Keto And Cheese: What's The Deal?

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. While cheese is allowed and even encouraged on the keto diet, not all cheeses are created equal. The way cheese is bought can determine its keto value, as the nutritional profile of cheese varies. Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better keto options. Full-fat cheeses are generally preferable to low-fat or non-fat varieties, which tend to have higher carb counts. Processed cheeses, like American cheese, are best avoided, as they are highly processed and tend to have high carbohydrate content.

Goat cheese is keto-friendly, with zero carbs and a good source of fat and protein

Goat cheese is a keto-friendly food, with zero carbs and a good source of fat and protein.

Goat cheese, also known as Chevre, is a creamy cheese made from goat's milk. It has a tangy, tart flavour that is sometimes described as gamy or earthy. Goat cheese is an excellent choice for those following a keto diet as it contains zero carbs, making it a great way to hit your macros. According to the U.S. Department of Agriculture (USDA), 1 ounce (oz) of goat cheese offers 103 calories, 8 grams of fat, and 6 grams of protein.

Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk, making it easier to digest. It also contains different proteins to cow's milk, which can be beneficial for those with allergies or intolerances to cow's milk.

Goat cheese is a versatile ingredient that can be used in a variety of dishes. It works well in appetizers, salads, casseroles, and omelettes. For a keto-friendly snack, try spreading goat cheese on a thick slice of cucumber, topping it with smoked salmon or turkey, and finishing it with another cucumber slice.

In addition to its nutritional benefits, goat cheese has a soft, spreadable texture and a tangy taste that is not too overwhelming. Overall, goat cheese is a tasty and healthy option for those following a keto diet.

Blue cheese is high-flavour and low-carb, making it a good keto option

Blue cheese is a great option for those on a keto diet. It is both low in net carbs and high in fats, making it a good keto option. A 100g serving of blue cheese contains only 2.34g of net carbs, which is well within the daily limit of 20-30g of net carbs to stay in ketosis.

Blue cheese is also a good source of fat, as it does not contain any non-keto ingredients such as sweeteners, oils, or food additives. However, it is important to note that most of your fats should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

When it comes to choosing cheese for a keto diet, it is important to consider the type of cheese and how it is prepared. Soft and semi-soft cheeses tend to have more lactose (carbs) than semi-hard and hard cheeses, which usually have lower lactose content. Full-fat cheeses are also a better option for keto, as they have lower lactose content and less than 1g of carbs per serving. Pre-shredded cheeses should be avoided as they often contain added starches that increase the carb count.

Overall, blue cheese is a flavorful and low-carb option for those on a keto diet. It can be enjoyed as a snack or used as a topping for dishes.

Parmesan is a keto favourite, adding flavour to salads and non-starchy vegetables

Keto dieters tend to prioritise foods that are high in fat to compensate for the calories they miss out on when restricting carbs. Cheese is a great keto food because it is high in fat, moderate in protein, and low in carbs. Parmesan, in particular, is keto-friendly because it is both low in net carbs and high in fats.

A 100g serving of Parmesan contains 3.22g of net carbs, which is well within the ideal daily net carb consumption of 20g-30g. It is also a good source of fat, containing no non-keto ingredients. However, it is important to note that most of your fats should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

In addition to being keto-friendly, Parmesan adds a hit of salty, nutty flavour to foods. It is perfect for sprinkling over salads, especially Caesar salads, and non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini.

For example, a low-carb Chicken Parmesan recipe might include skinless and boneless chicken breasts dipped in a garlicky egg wash and coated in a mixture of Parmesan and almond flour. The chicken is then fried to a crispy, golden perfection and served with a rich tomato sauce and melted mozzarella cheese.

When buying Parmesan, it is best to choose an all-natural block of cheese with no fillers and grate it yourself, as pre-grated or pre-shredded varieties may contain anti-caking fillers that increase the carbohydrate content. Additionally, while Parmesan is a great keto option, it is important to practice portion control, as it can be high in calories and sodium.

Cream cheese is a keto staple, especially when sourced from a creamery

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. While not all cheese is created equal, cheese is allowed and even encouraged on the keto diet. This is because it is high in fat, contains moderate protein, and is low in carbs. However, it's important to remember that cheese is not unlimited in a keto diet, as it still contains calories and carbs, as well as saturated fat, which is considered less heart-healthy than unsaturated fats.

When choosing a cheese to eat on keto, it's important to remember that soft and semi-soft cheeses often have more lactose (carbs) than harder cheeses. So, while all cheese can be keto, it's not all carb-free. Choose full-fat cheeses whenever possible and steer clear of any with added starch or sweeteners. Pre-shredded cheese sometimes contains added starches, so it's better to buy whole blocks and shred them yourself.

Full-fat cheeses are better than low-fat, which often contain added sugar

When it comes to keto, full-fat cheeses are better than low-fat varieties, which often contain added sugar. While cheese is allowed and even encouraged on the keto diet, not all types are created equal.

The keto diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is a perfect fit for keto because it is high in fat, contains moderate protein, and most varieties are low in carbs. However, some cheeses are better than others.

Full-fat cheeses are generally a better choice for keto because they have a lower lactose content and less than 1 gram of carbs per serving. On the other hand, low-fat and non-fat cheeses typically have higher carb counts. They may also contain added sugar, so it is important to check the labels.

Soft and semi-soft cheeses often have more lactose (a type of sugar), while semi-hard and hard cheeses usually have less lactose and are, therefore, better for keto. For example, harder cheeses like Cheddar and Parmesan tend to have a lower carb count, while softer cheeses like ricotta have higher amounts of carbs.

When choosing a cheese for keto, it is best to select high-quality, full-fat, and grass-fed varieties. Goat cheese, blue cheese, Parmesan cheese, and cream cheese are all excellent choices.

It is important to note that while cheese is a great addition to a keto diet, it should be consumed in moderation. Cheese is high in calories and saturated fat, so it should be enjoyed as part of a balanced diet.

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