Andy Montoya
Cheese is a beloved staple in many diets, but is processed cheese low-carb? The answer is: it depends. While cheese is generally allowed on low-carb diets, not all cheeses are created equal. Processed cheeses like American cheese, spray cheese, and canned cheese are often highly processed industrial products with additives, preservatives, fillers, and oils that offer little nutritional benefit. These cheeses are best avoided on low-carb diets. Natural cheeses, on the other hand, are healthier and can be consumed in moderation, even if they contain carbs. When it comes to low-carb cheese options, goat cheese, blue cheese, Swiss cheese, and full-fat cheddar are excellent choices.
| Characteristics | Values |
|---|---|
| Is cheese low-carb? | Most cheeses are relatively low-carb, but some are extremely low. |
| Cheeses to eat on a keto diet | Goat cheese, Blue cheese, Parmesan cheese, Cream cheese, Cheddar, Gouda |
| Cheeses to avoid on a keto diet | Cottage cheese, Processed cheese, Canned cheese, Low-fat cheese |
| Examples of processed cheese | American cheese, Spray-can cheese |
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What You'll Learn
Processed cheese is not recommended on keto diets
While cheese is a great food option for those on a keto diet, not all cheeses are created equal. Processed cheese, in particular, is not recommended for keto dieters due to its high level of processing and the presence of additives and preservatives.
Processed cheeses, such as American cheese, spray cheese, and canned cheese, contain a mix of cheese and non-cheese ingredients. These non-cheese ingredients can include whey powder, canola oil, added colours, preservatives, reconstituted dairy proteins, artificial emulsifiers, and toxic seed oils. These additional ingredients are used as stabilizers, fillers, and oils, which offer little nutritional benefit. As keto nutrition expert Olivia Wagner explains, "All you're doing is adding gunk to your body that it doesn't recognize, and that can lead to inflammation." Inflammation has been linked to various health conditions, including cancer, infectious diseases, and autoimmune disorders. Therefore, it is best to avoid processed cheese on a keto diet.
Another reason to avoid processed cheese on a keto diet is its low-quality dairy content. The dairy used in processed cheese often comes from factory farms where animals are kept in poor living conditions and fed hormones and antibiotics. As a result, the cheese is lower in essential nutrients like protein, calcium, and vitamins compared to traditional, unprocessed cheeses.
Furthermore, processed cheeses tend to have a higher carb count than their unprocessed counterparts. For example, canned cheese has 1 gram of carbohydrate per tablespoon or 7 grams per 100 grams. This is significantly higher than the carb count in unprocessed cheeses like goat cheese, blue cheese, and Swiss cheese, which have zero to negligible carbs per ounce.
Lastly, keto dieters should be mindful of their fat intake, as the diet focuses on high-fat, low-carb foods. While processed cheese can be high in fat, it is often lower in fat than full-fat, unprocessed cheese. Additionally, the fat in processed cheese is primarily saturated fat, which is less heart-healthy than unsaturated fat. Therefore, keto dieters should opt for full-fat, unprocessed cheeses that are high in fat and low in carbs.
In conclusion, while cheese can be a great addition to a keto diet, processed cheese is not recommended due to its high level of processing, the presence of additives and preservatives, low-quality dairy, higher carb count, and lower fat content. Keto dieters should instead choose full-fat, unprocessed cheeses that are high in fat, moderate in protein, and low in carbs, such as goat cheese, blue cheese, Swiss cheese, and cheddar.
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Goat cheese is a low-carb alternative
While most types of cheese contain carbohydrates, some varieties have a lower carb profile than others. For people seeking to limit carbs in their diet, cheese can still be eaten daily, but some types may be more suitable than others.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tangy, tart, and sometimes gamy or earthy flavour. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbohydrates, making it an excellent cheese to enjoy when following a low-carb or ketogenic diet. Goat cheese also contains less lactose than many other kinds of cheese made from cow's milk, making it a good option for people with lactose intolerance. Depending on how it is processed, goat cheese may also contain healthy probiotics, which can aid in digestion.
Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, omelettes, and frittatas. It pairs well with ingredients like mushrooms, chorizo, and caramelized walnuts. It can also be spread on cucumber slices and topped with smoked salmon or turkey for a keto-friendly appetizer.
Other low-carb cheese options include Swiss cheese, blue cheese, Parmesan cheese, and cream cheese. It is important to note that while cheese can be a part of a low-carb diet, it should be consumed in moderation and in combination with other healthy foods to ensure a well-rounded and nutritious diet.
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Blue cheese is another low-carb option
Processed cheese is generally considered to be high in carbs and not suitable for a keto diet. However, there are several types of cheese that are low in carbs and can be enjoyed as part of a keto diet. Blue cheese is another low-carb option.
Blue cheese has a distinct sharp and salty taste that can enhance the flavour of many dishes. It is a versatile cheese that can be enjoyed in a variety of ways. With only 0.6-0.7 grams of carbohydrates per ounce, it is an excellent choice for those watching their carb intake. Blue cheese can be crumbled or sliced and added to salads, dips, sauces, or enjoyed on a charcuterie board with crackers, vegetables, and fruits. Its strong flavour means that a little goes a long way, making it a great way to add a punch of flavour to your meals while keeping the carb count low.
Blue cheese is also a good source of other nutrients. It is high in fat, with around 8 grams of fat per ounce, making it an ideal keto food. Additionally, blue cheese provides protein, with approximately 6 grams of protein per ounce. It also contains calcium, which is important for bone health.
When choosing blue cheese, it is best to opt for varieties that are minimally processed and made with natural ingredients. This aligns with the keto diet's focus on whole, unprocessed foods. Additionally, pay attention to the quality of the cheese and choose reputable sources to ensure you are getting the best product.
In conclusion, blue cheese is a delicious and nutritious low-carb option for those following a keto diet or simply watching their carbohydrate intake. Its versatility, strong flavour, and nutritional profile make it a great addition to meals, allowing you to stay on track with your dietary goals while still enjoying the delicious taste of cheese.
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Canned cheese is highly processed
Processed cheese is not 100% cheese. Most processed cheeses are around 50% real cheese, with other non-cheese ingredients making up the rest. These extra ingredients can include salt, food dyes, preservatives, extra dairy, emulsifiers, and other artificial ingredients. The production process involves melting the cheese and adding these extra ingredients, which significantly alters the flavour and texture of the final product.
Canned cheese is an example of a highly processed cheese product. Canned cheese often contains a mix of cheese and non-cheese ingredients, such as whey powder, canola oil, added colours, and preservatives. These additional ingredients are not typically found in naturally produced cheeses. While canned cheese may have a longer shelf life and melt in a way that real cheese doesn't, it is not as nutritious as unprocessed cheese.
The term "ultra-processed" refers to foods that have undergone multiple processes and contain many added ingredients. These foods are highly manipulated and go beyond simply combining ingredients or altering them in a way that a home cook could replicate. While not all processed foods are detrimental to health, ultra-processed foods are generally considered less nutritious and may be linked to negative health outcomes.
When it comes to the keto diet, a low-carb, high-fat diet plan, some cheeses are better choices than others. Highly processed cheeses, such as canned cheese, are generally discouraged due to their higher carb content and the presence of unnecessary additives. Instead, keto dieters are encouraged to choose full-fat, minimally processed cheeses, such as cheddar, goat cheese, or blue cheese, which have lower carb profiles.
In summary, canned cheese is highly processed, containing various non-cheese ingredients and undergoing significant alterations to achieve a longer shelf life and desirable melting properties. While it may be convenient and appealing for certain dishes, canned cheese is not as nutritious as unprocessed cheese and may be less suitable for certain dietary restrictions, such as the keto diet.
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Low-fat cheeses have higher carbs
While cheese is a healthy, nutrient-dense whole food, not all cheeses are created equal. Some cheeses are low-carb, while others are higher in carbs.
Goat cheese is another example of a low-carb cheese. A 1-ounce serving of goat cheese contains zero carbs and 8 grams of fat. Feta cheese is also a low-carb option, with virtually no carbohydrates per 1-ounce serving.
When following a low-carb or ketogenic diet, it is best to avoid low-fat cheese varieties. This is because the keto diet focuses on high-fat, low-carb foods to induce ketosis, a state in which the body burns fat instead of carbohydrates as fuel.
In addition to low-fat cheeses, processed cheeses should also be avoided on a keto diet. This includes American cheese, spray-can cheese, and other products that contain a mix of cheese and non-cheese ingredients. These cheeses tend to have higher carb content and include additives that are not found in naturally produced cheeses.
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Frequently asked questions
No, processed cheese is not low carb. While cheese is allowed on most low-carb diets, some are more highly processed than others, such as canned and spray cheese, which should be avoided.
Goat cheese, blue cheese, Swiss cheese, feta cheese, cream cheese, and parmesan cheese are all low-carb options.
A low-carb diet is one that restricts carbohydrate intake to less than 50 grams per day. The goal is to change the body's fuel source from carbohydrates to fat, a process called ketosis.
