are also excellent keto-friendly dairy options, as they are high in fat and have zero carbs. Organic, grass-fed butter is especially recommended for its higher omega-3 fatty acid content. Additionally, plain Greek yogurt is a good choice, as it is lower in carbs than other types of yogurt.
While dairy can be a valuable part of a keto diet, it's important to remember that individual tolerance may vary. Some people may experience gastrointestinal issues or water retention when consuming dairy, which can hinder weight loss. Therefore, it's essential to monitor how your body responds and adjust your dairy intake accordingly.
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Frequently asked questions
Yes, Edam cheese is keto-friendly. One ounce of Edam cheese has 8g of fat, 7g of protein, and 0.4g of net carbs.
A keto diet is a high-fat (70-80% of your diet), moderate-protein (20% of your diet), and low-carb (5% of your diet) diet.
Yes, other keto-friendly cheeses include goat cheese, blue cheese, gouda, and provolone.
Good sources of fat on a keto diet include fatty fish, nuts, seeds, and vegetable oils.
Some people find that they lose weight quicker and feel better when they remove dairy from their keto diet. It is also important to watch your calorie intake when consuming cheese on a keto diet, as it is calorie-dense.
