Andy Montoya
Cheese is a beloved food product made from aged milk and various enzymes and microbial strains. While it is often touted as a food with no carbohydrates, this is not entirely accurate. Most cheeses contain 1-2 grams of carbohydrates per ounce, with the carb content varying based on the type of cheese. The carbohydrates in cheese come mainly from lactose, a natural sugar found in dairy. However, during the cheese-making process, lactic acid bacteria consume most of the lactose, converting it into lactic acid. As a result, harder cheeses tend to have lower lactose and carb content, with some being labelled as having zero carbs. Additionally, aged cheeses have lower lactose levels due to the aging process breaking down sugars. While cheese is not completely carb-free, it is still considered a low-carb food, making it a popular choice for those following keto or other low-carb diets.
| Characteristics | Values |
|---|---|
| Carbohydrates in cheese | Most natural cheeses contain less than 1 gram of carbohydrates per serving. |
| Carbohydrates in milk | Milk contains lactose, a natural sugar and carbohydrate. |
| Cheese as a low-carb option | Cheese is a low-carb food, making it a popular choice for keto and other low-carb diets. |
| Factors affecting carb content in cheese | The type of cheese, aging process, additives, and processing methods can impact the carb content. Aged cheeses tend to have lower carb content due to reduced lactose levels. |
| Recommended low-carb cheeses | Goat cheese, cream cheese, havarti, blue cheese, colby jack, and aged cheeses are recommended for low-carb diets. |
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What You'll Learn
Lactose is a carbohydrate
Lactose is an essential component of human milk, providing several physiological benefits. It serves as a source of glucose and galactose, which are building blocks for various macromolecules, and it aids in drawing water into the mammary gland, determining the volume of milk produced. Additionally, lactose has a lower cariogenicity compared to other sugars, as it is not a substrate for dental plaque formation and is not rapidly fermented by oral bacteria.
The process of cheese-making involves the addition of lactic acid bacteria to milk, which breaks down lactose. These bacteria consume most of the lactose, converting it into lactic acid. The remaining lactose is drained off when the whey is separated from the curd, resulting in a significant reduction of lactose content in cheese compared to milk.
While cheese is not completely lactose-free, it typically contains very low levels of lactose. Hard cheeses, in particular, tend to be lower in lactose and are often labelled as lactose-free. The low levels of lactose in cheese mean that it is generally well-tolerated by individuals with lactose intolerance, although the threshold for symptom onset can vary.
In summary, lactose is a carbohydrate found in milk that undergoes significant processing during cheese-making, resulting in a substantial reduction of its concentration in the final cheese product.
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The aging process of cheese breaks down sugars
Milk contains a sugar called lactose. During the process of making cheese, bacteria are added to the milk, which eat the lactose and convert it to lactic acid. This process is essential in changing the flavour of the milk and creating an environment that is too acidic for spoilage bacteria, allowing the cheese to be aged for extended periods without going bad.
The ageing process of cheese, also referred to as ripening or maturing, allows the cheese and its proteins and fats to continue breaking down and hardening. The younger a cheese is, the more lactose it contains. As cheese ages and ferments, the lactose sugars are further broken down, making the cheese harder and the lactose lower. This is why aged cheeses are easier to digest for those who are lactose intolerant.
The first curd that is created by the rennet contains long-chain proteins that are complex. The second process, called proteolysis, is a chemical process where these long protein chains break down into smaller sections of links. The proteins also break down into amino acid compounds, which give certain cheeses fruity, nutty, or smoky flavours.
The length of the ageing process depends on the type of cheese. Soft cheeses like Camembert or Brie are aged, but usually no longer than a month. Harder cheeses with low moisture content, such as cheddar varieties, can be aged for several years. A 21-year-old Parmesan cheese was even auctioned off for charity.
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Goat cheese is low in carbs
Cheese is often considered a good food to eat on a low-carb diet. This is because it is high in fat, moderate in protein, and low in carbohydrates. However, not all cheeses are created equal, and some are more keto-friendly than others. For example, cottage cheese and ricotta are not as keto-friendly due to their high protein and carbohydrate content.
Goat cheese is a type of cheese that is low in carbohydrates. A 100-gram serving of goat cheese contains 0.12 grams of net carbs, 30 grams of fat, and 21.58 grams of protein. Goat cheese is also a good source of fat because it does not contain any non-keto ingredients. It is important to limit net carb consumption to 20-30 grams per day to stay in ketosis, and goat cheese fits well within this limit.
Goat cheese is also a good option for those who are lactose intolerant. Lactose is a carbohydrate, and during the process of making cheese, bacteria eat most of the lactose and convert it to lactic acid. Goat cheese contains less lactose than cow's milk, and the proteins are different, making it easier to digest.
Overall, goat cheese is a low-carb food that can be enjoyed as part of a keto diet or for those looking to reduce their carbohydrate intake. It is also a good option for those who are lactose intolerant or have difficulty digesting cow's milk.
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Cottage cheese is high in carbs
Cheese is generally considered to be low-carb, but some cheeses are more keto-friendly than others. For example, goat cheese contains zero carbs, while cottage cheese contains a relatively high amount of carbs.
Cottage cheese is a popular dairy product often enjoyed at breakfast or by health-conscious consumers. It is well-known for its high protein content, but it also contains a significant amount of carbohydrates. A 1/2-cup (100-gram) serving of cottage cheese typically contains around 4.5 grams of carbohydrates, which is considered relatively high for a keto diet. Therefore, those on a strict keto diet may want to limit their consumption of cottage cheese or choose full-fat varieties without added thickeners, which tend to be lower in carbs.
The keto diet is a high-fat, moderate-protein, and low-carb eating plan that aims to change the body's biochemistry to induce weight loss. While cheese is allowed and even encouraged on this diet, not all cheeses are created equal in terms of their carb content. Some cheeses, like goat cheese, contain no carbs, while others, like cottage cheese, have a relatively high amount.
Cottage cheese is a versatile ingredient that can be used in various recipes, such as pancakes, dips, and stuffed bell peppers. However, due to its relatively high carb content, those on a keto diet may need to limit their portion sizes or choose other cheese varieties to stay within their daily carb limits.
While cottage cheese may not be the best choice for those on a strict keto diet due to its carb content, it is a good source of protein and can be included in a well-rounded, healthy diet. It is also a favourite among weight watchers and fitness enthusiasts for its mild flavour and creamy texture.
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Cheese is high in fat and calories
Cheese is often considered a high-fat food, and it is encouraged in some high-fat, low-carb diets, such as the keto diet. While the fat content varies depending on the type of cheese, some cheeses are considered 'high-fat' products, such as soft goat's cheese, which contains about 26g of fat per 100g. Goat's cheese is similar in fat content to Brie and Edam, and has more fat than mozzarella and ricotta, which are lower-fat options.
Cheese is also high in calories. A 30g portion of cheese provides seven per cent of your daily calories, and a handful of grated cheddar can easily weigh 50g, adding over 10 per cent of your daily calorie requirement. However, some cheeses are lower in calories, such as cottage cheese, which is often recommended for weight loss as it is high in protein and low in calories. Other lower-calorie options include part-skim mozzarella, Swiss cheese, and feta cheese.
Cheese is made from milk, and during the process of turning milk into cheese, bacteria are added, which eat about 95% of the lactose (a type of carbohydrate) and convert it to lactic acid. Rennet is then added to curdle the milk, and the remaining lactose is drained off when the whey is separated from the curd. As a result, there is very little to no lactose left in cheese. Therefore, while milk contains carbohydrates in the form of lactose, cheese does not, as the lactose is drained off during the cheese-making process.
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Frequently asked questions
Cheese contains very few carbohydrates because the lactose, a natural sugar found in milk, gets broken down during the aging process. The longer the aging process, the fewer carbs are left in the cheese.
Some cheeses with low carbs include goat cheese, cream cheese, havarti, blue cheese, and colby jack.
Yes, some cheeses are not suitable for low-carb diets. These include cottage cheese, ricotta, and sweetened cream cheese.
