Cheese Carbohydrates: What's The Deal?

Cheese is a beloved food product worldwide, but is it a source of carbohydrates? Natural cheese typically contains less than one gram of carbohydrates per serving, which is considered a low-carb food. Most cheeses are also ideal for a ketogenic diet, which is a high-fat, moderate-protein, and low-carb diet. The ketogenic diet aims to change the body's biochemistry to burn fat instead of carbohydrates, and cheese is a perfect fit for this diet due to its high-fat, moderate-protein, and low-carb content.

Carbohydrates in cheese

Cheese is not considered a good source of carbohydrates. Natural cheese typically contains less than one gram of carbohydrates per serving, and foods with less than 15 grams of carbohydrates per serving are considered low in carbohydrates.

However, different types of cheese contain varying amounts of carbohydrates. For example, cheddar cheese contains 0.4 grams of carbohydrates per ounce, while Swiss cheese contains 1.5 grams of carbohydrates per ounce. Other cheeses with relatively low carbohydrate content include goat cheese, feta cheese, parmesan cheese, blue cheese, and mozzarella cheese.

Cheese is often included in low-carbohydrate diets, such as the ketogenic diet, due to its low carbohydrate and high-fat content. Nevertheless, it is important to consume cheese in moderation as it is high in calories and fat, which can contribute to weight gain and cardiovascular disease if consumed in excess.

Cheese and the keto diet

Cheese is allowed and even encouraged on the keto diet, a high-fat (70% to upwards of 80%), moderate-protein, and low-carb eating plan. The keto diet is designed to change your body's biochemistry to burn fat instead of carbohydrates and, in turn, lose weight.

Cheese is a great keto food as it is high-fat, moderate-protein, and low-carb. However, it is not unlimited on the keto diet as it still contains calories and carbs, and is high in saturated fat, which is less heart-healthy than unsaturated fats.

Best Cheeses for the Keto Diet

• Goat cheese: Goat cheese contains 0 carbs and is easier to digest as it is made from goat milk, which contains less lactose than cow's milk.
• Blue cheese: Blue cheese is a flavorful and low-carb option for snacking or topping dishes.
• Cream cheese: Cream cheese is a great addition to a meal or snack when you need more fat.
• Grated parmesan: Parmesan is a tasty addition to salads and non-starchy vegetables like broccoli, cauliflower, and zucchini.
• Cheese crisps: Dehydrated pieces of cheese are a great on-the-go snack and can be dipped in guacamole for a high-fat treat.

Worst Cheeses for the Keto Diet

• Canned or spray cheese: Spray cheese is highly processed and contains a lot of stabilizers, fillers, and oils that can lead to inflammation in the body.
• American cheese: American cheese is often highly processed and has more carbs than other options.
• Ricotta: Ricotta is higher in carbs, so it should be consumed in small quantities and watched carefully.
• Cottage cheese: Cottage cheese contains a relatively high amount of carbs and not much fat, making it a less ideal choice.

Nutritional value of cheese

Cheese is a whole food, which means it is a food as close to its natural form as possible, with minimal to no processing. It is a good source of nutrients, including calcium, fat, and protein, as well as vitamins A and B12, zinc, phosphorus, and riboflavin.

Cheese is not considered a good source of carbohydrates. Natural cheese typically contains less than one gram of carbohydrates per serving, and foods that contain less than 15 grams of carbohydrates per serving are considered low in carbohydrates.

The nutritional value of cheese varies depending on the type of cheese. For example, one ounce of parmesan contains 10 grams of protein, while cheddar contains 7 grams. Cottage cheese has less than 3 grams per ounce.

Cheese is also a good source of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and may reduce inflammation.

Some potential health benefits of cheese include:

• Bone and muscle health: The calcium and protein in cheese help build strong bones and muscles.
• Lower inflammation: Dairy fats in cheese contain CLA, which may help ease inflammation and may even help prevent heart disease and obesity.
• Lower blood pressure: The high levels of calcium in cheese can help reduce blood pressure.
• Blood vessel protection: Cheese is a good source of glutathione, an antioxidant that helps maintain brain health and may also help blood vessels work better.
• Gut health: Fermented foods like cheese and yoghurt contain probiotic bacteria, which can help keep cholesterol levels healthy.

However, there are some potential risks associated with consuming cheese. Cheese is high in calories, saturated fat, and salt, and it is also low in fibre. It can also trigger allergies and intolerances, especially in people who are lactose intolerant or allergic to milk.

Cheese and diabetes

Cheese is not considered a good source of carbohydrates. Natural cheese typically contains less than one gram of carbohydrates per serving.

For people with diabetes, cheese can be a healthy part of a balanced diet. It is generally low in carbohydrates and is unlikely to affect blood sugar levels. However, it is best enjoyed in moderation.

Benefits of Cheese for People with Diabetes

Maintaining Healthy Glucose Levels

Cheese has little to no carbohydrates and rates very low on the glycemic index (GI) scale. The GI scale is a 100-point scale that rates foods based on how rapidly they cause blood sugar to rise. The glycemic content of food is an important consideration for people with diabetes.

Protein-Rich

Cheese is generally high in protein, which helps balance out blood sugar spikes that occur when eating carbohydrates alone. Protein also helps people feel full for longer, reducing cravings for unhealthy foods.

Lower Risk of Developing Type 2 Diabetes

A 2012 study found that eating about two slices of cheese per day (around 55 grams) reduced the risk of developing type 2 diabetes by 12%. However, this finding varies depending on the country, and further research is needed.

Risks of Cheese for People with Diabetes

High in Fat and Calories

Dairy fat is not the best choice for reducing the risk of cardiovascular disease. While it can be consumed in moderation, unsaturated fats from vegetable oils, nuts, seeds, avocados, and some fish are healthier options. Cheese is also high in calories, so portion control is important.

Dairy Allergies or Intolerances

Not everyone can tolerate dairy, and some people are allergic to it. There are dairy-free cheese options available, although they typically contain less protein.

High Sodium Content

People with diabetes need to limit their sodium intake as it can lead to elevated blood pressure and cardiovascular problems. Some cheeses are higher in sodium than others. It is recommended to choose low-sodium options when possible.

Incorporating Cheese into a Diabetes Diet

Cheese can be incorporated into a healthy diet for people with diabetes, but it should be eaten in moderation and combined with other healthy foods. Low-fat, low-sodium cheeses paired with fruits or whole grains can be a good option.

Cheese and lactose intolerance

Cheese is not considered a good source of carbohydrates. Natural cheese typically contains less than one gram of carbohydrates per serving. However, for those with lactose intolerance, the question of whether they can consume cheese is more complex.

Lactose intolerance is the reduced ability to digest milk sugars due to insufficient amounts of the gut enzyme lactase. Symptoms of lactose intolerance include bloating, gas, abdominal pain, and diarrhoea. It is important to note that lactose intolerance is different from a dairy allergy or casein allergy.

Most people with lactose intolerance can tolerate cheese well, even though cheese is a dairy product. This is because the cheesemaking process converts lactose (milk sugar) into lactic acid. Any cheese aged two months or more is virtually lactose-free. The ageing process allows the cheese to leak out whey, which is the component of milk that contains lactose. Therefore, harder, aged cheeses like Parmigiano Reggiano, cheddar, Edam, Swiss, mozzarella, brie, and feta are generally well-tolerated by people with lactose intolerance.

However, it is important to avoid processed cheeses such as American and deli Swiss, which are blended with lactose-heavy whey to improve meltability. Fresh cheeses like mozzarella, cottage cheese, ricotta, and cream cheese also have more lactose than aged cheeses and should be consumed with caution. Goat cheese is another option that is better tolerated by some people with lactose intolerance, possibly due to the shorter fat molecules in goat's milk.

Overall, while most lactose-intolerant individuals can consume cheese in moderation, it is important to start slowly and monitor your body's reaction to different types of cheese.

Frequently asked questions