Keto-Friendly Cheeses: Best Types And Brands For Your Diet

The keto diet is a low-carb, high-fat eating plan. While all types of cheese are allowed on the keto diet, some are better than others. This is because the keto diet is based on the deprivation of carbs, with 70 to 80% of expected daily calories coming from fat. Cheese is a great keto food because it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more highly processed than others, and some have more lactose (a type of sugar). Full-fat, hard cheeses are the best option for keto, as they have lower lactose content and less than 1 gram of carbs per serving.

Full-fat keto cheese

Full-fat cheese is a great option for those following a keto diet. While all cheese can be considered keto-friendly, full-fat varieties tend to be lower in lactose and carbohydrates. As a general rule, soft cheeses tend to be less keto-friendly than hard cheeses due to their higher lactose content.

When choosing a full-fat cheese for the keto diet, it is important to opt for blocks of cheese rather than pre-shredded varieties, as the latter often contain added starches, increasing the carb count. It is also best to avoid low-fat and non-fat cheeses, as these tend to have higher carb counts and sometimes even contain added sugar. Processed cheeses, such as American singles, should also be avoided, as they often contain unwanted additives such as colours, preservatives, whey powders, and canola oils.

So, which full-fat cheeses are the best options for the keto diet? Here are some great choices:

• Parmesan: Grated parmesan is a salty, nutty cheese that can add flavour to salads and non-starchy vegetables. It is also a great replacement for croutons in Caesar salads. A tablespoon of grated parmesan contains only 0.7 grams of carbs and 1.4 grams of fat, making it an excellent keto option.
• Cream Cheese: Cream cheese is a popular choice for the keto diet as it is low in carbs and high in fat. It also often contains high levels of probiotics, which can aid digestion. Opt for full-fat cream cheese from a creamery for the best keto option.
• Cheddar: Cheddar is a versatile cheese with a range of flavour options, from mild to sharp. It has a high-fat content, with a low melting point, making it a great addition to many dishes.
• Blue Cheese: Blue cheese is a unique, complex cheese with a high flavour content and a creamy texture. It is a good source of fat and low in carbs, making it an excellent keto option.
• Gouda: Gouda is a sweet, creamy cheese made from cow's milk. It has a low melting point, making it perfect for fondues and mac and cheese. With only 1 gram of carbs per ounce, it is a great keto choice.
• Goat Cheese: Goat cheese, or chevre, is a creamy, tangy cheese with minimal carbs. It is also lower in lactose than cow's milk, making it easier to digest.

When following the keto diet, it is important to remember that cheese should be consumed in moderation, as it is high in calories and saturated fat. However, full-fat cheese can be a great option to add flavour and variety to your meals while keeping you in ketosis.

Soft cheeses and lactose content

Soft cheeses are generally less keto-friendly than hard cheeses because they contain more lactose, a type of sugar. Lactose is a naturally occurring sugar found in dairy products. Lactose intolerance is a digestive condition that occurs when the body lacks the enzyme lactase, which is needed to digest lactose. While not an allergy, lactose intolerance can cause uncomfortable digestive symptoms such as bloating, gas, and stomach pain.

Soft cheeses, such as cottage cheese, cream cheese, and ricotta cheese, tend to have higher lactose content than hard cheeses. However, it is important to note that even soft cheeses still have significantly less lactose than milk, yogurt, and ice cream. For example, soft cheeses typically contain 1 to 6 grams of lactose per serving, while milk, yogurt, and ice cream can contain 6 to 14 grams of lactose per serving.

Some specific examples of soft cheeses with their lactose content include:

• Cottage cheese: varies, but generally higher lactose content
• Cream cheese: less than 1 gram of lactose per serving
• Ricotta cheese: 1-5% lactose content
• Brie: 0-2% lactose content
• Camembert: 0-1.8% lactose content

While soft cheeses may have more lactose than hard cheeses, they can still be enjoyed in moderation by those following a keto diet or managing lactose intolerance. The threshold for discomfort for lactose intolerance is typically around 12 grams of lactose, so consuming small amounts of soft cheeses can usually be tolerated. Additionally, the longer a cheese has been aged, the less lactose it will contain, as the lactose converts to lactic acid over time.

Low-fat and non-fat keto cheese

Cheese is a great food option for those on the keto diet, as it is typically high in fat, moderate in protein, and low in carbs. However, when it comes to low-fat and non-fat cheeses, there are some considerations to keep in mind.

Firstly, it is important to understand that the keto diet is a high-fat, moderate-protein, and low-carb eating plan. The goal is to change the body's biochemistry to induce a state called ketosis, where the body uses fat instead of carbohydrates as its main fuel source. Therefore, when choosing cheese for the keto diet, it is generally recommended to opt for full-fat varieties.

That being said, there are still some low-fat and non-fat cheese options that can fit within the keto diet. Here are some things to consider:

• Regular vs. Low-Fat Cheddar: Regular cheddar cheese provides 9 grams of fat per 1-ounce serving, while low-fat cheddar or Colby cheese has about 2 grams of fat. Nonfat cheese contains no fat.
• Portion Size: If you choose to include low-fat or non-fat cheese in your keto diet, be mindful of portion sizes. Even a small amount of carbs from low-fat cheese can add up quickly and impact your overall carb intake.
• Processed Cheeses: Avoid processed cheese products, such as cheese spreads and imitation cheeses, as they are often homogenized and pasteurized. These highly processed options typically contain unhealthy ingredients like artificial flavours, dyes, preservatives, and added sugars.
• Vegan Cheese Substitutes: While almond milk and coconut milk are usually keto-friendly, most vegan cheese substitutes are not. They are often made with soy, which is not ideal for a keto diet, and tend to have higher carb content.
• Cottage Cheese: Cottage cheese, a fresh cheese made from casein curds and liquid whey, is generally considered healthy. However, its nutrient profile may not align perfectly with the keto diet. A 1/2-cup serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. While it's not extremely high in carbs, the carbs can add up, so it's best to consume it in moderation.
• Ricotta Cheese: Similar to cottage cheese, ricotta cheese can be included in the keto diet in small quantities. However, it is higher in carbs, so portion control is important. A 1/2-cup serving of ricotta contains 14 grams of fat, 9 grams of carbs, and 10 grams of protein.
• Lactose Intolerance: If you are lactose intolerant, you may have more options with low-fat or non-fat cheese choices. Goat cheese, for example, is lower in lactose than cow's milk cheese and may be easier to digest.

In summary, while full-fat cheese is generally recommended for the keto diet, there are some low-fat and non-fat options that can be included in moderation. It's important to consider the type of cheese, portion sizes, and individual dietary needs when making choices.

Processed cheese

When following a keto diet, it is best to choose full-fat, organic, grass-fed, and unprocessed cheeses.

Keto-friendly snacks

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. Cheese is allowed and even encouraged on the keto diet because it is high in fat, but not all cheeses are created equal. Harder, full-fat cheeses tend to be more keto-friendly, while softer, low-fat, and processed cheeses are less so.

• Goat cheese is an excellent choice for the keto diet because it contains zero carbs, making it a great way to hit your macros without consuming any carbohydrates. An ounce of goat cheese provides 103 calories, 8 grams of fat, and 6 grams of protein. Goat cheese also contains less lactose than cow's milk, making it easier to digest.
• Blue cheese is a unique, creamy cheese with a strong flavour. It is a good low-carb option for snacking or adding to meals. A one-ounce serving of blue cheese contains 74-80 calories, 0.5-1 gram of carbs, 4.5-6 grams of protein, and 6-8 grams of fat.
• Cream cheese is a popular choice for the keto diet. It is a keto-friendly snack or meal addition when more fat is needed. A one-ounce serving of cream cheese has 84 calories, 8 grams of fat, 2 grams of protein, and only 1 gram of carb. Cream cheese can also be a good source of probiotics, which are beneficial for digestive health.
• Parmesan cheese is a nutty and salty cheese that can add flavour to keto-friendly meals. It is often used in caesar salads or sprinkled over non-starchy vegetables like broccoli, cauliflower, and zucchini. A tablespoon of grated parmesan cheese contains just 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and 21 calories.
• Cheddar cheese is a versatile, popular yellow cheese that comes in many different flavours, from mild to sharp. Cheddar has a high-fat content, with a one-ounce serving providing 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. It has a low melting point, making it great for melting on top of burgers or bread.
• Gouda is a slightly sweet, creamy cheese made from cow's milk. It has a similar nutritional profile to cheddar, with 8 grams of fat, 7 grams of protein, and 1 gram of carbs per one-ounce serving. Gouda's low melting point makes it a good choice for fondues, mac and cheese, or as a topper for burgers.
• Cheese crisps are a convenient, bite-sized option for those who are constantly on the go. They can be dipped in high-fat additives like guacamole or avocado spread to make a satisfying keto snack. Commercial brands of cheese crisps typically provide 14 grams of fat, 1 gram of carbs, and 11 grams of protein per one-ounce serving (about 170 calories).

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