Patrick Oconnell
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is beloved for its richness, creaminess, flavour, and satiating qualities. It is also a staple in many diets, including the keto diet, as it is low in carbohydrates. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets. However, some cheeses are more keto-friendly than others. For example, blue cheese, goat cheese, and cream cheese are all excellent choices for those looking to reduce carbs without sacrificing flavour.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most natural cheeses contain less than 1 gram of carbohydrates per serving, making them a great option for low-carb diets. |
| Cheese and the Keto diet | Cheese is allowed and even encouraged on the keto diet, a high-fat, moderate-protein, and low-carb eating plan. |
| Examples of low-carb cheeses | Blue cheese, goat cheese, havarti, cream cheese, colby jack, gouda, muenster, cheddar, feta, swiss cheese |
| Examples of higher-carb cheeses | Cottage cheese, ricotta, pasteurized processed American cheese |
| Other health benefits of cheese | Cheese is a great source of protein and can be a healthy snack. It is also a source of vitamin K2, which is linked to a reduced risk of heart disease. |
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What You'll Learn
Cheese is keto-friendly
The keto diet is a high-fat, moderate-protein, and low-carb eating plan. It is designed to change the body's biochemistry and encourage it to burn fat instead of carbohydrates. Cheese is allowed and even encouraged on the keto diet, as it is high in fat and protein and typically low in carbohydrates.
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. It is also a good source of calcium. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for keto dieters. While some cheeses are more keto-friendly than others, there are many varieties that fit within a keto diet.
Goat cheese, for example, contains zero carbs and is an excellent choice for keto dieters. Other keto-friendly options include cream cheese, havarti, blue cheese, and colby jack, which all contain around one gram of carbs per ounce. Aged cheeses tend to have the lowest carb content, as they contain less lactose. Parmigiano Reggiano, a hard block cheese, has zero grams of carbs and is also easily stored and travels well because it does not require refrigeration. Sharp cheddar is another good option, with a 3/4-oz slice containing only 0.4 grams of carbs.
In addition to being low in carbs, cheese can also help contribute flavor and texture to keto dishes. It is a versatile ingredient that can be used in a variety of recipes, such as cauliflower crust pizza or roasted cauliflower soup. However, it is important to note that some cheeses are less keto-friendly, such as cottage cheese and ricotta, which have relatively high amounts of carbs. Highly processed cheeses, such as spray cheese and American cheese, are also less ideal due to their lack of nutritional value and potential to cause inflammation.
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Carb counts vary
While cheese is naturally low in carbohydrates, the carb counts vary depending on the type of cheese. Most natural cheeses contain fewer than 1 gram of carbohydrates per serving, making them a popular choice for low-carb diets.
For instance, blue cheese, a keto-friendly option, has 0.7 grams of carbs per ounce. It is also high in electrolytes like sodium and calcium. Cream cheese is another option with 1 gram of net carbs per ounce, and it is often used in keto desserts. Goat cheese, which has been a staple in the Mediterranean region for thousands of years, has zero carbs and is a great alternative for lactose intolerance or milk protein allergies.
On the other hand, some cheeses are higher in carbs. Ricotta cheese, for example, is a popular ingredient in pasta dishes and desserts, but it contains 9 grams of carbs per half a cup. Cottage cheese, which is a high-protein snack, has 5 grams of carbs per half a cup.
The carb counts can also vary between brands, especially in processed cheeses like American cheese, which has 2 grams of carbs per slice. Therefore, while cheese is generally a low-carb option, the specific type and brand can make a difference in the carb count.
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Some cheeses are high in carbs
While cheese is a naturally low-carb food, with most natural cheeses containing less than 1 gram of carbohydrates per serving, some cheeses are higher in carbs than others. For instance, ricotta cheese, a staple ingredient in many pasta dishes and desserts, is higher in carbs than other cheeses. A ½-cup serving of ricotta contains 9 grams of carbs, which is a relatively high amount. Similarly, cottage cheese, known for its high protein content, also contains a relatively high amount of carbs, with 4.5 grams of carbs per ½-cup serving.
Reduced-fat cheeses also tend to have more carbs than their full-fat counterparts because they contain added fillers to replicate the texture and meltiness of full-fat cheese. Additionally, certain processed cheese products, such as spray cheese in a can and flavoured, sweetened cream cheese, tend to be higher in carbohydrates and other processed ingredients.
When it comes to choosing a cheese that is lower in carbs, aged cheeses are a good option as they contain less lactose and, therefore, fewer carbs. Goat cheese, blue cheese, and Parmesan cheese are also excellent choices, with very low or zero grams of carbohydrates per ounce or grated serving.
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Cheese is a good source of protein
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of protein, with one ounce of hard cheese, or a wedge about the size of a thumb, containing about 120 calories and 8 grams of protein. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories and 14 grams of protein.
Cheese is a widely consumed dairy product, and most cheeses are a good source of protein and calcium. Some types of cheese, such as cheddar, are rich in protein and calcium, and also a source of vitamin K2. Vitamin K2 is important for heart and bone health, as it helps prevent calcium from accumulating in the walls of the arteries and veins. Other types of cheese, such as blue cheese, are also very nutritious and are a good source of calcium.
Cheese is often recommended as part of a keto diet, which is a high-fat, moderate-protein, and low-carb diet. Cheese is allowed and even encouraged on this diet because it fits the macronutrient profile. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets.
Cheese is also a good source of casein, a protein found in dairy products. Research suggests that casein releases opiates called casomorphins as it digests, which can signal comfort to the brain. However, it is important to note that cheese can be high in sodium and fat, so it is recommended to monitor intake and enjoy in moderation.
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Cheese is cardioprotective
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a staple food that is loved for its richness, creaminess, flavour, and satiating qualities. It is also naturally low in carbohydrates, typically containing under 1 gram of carbohydrates per serving. This makes it a great option for low-carb diets such as the keto diet.
While cheese can be part of a heart-healthy diet, it is important to choose the right kind of cheese and consume it in moderation. Some cheeses are high in saturated fat and sodium, which can increase the risk of cardiovascular disease. For example, pizza—which is probably the biggest cheese vehicle in the American diet—is especially unhealthy because it is typically made with an unrefined white-flour crust and often topped with unhealthy meats. However, mozzarella is one of the best cheeses to add to a heart-healthy meal plan as it is a good source of protein and calcium and contains probiotics that can benefit gut and immune health. It is also lower in saturated fat and sodium than other cheeses.
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Frequently asked questions
Yes, cheese is naturally low in carbs, typically under 1 gram per serving.
Some examples of low-carb cheeses include goat cheese, cream cheese, blue cheese, and havarti.
Yes, some cheeses are higher in carbs than others. For example, ricotta, cottage cheese, and Swiss cheese.
Yes, cheese is a nutrient-dense food that provides protein, fats, and minerals. Some studies have also shown that consuming cheese may provide cardioprotective benefits and reduce the risk of certain chronic diseases.
