Frederic Melton
Gouda cheese is a full-fat dairy product with a creamy texture and a distinct flavour. It is generally considered suitable for low-carb diets, including the ketogenic diet, due to its low carbohydrate content. A 100-gram portion of Gouda cheese contains approximately 2.22 grams of carbohydrates, well within the limits for a ketogenic diet. Its compatibility with low-carb diets is further enhanced by its nutritional composition, including high protein, calcium, and vitamin B-12 content. Additionally, Gouda cheese is a good source of calcium and protein but is also high in fat and sodium.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0.6-2.22g per ounce (28g) or 100g |
| Fats | 7.8-31g per ounce (28g) or 100g |
| Protein | 7-7.1g per ounce (28g); 27g per 100g |
| Calories | 101 per ounce (28g); 170 per ounce (28g) in some sources |
| Calcium | 700mg per 100g |
| Vitamins | D, K, B-12 |
| Sodium | High |
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What You'll Learn
Gouda cheese is keto-friendly
Gouda cheese is a keto-friendly food due to its low carbohydrate content. A 100-gram portion of gouda cheese contains 2.22 grams of carbohydrates, which is well within the low-carb limits generally set for those following a ketogenic diet. The ketogenic diet emphasizes a low-carb, high-fat nutritional intake, and gouda cheese fits perfectly into this framework.
Gouda cheese is a full-fat dairy product, which helps keep you satiated, preventing further eating and aiding weight management. It is also a good source of calcium, protein, vitamin D, and amino acids. These amino acids are the simplest form of protein and are responsible for the structure and function of tissues and organs. Calcium in gouda cheese helps develop, maintain, and strengthen bones and teeth. It also promotes muscular contractions, blood clotting prevention, and blood pressure regulation.
Gouda cheese has a distinct flavor and creamy texture, making it a versatile cheese. It can be melted on top of sandwiches, burgers, or macaroni and cheese, or served with fresh apple slices.
While gouda cheese is keto-friendly, it is important to note that it has high sodium content and is high in saturated fat, which may not always be healthy. Therefore, it is essential to consume gouda cheese in moderation as part of a well-rounded keto diet.
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It's low in lactose
Gouda cheese is a low-carb food, making it suitable for keto diets. It is also a good source of calcium, protein, and vitamins D and K.
Most of the carbohydrates in gouda cheese come from lactose, a natural sugar in cow's milk. However, because gouda has minimal carbohydrates, it contains very little lactose. This means that it may be easier for lactose-intolerant individuals to digest gouda cheese.
Lactose is a sugar that is naturally present in dairy products, and it can be difficult for some people to digest. Lactose intolerance is a common condition where the body is unable to digest lactose properly, which can lead to digestive issues such as bloating, gas, and diarrhoea. However, not all lactose-intolerant individuals need to avoid dairy products entirely.
Gouda cheese, with its low lactose content, can be a good option for those with lactose intolerance who want to include dairy in their diet. It provides the nutritional benefits of dairy, including bone-building calcium, without the same digestive consequences as other dairy products.
In addition to its low lactose content, gouda cheese also has a distinct flavour and creamy texture, making it a versatile ingredient in various dishes.
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It's a good source of calcium
Gouda cheese is a good source of calcium, which is essential for strong bones and teeth. Calcium helps to develop, maintain and strengthen bones, as well as promoting muscular contractions, blood clot prevention, and blood pressure regulation. It may also help to support cellular communication and nerve transmission, and prevent cardiovascular diseases and cancer.
Calcium is a vital mineral for the human body, and it is well-known that calcium-rich foods are important for bone health. Calcium helps to build and maintain strong bones, and a diet rich in calcium can help to prevent osteoporosis and other bone-related issues.
Gouda cheese is a good source of calcium, with around 700mg of calcium per 100g of cheese. This means that including a moderate amount of gouda in your diet can help you to meet your calcium requirements.
In addition to being a good source of calcium, gouda cheese also contains other beneficial nutrients, including protein, vitamin D, phosphorus, and zinc. It is also a source of high-quality protein and amino acids, which are responsible for the structure and function of tissues and organs.
Gouda cheese is a full-fat dairy product, and while it contains saturated fats, studies have shown that consuming dairy fat may be associated with a lower risk of cardiovascular disease. Therefore, despite its high-fat content, gouda cheese can be considered a heart-healthy food when consumed in moderation, due to its beneficial nutrient profile.
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It's high in saturated fat
Gouda cheese is a full-fat dairy product that contains saturated fats, which are not considered very healthy. The cheese has 27.4 grams of total fat per 100 grams, and most of this fat is saturated fat (17.6 grams). This saturated fat comes from whole cow's milk.
However, according to studies, gouda cheese has several beneficial nutrients that positively impact health. For example, calcium in gouda cheese helps develop, maintain, and strengthen bones. Calcium also helps lower the risk of cancer, cardiovascular diseases, and blood pressure. Gouda cheese also contains vitamin K, which helps prevent blood clots.
Gouda cheese is a good source of protein, which is crucial for weight loss because protein digests slowly, making you feel full for longer. It also contains vitamin D, which, along with calcium and protein, positively affects heart health. A 2021 study showed a positive relationship between consuming dairy fat and a lower risk of cardiovascular disease.
Gouda cheese is suitable for low-carb diets, including the keto diet, which is a low-carb, high-fat diet. The keto diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, where the body uses fat instead of carbohydrates as its main fuel source. Gouda cheese has a low-carbohydrate content, with only 2.22 grams of net carbs per 100 grams.
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It's a good melting cheese
Gouda cheese is a low-carb, high-fat cheese that is suitable for keto diets. It is made from cow's milk and has a creamy texture and a slightly sweet taste. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it is a good melting cheese that can be used in various dishes.
Gouda has a low melting point, making it perfect for melting atop sandwiches, burgers, and casseroles. Its creamy texture and mild flavour also make it a good choice for macaroni and cheese. When used in cooking, it adds a distinct flavour and creaminess to the dish. Its high-fat content, moderate protein, and low carb content make it a good fit for keto diets, which aim to promote ketosis by limiting carbohydrate intake to less than 50 grams per day.
Gouda cheese is also a good source of calcium, vitamin D, and protein, which offer several health benefits. Calcium helps develop, maintain, and strengthen bones, while vitamin D and protein support heart health. Gouda also contains amino acids, which are the simplest form of protein and are responsible for the structure and function of tissues and organs.
In addition, gouda cheese has antioxidant properties and is generally suitable for low-carb diets. It is a full-fat dairy product that can help with weight management by keeping you satiated and preventing further eating. However, it is important to consume gouda cheese in moderation due to its high-calorie content.
Overall, gouda cheese is a versatile and tasty cheese that is perfect for melting and can be enjoyed in various dishes while also providing several health benefits.
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Frequently asked questions
Yes, gouda cheese is considered a low-carb food. It contains 2.22g of net carbs per 100g, which fits within the low-carb limits of ketogenic diets.
Yes, gouda cheese is keto-friendly. It has a low carb content and a high fat content, making it suitable for the keto diet's emphasis on low-carb, high-fat nutritional intake.
The keto diet generally limits carbohydrate intake to less than 50 grams per day. Gouda cheese has 2.22g of net carbs per 100g, so you can include it in a keto diet as long as you carefully plan and track your carb intake.
Other low-carb cheeses that are suitable for the keto diet include cheddar, goat cheese, and blue cheese.
