Frederic Melton
The Ketogenic Diet is a low-carbohydrate method of eating that encourages the consumption of cheese. While cheese is allowed on the keto diet, not all cheeses are created equal. Some varieties are keto-friendly, while others are not. For example, goat cheese, blue cheese, and feta are great keto options because they contain fewer carbs and are easier to digest. However, finding shredded cheese with zero carbs can be challenging due to the additives used to prevent clumping. These additives, such as starch and anti-microbial agents, can add carbs to the final product. As a result, those seeking zero-carb shredded cheese may need to purchase cheese blocks and shred them at home.
| Characteristics | Values |
|---|---|
| Carbohydrates in shredded cheese | Most shredded cheeses have at least 1g of carbohydrates due to the additive used to prevent clumping. |
| Carbohydrates in block cheese | Hard cheeses generally contain tiny amounts of carbohydrates, and aged cheeses have the lowest amount of carbohydrates. |
| Examples of low-carb cheeses | Goat cheese, blue cheese, gruyere cheese, manchego cheese, burrata cheese, gouda cheese, and more. |
| Examples of zero-carb shredded cheese | None explicitly mentioned, but users suggest shredding blocks of low-carb cheese yourself. |
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What You'll Learn
Pre-shredded cheese often contains additives to prevent clumping, adding carbs
Pre-shredded cheese often contains additives to prevent clumping, which can add carbohydrates. While cheese is generally considered a keto-friendly food due to its high-fat, moderate-protein, and low-carb content, the carbohydrates in pre-shredded cheese can vary depending on these additives.
Some pre-shredded cheeses may contain anti-caking starches, anti-microbial agents, or cellulose fibers to prevent clumping. These additives can contribute to the carbohydrate content, typically rounding up to 1 gram of carbohydrates per serving. For individuals following a ketogenic diet, who may be aiming for a very low carbohydrate intake, these additional carbohydrates from pre-shredded cheese could be significant.
The type of cheese also plays a role in carbohydrate content. Hard cheeses like cheddar tend to have lower carbohydrate levels, even when shredded, due to the smaller surface area exposed to lactose-converting bacteria during aging. However, softer cheeses like Gouda may have slightly higher carbohydrate levels, and shredded forms could have even more due to the additives.
To ensure the lowest carbohydrate content, some people choose to purchase cheese blocks and shred them themselves. This allows for control over the cheese's texture and the absence of additives. However, it's important to note that even freshly shredded cheese may still contain trace amounts of lactose, resulting in negligible carbohydrate levels.
Overall, while pre-shredded cheese may have slightly higher carbohydrate levels due to additives, the impact on a ketogenic diet may be minimal, especially when considering serving sizes and the overall nutritional profile of cheese.
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Aged cheeses are lower in carbs than fresh cheeses
While cheese is allowed and even encouraged on the ketogenic diet, some types are more suitable than others. The ketogenic diet is a low-carbohydrate method of eating, and cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs. However, some cheeses are lower in carbs than others.
Aged cheeses tend to be lower in carbs than fresh cheeses. This is because fresh cheeses have the most lactose (milk sugar) in them. When whey is drained off during the cheese-making process, some lactose is removed. Then, as cheese ages, the remaining lactose slowly turns into lactic acid. For this reason, aged cheeses like Parmesan are very low in lactose and are suitable for people with lactose intolerance. Other aged cheeses that are low in carbs include Kerrygold Dubliner, Kraft Extra Sharp Cheddar, Great Value Monterey Jack, and Gouda.
In contrast, fresh cheeses like cottage cheese and ricotta are not as keto-friendly due to their relatively high carb content. Processed cheeses like Velveeta and many "American" cheeses are also not ideal for the keto diet.
It's important to note that while pre-shredded cheese is convenient, it often contains anti-caking starches and anti-microbial agents to prevent the shreds from clumping. These additives can add at least 1 gram of carbs to the cheese. Therefore, it's best to buy cheese blocks separately and shred them yourself if you're aiming for the lowest-carb option.
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Goat cheese is a keto-friendly option with zero carbs
While it may be difficult to find shredded cheese with zero carbs, there are some block cheeses that contain no or negligible amounts of carbohydrates. These include Kerrygold Dubliner, Kraft Extra Sharp Cheddar, Great Value Monterey Jack, and Darigold Medium Cheddar. In general, aged cheeses tend to be lower in carbs than fresh cheeses, as the lactose in the cheese turns into lactic acid during the aging process.
When it comes to shredded cheese, it is challenging to find an option with absolutely no carbs. Most pre-shredded cheeses contain at least 1 gram of carbohydrates due to the additives used to prevent the cheese from sticking together. These additives usually include cellulose fibers (anti-caking agents), galato-oligosaccharides, and trace amounts of lactose.
However, it is worth noting that the impact of these carbohydrates may not be significant in the context of a ketogenic diet. The ketogenic diet is a low-carbohydrate eating pattern that offers various health benefits. Even with the presence of a small amount of carbs in shredded cheese, the overall carbohydrate intake may still be within the acceptable range for keto guidelines.
Therefore, while goat cheese in its solid form can be a zero-carb option, shredded cheese with negligible carb content can still be incorporated into a ketogenic diet without compromising its effectiveness.
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Hard cheeses like cheddar have zero carbs per 100g
Cheese is allowed and even encouraged on the ketogenic diet, a high-fat, moderate-protein, and low-carb eating plan. Hard cheeses like cheddar have zero carbs per 100g, making them keto-friendly. However, it's important to note that not all cheeses are created equal, and some choices are better than others.
When it comes to shredded cheese, most pre-shredded options will have at least 1g of carbs due to the additives used to prevent clumping. These additives are usually a mix of cellulose fibres (anti-caking agents), galato-oligosaccharides, and lactose (trace amounts). As a result, it's generally recommended to buy cheese blocks and shred them yourself if you're aiming for zero carbs.
Some aged cheeses, such as Kerry Gold Dubliner and their Reserved Aged lists, are said to have zero carbs. Additionally, Kraft Extra Sharp Cheddar and Great Value Monterey Jack are mentioned as options with zero carbs. Goat cheese is another excellent choice for the keto diet, as it contains zero carbs and is easier to digest due to lower lactose content.
It's worth noting that while cheese can be a part of a keto diet, some people may find that reducing or eliminating dairy can lead to better results. This is especially true if gastrointestinal side effects, water retention, or weight loss plateaus are experienced. Consulting with a healthcare professional or a dietitian can help individuals make informed decisions about the role of dairy in their keto diet.
In summary, while hard cheeses like cheddar may have zero carbs per 100g, not all cheeses are equal in terms of carb content. Pre-shredded cheeses often contain additives that add carbs, so shredding blocks of keto-friendly cheeses yourself is recommended for those aiming for zero carbs.
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Some cheeses are highly processed, like American cheese
While searching for zero-carb shredded cheese, it is important to note that all cheese contains carbohydrates, regardless of what the label says. The label typically indicates the number of carbohydrates per serving, and serving sizes are not standardised. However, some cheeses are aged, fresh, or processed, which affects their carbohydrate content.
Fresh cheeses, such as mozzarella, ricotta, and Brie, are made from pasteurized milk and tend to have the highest carbohydrate content due to their high lactose (milk sugar) levels. During the cheese-making process, whey is drained off, removing some lactose. As cheese ages, the remaining lactose slowly turns into lactic acid, reducing the carbohydrate content. Therefore, aged cheeses like Kerrygold Dubliner, Kraft Extra Sharp Cheddar, Great Value Monterey Jack, and Gouda tend to have zero or very low carbohydrate levels.
Processed cheeses, such as "American cheese," Velveeta, and some shredded cheeses, are highly processed and may not be considered "real cheese." American cheese, for example, is a processed cheese made from a blend of milk, dairy fats, solids, emulsifying agents, and other ingredients. It was invented in the 1910s by James L. Kraft and is commonly used in sandwiches, grilled cheese, macaroni and cheese, and breakfast meals due to its neutral flavour, soft texture, and meltability. While it is convenient and versatile, it is important to note that it is highly processed.
Shredded cheeses also tend to have at least one gram of carbohydrate per serving due to the anti-caking starches and anti-microbial agents added to prevent clumping. Therefore, to achieve zero or very low carbohydrates, it is recommended to purchase cheese blocks and shred them at home. This practice is not only healthier but can also be more cost-effective.
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Frequently asked questions
Most pre-shredded cheeses will have at least 1g of carbs due to the additive mixed in to keep the cheese shreds from sticking together. However, you can buy cheese blocks separately, shred them yourself, and make a three-cheese blend to ensure zero carbs.
Some shredded cheeses with minimal carbs include Gruyere, Manchego, Burrata, Provolone, and Brie.
Yes, goat cheese has zero carbs, and blue cheese has 0.5g of carbs per slice.
