Cheese And Keto: What To Eat And Avoid

The keto diet is a high-fat, moderate-protein, and low-carb diet. It is designed to change the body's biochemistry and encourage weight loss. While cheese is allowed on the keto diet, some types are better than others. The best keto cheeses are those with a higher fat content than protein, and less than 10% of their total calories from carbohydrates. Harder cheeses like cheddar and parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts. Full-fat cheeses like cheddar, Swiss, and blue cheese are flavourful and fatty, making them ideal for the keto diet.

Goat's cheese

There are many ways to incorporate goat's cheese into your keto diet. You can eat it with keto-friendly crackers, such as Trader Joe's Norwegian seed crackers, or with salami chips, or even on a salad with spinach, pecans, berries, and balsamic vinegar. You can also make a goat's cheese dip by blending it with sun-dried tomatoes and tomato sauce. Goat's cheese can also be added to omelettes, salads, and roast vegetables, or spread on keto-friendly toast with avocado and dukkah.

For a more substantial meal, you can make a goat's cheese tart with a keto-friendly almond flour crust, or a goat's cheese and spinach omelette.

Blue cheese

When following a keto diet, it is important to remember that cheese is not a limitless food, as it still contains calories and carbs, as well as saturated fat, which is considered less heart-healthy than unsaturated fats.

Cream cheese

A one-ounce (28-gram) serving of cream cheese contains 84 calories, 8 grams of fat, 1 gram of carbohydrates, and 2 grams of protein. This means it is a great keto-friendly snack or addition to a meal when you need to up your fat intake.

Some serving suggestions for cream cheese include adding it to pancakes made with coconut or almond flour, or using it as a dip for vegetables, meat, or pork rinds. It can also be used as a replacement for buttercream frosting or in cheesecakes.

Parmesan

The ketogenic diet is a high-fat, low-carbohydrate eating plan that aims to put your body into a metabolic state called ketosis. When you're in ketosis, your body burns fat for fuel instead of carbohydrates. Parmesan cheese is a good source of fat and protein and is known for its rich, sharp flavour. It is also a versatile ingredient that can be incorporated into a variety of keto-friendly recipes, from salads to casseroles.

The benefits of including Parmesan cheese in your keto diet include:

• Boosts satiety: The high protein content in parmesan can help keep you feeling full and satisfied, reducing cravings and aiding in weight management.
• Supports muscle health: Protein is crucial for maintaining and building lean muscle mass, and parmesan provides a tasty way to meet your protein needs.
• Nutrient-dense: Parmesan is packed with essential nutrients like calcium, vitamin B12, and phosphorus, supporting overall health and well-being.

However, when including Parmesan cheese in your keto diet, it is important to keep a few things in mind:

• Portion control: While Parmesan cheese is low in carbs, it is high in calories. Be mindful of your portions to avoid overconsumption.
• Quality matters: Opt for high-quality, preferably grass-fed parmesan for the best nutritional value.
• Recipe compatibility: Ensure that the other ingredients used in your recipes are also keto-friendly.

Cheddar

While cheddar cheese is keto-friendly, it is important to be mindful of portion sizes to stay within daily carb limits. It also has a high sodium and saturated fat content, so it should be consumed in moderation as part of a balanced keto diet.

Frequently asked questions