Andy Montoya
The keto diet is a low-carb, high-fat diet often used to promote weight loss. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which your body uses fat instead of carbohydrates as its main fuel source. Cheese is allowed and even encouraged on this eating plan, but some choices are better than others. Cheddar cheese is a popular keto-friendly option, with a mild variety providing 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per 1-ounce (28-gram) serving. In this article, we will explore which types of cheddar cheese are the best choices for those following a keto diet and how to incorporate them into your meals.
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 1 gram per 1-ounce (28-gram) serving |
| Fat | 9 grams per 1-ounce (28-gram) serving |
| Protein | 7 grams per 1-ounce (28-gram) serving |
| Taste | Ranges from sharp to mild |
| Calories | 114 per 1-ounce serving |
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What You'll Learn
Cheddar is keto-friendly
Cheddar is a popular yellow cheese that ranges in flavor from sharp to mild, so most people can find a type that suits their taste preferences. Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. This means it’s a good fit for the keto diet. With a perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.
Full-flavored cheeses like Cheddar, Swiss, and blue cheeses provide an interesting flavor while still fitting into the ketogenic eating pattern. These high-fat, full-flavored cheeses can help add taste and texture to many dishes without significantly increasing carbohydrate content. Additionally, they tend to be more satiating than lower-fat options due to their higher fat content.
If you’ve decided to include cheese on your keto diet menu, you should be aware that not all cheeses are created equal. Some cheeses are more keto-friendly than others. Cottage cheese and low-fat and processed varieties should be avoided on the keto diet.
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Cream cheese is keto-friendly
The keto diet is a low-carb, high-fat diet that promotes weight loss by limiting carbohydrate intake to less than 50 grams per day. This restriction on carbs puts the body in a state of ketosis, where it uses fat instead of carbohydrates as its main fuel source. Cheese is allowed and even encouraged on the keto diet, as it is high in fat and low in carbs. However, not all cheeses are created equal, and some are more keto-friendly than others.
When choosing a cream cheese for keto, it is important to check the label for hidden carbs and other additives. Some varieties may contain added sugars, which can spike your carb count and affect ketosis. Plain, high-fat, and whipped cream cheese are generally considered the best options for keto, while flavoured or sweetened cream cheese products should be avoided. Grass-fed or organic cream cheese is also recommended, as it is unprocessed and less likely to contain additives.
In addition to cream cheese, there are several other keto-friendly cheeses. Cheddar, for example, is a popular choice on keto due to its high fat and low carb content. Other good options include Gouda, goat cheese, blue cheese, Swiss cheese, and Parmigiano Reggiano. These cheeses can add interesting flavours and textures to keto meals without significantly increasing the carbohydrate content.
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Full-fat cheese is best
The keto diet is a low-carb, high-fat diet that promotes weight loss by changing the body's fuel source from burning carbohydrates to burning fat. This process is called ketosis. A common misconception about the keto diet is that it restricts the consumption of cheese. On the contrary, cheese is not only allowed but also encouraged on the keto diet, as it is high in fat and protein while being low in carbohydrates.
When it comes to choosing the best cheddar cheese for keto, full-fat cheese is the way to go. Full-fat cheese has a higher impact on the calorific value, which is essential in a ketogenic diet. The high-fat content in full-fat cheese can help add taste, texture, and variety to your meals without significantly increasing the carbohydrate content. Additionally, full-fat cheese tends to be more satiating than its lower-fat counterparts, making you feel fuller for longer.
Cheddar cheese, in particular, is an excellent choice for keto because it has one of the highest fat-to-protein ratios among cheeses. Per 1-ounce (28-gram) serving, mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates. This nutritional profile makes it a perfect fit for the keto diet, as it aligns with the recommended ratio of high fat, moderate protein, and low carb intake.
Full-fat cheddar cheese also offers versatility in terms of taste and usage. Cheddar cheese varieties range from sharp to mild, allowing individuals to choose a type that suits their taste preferences. It has a perfect balance of acidity and creaminess, making it ideal for melting atop sandwiches, burgers wrapped in lettuce, low-carb bread, and casseroles. Furthermore, cheddar can be shredded and baked to create full-flavored crisps, providing a keto-friendly snack option.
When selecting full-fat cheddar cheese for keto, it is advisable to choose high-quality, grass-fed options whenever possible. By opting for grass-fed or organic varieties, you can ensure the cheese is free from added hormones and antibiotics, which may be present in conventionally produced dairy products. Additionally, checking the ingredient labels is essential to avoid any hidden carbohydrates or unwanted additives.
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Avoid cottage cheese
Cheddar cheese is a popular choice for keto dieters. It is a full-fat, high-quality cheese with a big impact from fat and protein, with 9 and 7 grams, respectively, per 1-ounce (28-gram) serving. However, one source notes that while cheese is allowed and even encouraged on the keto diet, some choices are better than others.
Cottage cheese, for example, is not considered keto-friendly by some sources due to its relatively high carb content and low fat. Per 1/2-cup serving, cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein. While it is a nutritious, high-protein food, it is not the best option for those on a keto diet.
The keto diet is a low-carb, high-fat diet often used to promote weight loss. It typically limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source. For this reason, certain foods are better suited for the keto diet than others.
While cottage cheese is a good source of protein, it does not fit the keto diet's macronutrient profile due to its higher carb content. Too much protein can also be converted into glucose, which can kick your body out of ketosis. Therefore, it is important to be mindful of your protein intake and choose foods that fit within the keto diet's guidelines.
However, some sources do consider cottage cheese to be keto-friendly, suggesting that it can be consumed in moderation on the keto diet. It is a versatile ingredient that can be used in various recipes, such as dips, salads, and stuffed bell peppers. It is also a good option for those who are health-conscious, as it is a favourite among weight-watchers and fitness enthusiasts due to its substantial protein content.
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Cheese is high in fat and protein
The keto diet is a low-carb, high-fat diet often used to promote weight loss. It traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source. For this reason, cheese, which is high in fat and protein, is allowed and even encouraged on the keto diet.
Cheese is a perfect match for the keto diet because it is high in fat and has a low carbohydrate content. High-fat, full-flavored cheeses like cheddar, Swiss, and blue cheese can help add taste and texture to many dishes without increasing carbohydrate content significantly. They are also more satiating than lower-fat cheese options. For example, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per 1-ounce (28-gram) serving. This makes cheddar a good fit for the keto diet.
Other high-fat cheeses that are keto-friendly include goat cheese, Gouda, and Gruyère. Like cheddar, these cheeses have a fairly low melting point, making them great for melting atop sandwiches, lettuce-wrapped burgers, low-carb bread, casseroles, and keto mac and cheese recipes. Cream cheese is also keto-friendly, especially when it comes from a creamery rather than an industrial operation. When it comes to cream cheese, the full-fat version is preferred over its lower-fat alternative.
While cheese is a great option for the keto diet, it is important to note that not all cheeses are created equal. Some cheeses are more keto-friendly than others, and certain cheeses should be limited or skipped altogether. For example, cottage cheese and low-fat and processed cheese varieties are considered the worst cheeses for the keto diet. Additionally, if you find that your weight loss is plateauing while on keto, you may want to consider reducing your cheese intake or discussing the role of dairy in your diet with your healthcare team.
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Frequently asked questions
All types of cheddar cheese are keto-friendly, including mild, sharp, and Swiss. Cheddar has a high-fat content, with 9 grams of fat per 1-ounce serving, and less than 1 gram of carbs, making it a good fit for the keto diet.
Other keto-friendly cheeses include blue cheese, goat cheese, Gouda, Gruyère, and Parmigiano Reggiano.
Cheese is keto-friendly because it is high in fat and protein and low in carbs. The keto diet is a low-carb, high-fat diet that promotes weight loss by changing the body's fuel source from carbohydrates to fat.
Yes, cottage cheese and low-fat, processed cheese varieties are not keto-friendly.
