Best Low-Carb Cheeses: Types And Benefits

Cheese is a staple in many diets and can be enjoyed by those on low-carb diets, too. While most cheeses are relatively low in carbs, some are extremely low. For example, goat's cheese, feta, and brie contain zero grams of carbohydrates per 1-ounce serving. Other cheeses with less than 1 gram of carbs per 1-ounce serving include Roquefort, Gouda, blue, mozzarella, grated Parmesan, and Swiss.

Characteristics of low-carb cheese:

Goat's cheese is a low-carb option

Goat cheese is a low-carb option, with a 1-ounce serving of soft goat cheese containing zero grams of carbohydrates. This makes it an excellent choice for those following a low-carb or ketogenic diet. In addition to being low-carb, goat cheese is also mild-tasting, low in sodium, and high in B vitamins.

Goat cheese has been a popular alternative to cow's milk cheese for a long time and is valued for its mild and earthy flavour, as well as its ease of digestion. It can be used in place of cow's milk cheese in practically any recipe and can be found in most supermarkets or health food stores.

Goat cheese is also a good source of calcium, an essential nutrient for bones, teeth, and organs. It is high in calcium, which can help to build and strengthen bones and may protect against osteoporosis and other bone disorders later in life. Additionally, a diet high in calcium can also help to prevent the onset of other health issues such as cancer, diabetes, and high blood pressure.

Goat cheese is also lower in lactose than many other cheeses made from cow's milk, making it a good option for those with lactose intolerance. It is also a good source of beneficial probiotics, which can improve the effectiveness of the immune system and reduce vulnerability to illness.

Goat cheese can be incorporated into a variety of dishes, such as salads, casseroles, and omelettes, or simply enjoyed on its own as a snack. Overall, goat cheese is a nutritious and delicious option for those looking for a low-carb cheese option.

Feta is a low-carb option

Feta has a low-carbohydrate content, with 1.1 grams of total carbs per ounce. This makes it a great option for those following a low-carb lifestyle. The high protein and fat content in feta also help to keep you full and satisfied, making it easier to stick to your dietary goals.

Feta is a versatile ingredient that can enhance the flavor of many dishes while keeping your carb count in check. Here are some tasty and healthy low-carb recipes featuring feta cheese:

• Cucumber Feta Salad: Crisp cucumber slices paired with creamy feta cheese and your favorite keto salad dressing.
• Greek Horiatiki Salad: A traditional Greek salad with tomatoes, cucumbers, olives, and feta cheese.
• No Mayo Tuna Salad: Combine tuna with feta cheese, avocado, and a light vinaigrette for a healthy twist on the classic.
• Tomato Feta Salad: Ripe tomatoes, crumbled feta cheese, and a sprinkle of oregano, dressed with a hint of vinegar.

In addition to its culinary uses, feta cheese is also a good source of nutrients. It is high in fat, offering 21.5 grams of fat per 100 grams, and packed with 14.2 grams of protein per 100 grams. Feta is also a good source of calcium and vitamin B12.

However, it is important to note that feta cheese is relatively high in sodium, with about 1140 mg per 100 grams, so it should be consumed in moderation, especially if you are watching your salt intake or following a low-salt diet.

Hard cheeses are generally lower-carb

When it comes to cheese, not all varieties are created equal in terms of carbohydrate content. Hard cheeses, for example, tend to be lower in carbs than soft cheeses. This is because hard cheeses contain less lactose than their softer counterparts. Lactose is a sugar, and thus contributes to the overall carbohydrate content of a cheese.

While soft cheeses like cream cheese, ricotta, and cottage cheese can be delicious, they tend to be higher in carbohydrates. For example, part-skim ricotta cheese and reduced-fat cottage cheese have more than 5 grams of carbs per half-cup serving. In contrast, hard cheeses like Parmesan and Swiss cheese have significantly fewer carbs. A 1-ounce serving of hard Parmesan cheese has 0.9 grams of carbohydrates, while Swiss cheese has just 0.4 grams of carbs per 1-ounce serving.

If you're looking to incorporate more low-carb cheeses into your diet, there are several options to choose from. In addition to Parmesan and Swiss cheese, other hard cheeses like cheddar and Colby cheese are also good choices. These cheeses can be enjoyed on their own or added to dishes like salads, sandwiches, or soups.

It's worth noting that while hard cheeses are generally lower in carbs, they can be higher in sodium and saturated fat. Therefore, it's important to consume these cheeses in moderation and choose full-fat varieties that haven't been overly processed. Additionally, practising portion control and being mindful of high-carb snacks can help you stay on track with your low-carb diet.

So, if you're looking to cut down on carbs but still want to enjoy cheese, opting for hard cheeses is a great way to go. These cheeses offer flavour, texture, and versatility, all while fitting within the restrictions of a low-carb diet.

Pre-shredded cheese often contains starches

Pre-shredded cheese is often considered a convenient option for those who want to save time and money. However, it's important to be aware that these cheese products usually contain starches and other additives that may affect their taste, texture, and nutritional value.

When it comes to pre-shredded cheese, one of the main concerns is the presence of anti-caking agents or starches. These substances, such as potato starch, are added to prevent the cheese shreds from clumping together and to improve their flowability. While this can make the cheese easier to work with, it also adds carbohydrates to the product, which may be undesirable for those following a low-carb or ketogenic diet.

Another common additive in pre-shredded cheese is cellulose, which is included to prevent caking and moisture absorption. Cellulose is a type of plant fibre that is not digestible by humans. While it may not be harmful, the exact amount of cellulose in a package of shredded cheese is often unclear, and some people may prefer to avoid consuming excessive amounts of this additive.

In addition to starches and cellulose, pre-shredded cheese can also contain natamycin, a mold inhibitor that helps keep the cheese fresh. Natamycin is produced naturally by soil bacteria, and while it is generally considered safe for consumption, it has been placed on Whole Foods' list of unacceptable food ingredients.

For those who are concerned about the additives in pre-shredded cheese or who prefer a more natural product, grating cheese from a block at home is a recommended alternative. Grating your own cheese ensures that you know exactly what is in your food and can also result in a better-tasting product. Additionally, buying blocks of cheese and grating them yourself can often be more cost-effective than purchasing pre-shredded cheese.

Overall, while pre-shredded cheese can be a convenient option for some, it's important to be aware of the added starches and other additives that may be included in these products. For those following a low-carb diet or who prefer a more natural and potentially tastier option, grating cheese from a block is a simple solution.

Full-fat cheese is lower-carb than low-fat cheese

When it comes to cheese, there's good news for those watching their carbohydrate intake: cheese is allowed, and even encouraged, on a high-fat, low-carb eating plan like the ketogenic diet. However, it's important to remember that not all cheeses are created equal when it comes to their carb content.

Full-fat cheese, also known as whole-milk cheese, tends to have a lower carb count than its low-fat counterparts. This is because the process of reducing fat in cheese often involves adding other ingredients, such as starches and fillers, that can increase the carb content. So, if you're looking to keep your carb intake in check, opting for full-fat cheese is generally a better choice.

Take American cheese, for example. The full-fat version has almost 2 grams of carbohydrates per slice, while the low-fat version still has 2 grams of carbohydrates, in addition to being higher in processing. Similarly, full-fat cheddar cheese has 0.4 grams of carbohydrates per 1-ounce serving, while its low-fat counterpart has 0.5 grams.

Another factor to consider is that full-fat cheese often has a more intense flavour, so a little goes a long way. This can help with portion control, as you'll need less cheese to satisfy your taste buds. Cheeses like blue cheese, Parmesan, and goat cheese are all high in flavour and low in carbs, making them excellent choices for a low-carb diet.

However, it's important to remember that even full-fat cheese isn't entirely carb-free, and it's still high in calories and saturated fat. So, while it can be a part of a healthy, well-balanced diet, it should be enjoyed in moderation. If you're unsure about how much cheese to include in your diet, it's always best to consult with a healthcare professional or a registered dietitian.

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