Frederic Melton
Parmesan cheese is a staple in many kitchens, adding a salty, nutty flavour to pasta dishes, salads and more. But is it low carb? This question is especially important for those following a keto diet, which is based on depriving the body of carbohydrates and encouraging the consumption of fats. While cheese is allowed and even encouraged on the keto diet, some cheeses are better than others. So, where does parmesan fit into this?
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 1 gram of carbs per tablespoon |
| Fat | 1.4 grams per tablespoon |
| Protein | 1.4 grams per tablespoon |
| Calories | 21 per tablespoon |
| Keto-friendly | Yes |
| Cheese type | Harder cheeses |
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What You'll Learn
Parmesan is keto-friendly
Parmesan is a keto-friendly cheese, meaning it can be consumed as part of a ketogenic diet. Keto diets are high-fat, moderate-protein, and low-carb eating plans that aim to change the body's biochemistry and induce weight loss.
The keto diet is based on the deprivation of carbs, limited to less than 20 to 50 grams daily. This can be challenging, as even a single banana contains about 27 grams of carbs. The diet focuses on fat intake, with up to 90% of expected daily calories coming from fat. This forces the body to use different forms of energy, specifically ketone bodies produced by the liver from stored fat.
Cheese is a staple in the ketogenic diet, as it is high in fat and protein and can add flavour, variety, and texture to meals. However, not all cheeses are created equal, and some are more keto-friendly than others. Parmesan cheese, in particular, is a favourite among keto dieters due to its salty and nutty flavour. It has a low-carb content, with one tablespoon of grated Parmigiano-Reggiano containing less than a gram of carbs.
When choosing keto-friendly cheeses, it is best to opt for aged, unheated varieties, as they contain less lactose, a type of sugar. Pre-shredded cheese may have added starch, so it is recommended to buy a block and shred it yourself. Harder cheeses like Cheddar and Parmesan tend to have lower carb counts, while softer cheeses like ricotta have higher amounts.
In addition to Parmesan, other keto-friendly cheeses include goat cheese, cream cheese, blue cheese, and Gouda. These cheeses can be enjoyed in moderation as part of a well-rounded keto diet, providing flavour and nutritional benefits.
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Carb content in Parmesan
Parmesan cheese is a great option for those looking to reduce their carbohydrate intake. The keto diet, for example, is a high-fat, moderate-protein, and low-carb diet, and parmesan is often considered a keto-friendly cheese.
The carbohydrate content of parmesan cheese can vary slightly depending on the amount and type. For example, a tablespoon of grated parmesan cheese typically contains around 0.7 to 0.9 grams of carbohydrates. On the other hand, a cup of grated parmesan cheese contains approximately 4.1 grams of total carbs.
When selecting cheeses for a low-carb diet, it is worth considering aged and unheated varieties, as they generally contain less lactose, a type of sugar. Additionally, pre-shredded cheese may have added starch, so it is advisable to purchase a block and shred it yourself.
Other keto-friendly cheeses that are low in carbs include goat cheese, cream cheese, blue cheese, gouda, and cheddar cheese. These cheeses can add flavour and variety to meals while adhering to dietary restrictions.
It is important to note that while cheese can be a part of a keto diet, the specific recommendations may vary based on individual needs and overall health goals. Consulting with a healthcare professional or nutritionist can help determine the best approach for a balanced and nutritious diet.
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Other keto-friendly cheeses
Parmesan cheese is a great option for those on a keto diet. Nutty, salty, and keto-friendly, a tablespoon of grated parmesan contains only 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and 21 calories.
While parmesan is a great option, there are plenty of other keto-friendly cheeses to choose from. Here are some other cheeses that are low in carbs and suitable for a keto diet:
Cream Cheese
Cream cheese is a very popular choice for those on the keto diet. It is a great source of healthy fats, with 8 grams of fat and only 1 gram of carbs and 2 grams of protein per 1-ounce serving. Cream cheese is also a good source of probiotics, which can aid digestion. It is a very versatile cheese and can be used as a dip or even cake frosting!
Goat Cheese
Goat cheese is another excellent choice for keto dieters. It contains no carbs and is a good source of healthy fats and protein, with 8 grams of fat and 6 grams of protein per 1-ounce serving. Goat cheese also contains less lactose than cow's milk, making it easier to digest. Its tangy flavor makes it a great addition to salads, omelets, or simply enjoyed on its own.
Gouda
Gouda is a semi-firm, smoky, and rich cheese that is a great keto-friendly option. It has a unique, sweet flavor and melts easily, making it perfect for fondues, mac and cheese, and toppings. Gouda is also a good source of fat, with 8 grams of fat per 1-ounce serving, and it contains only 1 gram of carbs and 7 grams of protein.
Blue Cheese
Blue cheese is a strong, complex, and smelly cheese that can add a lot of flavor to a keto diet. It is a good source of fat, with 8 grams of fat per 1-ounce serving, and it has a low carb count of only 0.7 grams. Blue cheese also contains 6 grams of protein.
Cheddar Cheese
Cheddar cheese is a popular and versatile option for keto dieters. It has a sharp flavor and can be used in a variety of dishes, such as omelets, salads, and snacks. Cheddar is also a good source of healthy fats, with 9 grams of fat per 1-ounce serving, and it has only 1 gram of carbs and 7 grams of protein.
Swiss Cheese
Swiss cheese, particularly the Gruyère variety, is another keto-friendly option. With over 450 varieties, Swiss cheese offers a range of flavors and textures to enjoy. It is also a good source of nutrients, including fats and proteins.
While cheese is a great option for keto dieters, it is important to remember that not all cheeses are created equal. Some cheeses, such as cottage cheese, are less keto-friendly due to their higher carb content. It is also important to consume cheese in moderation and to be mindful of the other foods you are pairing with your cheese, as crackers, chips, and bread are typically not keto-friendly.
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High-fat, low-carb diets
A low-carb, high-fat (LCHF) diet involves reducing the number of carbohydrates consumed and replacing them with healthy fats. This diet can be personalised to meet individual needs and may help with weight loss and managing health conditions such as type 2 diabetes, heart disease, acne, PCOS, and Alzheimer's disease. The ketogenic (keto) diet and the Atkins diet are types of LCHF diets.
On the keto diet, the body enters a state of ketosis, where it uses ketones from fat for energy instead of glucose from carbohydrates. This typically induces weight loss and may have other health benefits. The keto diet focuses on fat intake, with 70-90% of daily calories coming from fat. High amounts of saturated fat are encouraged, including butter, lard, coconut, palm, and cocoa butter. The diet also includes unsaturated fats like almonds, walnuts, avocado, seeds, tofu, and olive oil.
Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and can be low in carbs. However, some cheeses are more keto-friendly than others. Parmesan cheese, for example, is a good option for the keto diet as it is low in carbs, with only 0.7 grams of carbs per tablespoon of grated cheese. Other keto-friendly cheeses include goat cheese, which contains no carbs, and Swiss cheese, which has little to no carbs. Aged, unheated cheeses are generally best for keto as they contain less lactose, a type of sugar.
While LCHF diets can be effective for weight loss and have potential health benefits, they may also have side effects. Some people may experience fatigue when they first cut down on carbohydrates. There is also limited research on the long-term side effects of LCHF diets, but potential risks may include an increased risk of heart disease and chronic diseases. Children and teenagers should not attempt a low-carb diet, as it could lead to nutritional deficiencies and impaired growth. It is important to consult with a healthcare provider before starting any new diet.
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Health concerns with cheese
Parmesan cheese is a good option for low-carb diets, such as keto. A tablespoon of grated parmesan contains 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and 21 calories.
Cheese is a staple in many diets and is a good source of calcium, protein, and other nutrients. However, there are some health concerns associated with cheese consumption. Firstly, cheese can be high in saturated fats and sodium, which can raise LDL cholesterol levels and potentially lead to heart disease. Weight gain and bloating have also been linked to cheese consumption, although studies have not found a direct causal relationship.
For lactose-intolerant individuals, cheese can be problematic. Soft, fresh cheeses like mozzarella tend to trigger reactions in lactose-intolerant people, while harder cheeses like cheddar and parmesan have lower lactose levels and may be tolerated in small amounts. Additionally, some people may have allergies to milk proteins, which can result in severe reactions such as asthma, eczema, anaphylaxis, or even life-threatening shock.
Despite these concerns, some studies suggest that moderate cheese consumption may offer certain health benefits. For example, cheese has been linked to higher bone mineral density and a lower risk of fractures, possibly due to its calcium and vitamin D content. Some research also indicates that cheese may improve dental health and reduce the risk of cavities, although the evidence is mixed. Additionally, despite its high-fat content, moderate cheese consumption appears to be associated with a reduced risk of hypertension or high blood pressure.
In conclusion, while there are some health concerns associated with cheese consumption, particularly regarding saturated fat and sodium content, lactose intolerance, and allergies, it can be part of a healthy diet when consumed in moderation. The key is to be aware of individual tolerance levels and to choose lower-calorie, lower-sodium options when possible.
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Frequently asked questions
Yes, Parmesan cheese is low carb. A tablespoon of grated Parmesan contains 0.7 grams of carbs.
The keto diet is a high-fat, moderate-protein, and low-carb diet. The goal is to reach ketosis, a metabolic state where the body uses fat instead of carbohydrates for fuel.
Other examples of low-carb cheeses include goat cheese, cream cheese, blue cheese, and cheddar cheese.
The recommended daily carb intake for the keto diet can vary depending on your specific needs. A typical daily breakdown may include around 40 grams of carbs, 165 grams of fat, and 75 grams of protein.
Cheese is a good source of fat and protein, and most varieties are low in carbs. It adds flavour, variety, and texture to keto meals, making it a tasty and satisfying addition to the diet.
