Cheese On Keto: What's Allowed?

The ketogenic diet, or keto, is a low-carb, high-fat eating plan. While some cheeses are more keto-friendly than others, all types of cheese are allowed on the keto diet. This is because cheese is relatively low in carbohydrates, which complies with the key principle of the keto diet.

The nutritional profile of cheese

Cheese is a nutrient-dense food, providing protein, fats, and minerals. The nutritional profile of cheese varies depending on the type of milk used, the aging process, and the production method. Here is a breakdown of the nutritional content of cheese:

Fat and Calories:

Cheese is a great source of healthy fats, including saturated fat, monounsaturated fat, and polyunsaturated fat. It is also calorie-dense, with about 100 calories per ounce, depending on the variety.

Protein:

Cheese is an excellent source of protein, with hard, aged cheeses like Parmesan containing the highest amounts. Even soft cheeses like mozzarella provide a good amount of protein.

Calcium:

All cheese contains calcium, which is essential for bone health. Hard cheeses, such as Parmesan and Swiss, tend to have higher calcium content than soft cheeses.

Vitamins and Minerals:

Cheese is rich in vitamins A and B12, as well as zinc, phosphorus, and riboflavin. Grass-fed cheese also contains vitamin K2 and conjugated linoleic acid (CLA), a type of healthy fat that may offer health benefits.

Sodium:

Cheese is usually high in sodium, with most varieties containing 300-450 mg per serving. However, some cheeses, like goat cheese, whole-milk mozzarella, and Swiss cheese, are lower in sodium, with only 50-100 mg per serving.

Lactose:

Cheese contains lactose, a sugar that some people have difficulty digesting due to lactose intolerance. However, firmer, aged cheeses like Parmesan, Swiss, and cheddar are generally lower in lactose and may be better tolerated by those with lactose intolerance.

In summary, cheese offers a wide range of nutritional benefits, including healthy fats, protein, calcium, and vitamins. However, it is also high in calories, saturated fat, and sodium, so it should be consumed in moderation as part of a balanced diet.

The benefits of cheese

Cheese is a dairy product that has been consumed for over 7,000 years. It is a good source of calcium, protein, and other nutrients, and offers various health benefits. Here are some of the benefits of consuming cheese:

Source of Essential Nutrients

Cheese is an excellent source of calcium, protein, vitamins, and minerals. It contains high-quality proteins that provide physiological functions and all essential amino acids except methionine and cysteine. It is also a good source of vitamins A, B2, B12, and B9, which have health benefits such as supporting the immune system and managing nervous system health.

Bone and Dental Health

The calcium and vitamin D content in cheese contribute to healthy bone development and help prevent osteoporosis. Additionally, cheese can help prevent dental cavities by raising the pH level in dental plaque, offering protection against tooth decay.

Weight Management

Cheese can be beneficial for weight management. Its high protein and fat content can help with weight gain or muscle building when consumed in moderation as part of a balanced diet.

Cardiovascular Benefits

Some studies suggest that cheese may have cardiovascular benefits. Certain types of cheese contain omega-3 fatty acids, which are believed to benefit the heart and brain. Additionally, cheese contains bioactive peptides that exhibit antihypertensive properties and can help control blood pressure.

Cancer Prevention

The calcium content in cheese has been linked to a reduced risk of certain cancers, such as colorectal cancer. Additionally, cheese made from the milk of ruminant animals contains a fatty acid called conjugated linoleic acid, which has potential anti-carcinogenic properties.

Gut Health

As a fermented food, cheese may help boost healthy gut bacteria. It contains probiotic strains that contribute to the formation of short-chain fatty acids, which are beneficial for gut health.

Antioxidant Properties

Cheese also has antioxidant properties due to the presence of sulfur amino acids, vitamins A, E, and C, and beta-carotene. These antioxidants can help scavenge free radicals and protect the body from oxidative stress.

While cheese offers these benefits, it is important to consume it in moderation as part of a balanced diet. Some types of cheese can be high in calories, saturated fat, and sodium, so it is essential to choose varieties that fit within your dietary needs and goals.

The drawbacks of cheese

While cheese is a staple in many diets and can be consumed as part of a keto diet, it does have some drawbacks. Here are some of the potential negatives of including cheese in your diet:

High in Calories

Cheese is a calorie-dense food, with approximately 100 calories per ounce, depending on the variety. This means that it can contribute to weight gain if consumed in excess. For those trying to lose weight, including on a keto diet, it is important to monitor cheese intake and practice moderation.

High in Saturated Fat

Cheese is high in fat, including saturated fat, which has been linked to an increased risk of heart disease and high cholesterol. Some experts advise limiting saturated fat intake, especially for individuals with cardiovascular disease or high cholesterol.

High in Salt

Cheese is typically loaded with sodium, which can be a concern for people with high blood pressure. Excess sodium intake can lead to increased blood pressure and other health issues.

Low in Fiber

Cheese contains no fiber, and a diet very high in dairy can lead to constipation. A balanced diet that includes other fiber-rich foods is important to maintain regular digestion.

Allergies and Intolerances

Some people avoid cheese due to lactose intolerance or a milk allergy. Lactose intolerance occurs when the body lacks the enzyme needed to digest lactose, a sugar found in milk. This can lead to digestive issues such as gas, bloating, and diarrhea. Milk allergies can be life-threatening and cause immune reactions to proteins in milk, such as casein.

Listeria Contamination

Soft cheeses and blue-veined cheeses, especially those made with unpasteurized or raw milk, can be contaminated with listeria. Consuming listeria-contaminated foods can lead to illness, and it is recommended to avoid soft cheeses unless they are made with pasteurized milk.

The best keto-friendly cheeses

Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more suitable than others. Here is a list of some of the best keto-friendly cheeses:

• Cheddar: A popular yellow cheese that comes in a range of flavours from sharp to mild. A good melting cheese, excellent on sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles. Per 1-ounce (28-gram) serving, mild cheddar has 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs.
• Gouda: A slightly sweet and creamy, yellow-hued cheese made from cow's milk. Gouda has a low melting point, making it a good topping for burgers or an addition to keto mac and cheese. Per 1-ounce serving, it has 8 grams of fat, 7 grams of protein, and 1 gram of carbs.
• Goat Cheese ( Chèvre ): A creamy cheese with a tart, gamy, or earthy flavour. Goat cheese is lower in lactose than cow's milk cheese and is easier to digest. It is not great for melting but works well in appetizers, salads, casseroles, and omelets. Per 1-ounce serving, it has 9 grams of fat, 7 grams of protein, and minimal carbs.
• Blue Cheese: A unique cheese made using cultures of a specific type of mould, giving it a deep flavour and creamy texture. Blue cheese is great fresh on salads, blended into a dip, or made into a sauce for vegetable noodles or steaks. Per 1-ounce serving, it has 8 grams of fat, 6 grams of protein, and 1 gram of carbs.
• Cream Cheese: Cream cheese is a keto favourite, often used as a spread or in dips. It has a high-fat content and is a good addition to a meal or snack when you need more fat. Per 1-ounce serving, it has 8 grams of fat, 1 gram of carb, and 2 grams of protein.
• Parmesan: Grated parmesan adds a salty, nutty flavour to foods. It is excellent on salads and pairs well with non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini. Per tablespoon, it has 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein.

When choosing keto-friendly cheeses, opt for full-fat, grass-fed, and minimally processed varieties. Soft cheeses tend to have more lactose (a type of sugar), so harder cheeses are often a better option. Avoid low-fat, processed, and highly-refined cheeses, as they often contain added sugars, preservatives, and unhealthy oils.

The worst keto-friendly cheeses

Cheese is allowed and even encouraged on the keto diet, but some choices are better than others. The keto diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is a great source of fat and protein, but it's important to remember that not all cheeses are created equal. Some cheeses are highly processed and contain added sugars, artificial flavours, preservatives, and other ingredients that can be harmful to health. Here are the worst keto-friendly cheeses:

Canned or Spray Cheese

While the macronutrients of spray cheese may technically fit within the keto diet, it is highly processed and contains a lot of stabilizers, fillers, and oils that do not provide nutritional benefits. These additives can lead to inflammation in the body, which is associated with various health conditions.

American Cheese

American cheese is often highly processed and contains a mix of cheese and non-cheese ingredients. While it may have plenty of fat, it also tends to contain whey powder, canola oil, added colours, and preservatives. As there are better, less-processed options available, this type of cheese is not worth including in a keto diet.

Low-Fat or Reduced-Fat Cheese

Low-fat and reduced-fat cheeses are highly processed and usually made with skim milk, which is not ideal for the keto diet. These cheeses have a lower fat content and are not as satisfying as full-fat cheeses. If the goal is to fuel the body with fat through ketosis, it is best to stick to full-fat cheese options.

Cottage Cheese

Cottage cheese is a fresh cheese made by separating casein curds and liquid whey. While it is generally considered healthy, its nutrient profile is not ideal for the keto diet. It has a higher carbohydrate content, and even small amounts can add up quickly. Therefore, it is best to limit the amount of cottage cheese consumed while on a strict keto diet.

Ricotta Cheese

Similar to cottage cheese, ricotta cheese has a higher carbohydrate content. While it may be suitable in small quantities, the portion sizes need to be watched carefully. A 1/2-cup serving of ricotta can contain up to 9 grams of carbohydrates, which can quickly add up and take up a significant portion of the daily carbohydrate allotment for those on a keto diet.

Frequently asked questions