Keto-Friendly Cheeses: What To Eat And What To Avoid

The keto diet is a low-carb, high-fat diet that encourages the consumption of meat, fish, healthy fats, non-starchy vegetables, nuts, seeds, and some dairy products. While cheese is allowed on the keto diet, not all types are ideal. The best keto cheeses include those that are high in fat and low in carbs, such as cheddar, gouda, goat cheese, and blue cheese. Full-fat cheeses tend to be better as they have lower lactose content and less than 1 gram of carbs per serving. Processed cheeses, like American singles, are best avoided as they contain additional ingredients such as whey powder, canola oil, added colours, and preservatives.

Full-fat keto cheese

Full-fat cheese is a great option for those following a keto diet. Cheese is already a keto-friendly food due to its high-fat, moderate-protein, and low-carb content, but full-fat cheese takes this a step further.

Full-fat cheeses have a lower lactose content and typically contain less than 1 gram of carbohydrates per serving. As a result, they are often more keto-friendly than soft cheeses, which tend to have more lactose, a type of sugar. Examples of full-fat cheeses that are ideal for a keto diet include:

• Parmigiano Reggiano: This cheese has a strong flavour, so a little goes a long way. It has zero grams of carbs and is made with raw milk, which provides microbial benefits.
• Blue Cheese: Blue cheese, especially artisanal selections, tend to have high fat and protein content, with minimal carbs. An ounce of Gorgonzola, for example, has about 100 calories, 8 grams of fat, 6 grams of protein, and zero grams of carbs.
• Cream Cheese: Cream cheese, especially when sourced from a creamery, is a great keto option. The full-fat version is preferred over the lower-fat alternative.
• Cheddar: Cheddar is a popular choice for keto due to its high-fat content. One ounce typically contains about 114 calories, 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
• Gruyère: Gruyère is a flavourful cheese with high fat and protein content. It contains 9 grams of fat and 8 grams of protein.

When choosing full-fat keto cheese, it is important to select high-quality, grass-fed, and full-fat varieties. Additionally, check the ingredient list to ensure there are no added sugars or preservatives, which can increase the carbohydrate content.

Pre-shredded keto cheese

Another thing to note about pre-shredded cheese is that it may not perform as well as freshly grated cheese in recipes. The added starches can affect the melting properties of the cheese, resulting in a less gooey or creamy texture. Additionally, pre-shredded cheese has a larger surface area, which makes it more susceptible to mould. As a result, manufacturers recommend using or freezing shredded cheese within a few days of opening, whereas block cheese can be stored for weeks.

To get the most out of your keto diet, it's generally recommended to buy whole blocks of cheese and shred them yourself. This ensures you have more control over the ingredients and can avoid any unwanted added starches. Grating your own cheese may seem like extra work, but it can be more cost-effective and provide a better melting texture for your recipes. However, if you do choose to use pre-shredded cheese, be mindful of the added ingredients and their potential impact on your keto diet.

Low-fat and non-fat keto cheese

While cheese is allowed and even encouraged on the keto diet, not all cheeses are created equal. The keto diet is a high-fat, moderate-protein, and low-carb eating plan, so it's important to choose cheeses that fit within those parameters.

Low-fat and non-fat cheeses are generally not ideal for the keto diet because they tend to have higher carb counts. These include soft low-fat varieties such as cream cheese, cottage cheese, and ricotta cheese, which may even have added sugar. Therefore, it is important to always check the labels when choosing low-fat or non-fat cheese.

Full-fat cheeses are a better option for keto dieters as they have lower lactose content and less than 1 gram of carbs per serving. However, soft cheeses may have more lactose (a type of sugar) and thus be less keto-friendly than hard cheeses.

When it comes to pre-shredded cheese, it's important to note that they sometimes contain added starches, which can increase the carb count. Therefore, it is recommended to buy whole blocks of cheese instead.

In conclusion, while low-fat and non-fat cheeses can be consumed on the keto diet, they should be chosen with caution due to their higher carb content. Full-fat cheeses, especially hard varieties, are generally a better option for keto dieters.

Processed cheese

When following a keto diet, it is best to choose full-fat, grass-fed, and organic cheeses that are high in fat, moderate in protein, and low in carbs. Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better for keto.

Soft and semi-soft cheeses

When choosing soft and semi-soft cheeses for a keto diet, there are a few things to keep in mind. Firstly, opt for full-fat varieties whenever possible, as low-fat and non-fat options tend to have higher carb counts. Secondly, check the ingredient list and avoid any cheeses with added starch or sweeteners, as these can add unnecessary carbs. Finally, it is generally best to buy whole blocks of cheese instead of pre-shredded cheese, as the shredded varieties sometimes contain added starches that increase the carb count.

In conclusion, while soft and semi-soft cheeses may be higher in lactose, they can still be enjoyed as part of a well-planned keto diet. Just be mindful of portion sizes and overall carb intake, and opt for full-fat, whole-block varieties without added starches or sweeteners whenever possible.

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