Soft Cheeses And Keto: What's The Verdict?

Cheese is a beloved dairy product that can be enjoyed in many ways and forms. For those on the keto diet, cheese can be a great addition to meals, as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal when it comes to their keto-friendliness. While full-fat, semi-hard, and hard cheeses tend to be the best options, some soft cheeses can also be enjoyed in moderation on the keto diet.

Soft cheeses may be less keto-friendly than hard cheeses

When following a keto diet, it is essential to prioritize foods high in fat to compensate for the calories lost from restricting carbs. Hence, full-fat cheeses are generally more keto-friendly than low-fat or non-fat varieties, as they have lower lactose content and typically less than 1 gram of carbs per serving.

For example, an ounce of brie, a soft cheese, contains 6 grams of protein and 8 grams of fat but also has 0.1 grams of carbs. In contrast, an ounce of cheddar, a semi-hard cheese, provides 7 grams of protein, 9 grams of fat, and less than 1 gram of carbs. Similarly, an ounce of parmesan, a hard cheese, has 8.5 grams of protein, 9 grams of fat, and only 0.1 grams of carbs.

It is worth noting that highly processed cheeses, such as American cheese and spray cheese, should be avoided on a keto diet due to their artificial ingredients and high levels of processing.

Additionally, when buying pre-shredded cheese, it is important to check the labels as they sometimes contain added starches, increasing the carb content. For this reason, it is generally recommended to buy whole blocks of cheese for the best keto experience.

Goat cheese is keto-friendly

Goat cheese is a keto-friendly food because it is low in net carbs and high in fats. It is also a good source of fat because it does not contain any non-keto ingredients.

Goat cheese is also known as Chevre and is made from goat's milk. It has a creamy texture and a tangy, tart flavour that is sometimes described as gamy or earthy.

Goat cheese is an excellent choice for anyone following a keto diet. 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 a good option for people with lactose intolerance as it contains less lactose than many other kinds of cheese made from cow’s milk.

Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, and omelets. It is a healthy choice as it is minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.

When following a keto diet, it is important to limit your net carb consumption to 20-30 grams per day to stay in ketosis. Goat cheese can help you achieve this goal while adding flavour and variety to your meals.

Blue cheese is keto-friendly

A keto diet is a high-fat (70% to 80%), moderate-protein, and low-carb diet. Cheese is allowed and even encouraged on this eating plan, as it is high-fat, moderate-protein, and low-carb. However, not all cheeses are keto-friendly, and it is important to check the nutrition information for each type of cheese and brand.

Blue cheese is a keto-friendly cheese with 0.5g of carbs, 4.5g of protein, and 6g of fat per 21g slice, according to the USDA. It is a versatile cheese that can be used in many dishes, such as salads, chicken wings, and vegetables.

When purchasing blue cheese, it is best to avoid pre-crumbled cheese, as it may contain additives and starches. Instead, opt for a good-quality block of blue cheese and crumble it yourself as needed.

Blue cheese is also commonly used as an ingredient in keto salad dressings, adding a tangy flavour to the mix.

Cottage cheese is not keto-friendly

A 1/2-cup serving of cottage cheese contains 88 calories, 2.4 grams of fat, 4.5 grams of carbohydrates, and 11.6 grams of protein. If you are on a strict keto diet, it is important to limit your cottage cheese intake.

The keto diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is allowed and even encouraged on this diet, but some choices are better than others. Full-fat, grass-fed, and high-quality cheeses are generally the best options.

When following a ketogenic diet, it is important to choose foods that are healthy, provide variety, and fit into your daily intake goals for fat, protein, and carbohydrates. Dairy foods like cheese can provide needed fat, along with high-quality protein, calcium, and variety. However, the carb and fat contents of cheese can vary, especially among cottage cheese varieties.

If you want to add cottage cheese to your keto diet, it is important to check its nutrition label and compare brands. Plain and full-fat cottage cheese will generally be the highest in fat and lowest in carbs. You can also bump up the fat content of cottage cheese by stirring in some olive oil or chopped olives.

Cream cheese is keto-friendly

Cream cheese is also a good source of vitamin A and antioxidants, and it offers probiotics that can support your immune system and reduce inflammation. It's also low in lactose, so it's often tolerated by those with lactose intolerance.

When choosing a cream cheese for your keto diet, check the nutrition label to ensure it's low in carbs and high in fat. Some brands, like Philadelphia Cream Cheese, are super keto-friendly, with less than one gram of carbs and 10 grams of fat per 1-ounce serving.

Cream cheese is a great ingredient to boost fat content and add flavour to your keto meals. You can use it as a fat booster on top of meats, as a thickener for sauces, in meat and cheese wraps, or mixed with herbs and heavy cream to create a dip.

However, it's important to note that not all cream cheeses are created equal. Some brands may include additives like sugar, which can spike your carb count and affect ketosis. So, always read the labels carefully and opt for organic and probiotic cream cheese brands whenever possible.

Additionally, while cream cheese is generally keto-friendly, it's important to consume it in moderation as part of a balanced keto diet.

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