Cheese And Keto: Weight Loss Friend Or Foe?

The ketogenic diet, or keto diet, is a high-fat, low-carb eating plan designed to change your body's biochemistry and promote weight loss. While the keto diet restricts certain foods, cheese is allowed and even encouraged. Cheese is high in fat, moderate in protein, and low in carbs, making it an ideal keto food. However, not all cheeses are created equal, and some varieties are better suited for the keto diet than others.

Cheese lovers can rejoice, as most types of cheese are suitable for the keto diet. The key is to choose cheeses that are high in fat, moderate in protein, and low in carbs. Examples of keto-friendly cheeses include cheddar, gouda, goat cheese, blue cheese, and parmesan. These cheeses have a favourable fat-to-protein ratio and minimal carbs, making them perfect for the keto diet.

However, it's important to remember that cheese is not unlimited on keto. It still contains calories and carbs, and it's high in saturated fat, which may have negative health implications. Additionally, some people may have sensitivities or allergies to dairy, including lactose intolerance or casein intolerance.

When selecting cheese for the keto diet, it's best to choose high-quality, grass-fed, and full-fat varieties. Processed or low-quality cheeses should be avoided, as they often contain added sugars or preservatives that increase the carbohydrate content.

In conclusion, cheese can be a delicious and nutritious part of the keto diet, but it's important to choose the right types and consume them in moderation as part of a well-rounded eating plan.

The nutritional profile of cheese

• An ounce of brie, a soft cheese, contains 95 calories, 7.9 grams of fat, 4% of the recommended daily value (DV) of calcium, 8% of the DV of sodium, and 7 grams of protein.
• An ounce of Swiss Gruyere, a semi-soft cheese, contains 110 calories, 8 grams of fat, 11% of the DV of calcium, 10% of the DV of sodium, and 8 grams of protein.
• An ounce of cheddar, a semi-hard cheese, contains 114 calories, 9.4 grams of fat, 15% of the DV of calcium, 8% of the DV of sodium, and 7 grams of protein.
• An ounce of parmesan, a hard cheese, contains 121 calories, 8 grams of fat, 19% of the DV of calcium, 2% of the DV of sodium, and 11 grams of protein.

In general, cheese is a good source of micronutrients, including fat (including the short-chain fatty acid butyrate), protein, and calcium. It also contains vitamin A, vitamin B12, zinc, phosphorus, and riboflavin. If you buy cheese made from 100% grass-fed milk, it will also contain vitamin K2 and the omega-3 fatty acid conjugated linoleic acid (CLA).

Cheese made from grass-fed milk may also have a healthier balance of omega-6 and omega-3 fatty acids, which are important for heart and metabolic health. Omega-3 fats may also help prevent obesity and heart disease, and reduce inflammation.

In addition to these nutrients, cheese also contains healthy bacteria, which can improve gut health, increase metabolism, and improve digestion.

The health benefits of cheese

Cheese is a nutrient-dense food that can be a good source of many health benefits. Here are some of the health benefits of consuming cheese:

Rich in Nutrients

Cheese is a whole food packed with protein, fats, and minerals. Harder cheeses like Parmigiano-Reggiano and aged cheddar are excellent sources of calcium, providing about 180 milligrams per ounce. Softer cheeses like cottage cheese also provide protein and calcium, with about 14 grams and 80 milligrams per half-cup, respectively. Additionally, cheese made from grass-fed milk contains omega-3 fatty acids and vitamin K2.

Bone and Muscle Health

The calcium and protein content in cheese contribute to building strong bones and muscles. Cheese is also a source of whey protein, which is commonly used in muscle-building supplements. The vitamins A, D, K, and zinc in cheese are also believed to support bone health.

Dental Health

Consuming cheese may help prevent dental cavities by increasing saliva production and protecting teeth from acid erosion.

Lower Blood Pressure

The high calcium content in cheese can help reduce blood pressure. Lower-fat and low-sodium cheeses, when eaten in moderation as part of a healthy diet, may help lower blood pressure. Examples include cottage cheese, ricotta cheese, parmesan, feta, and goat cheese.

Improved Gut Health

Fermented foods like cheese contain probiotic bacteria, which can improve gut health and keep cholesterol levels in check.

Reduced Inflammation

Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help reduce inflammation and potentially prevent heart disease and obesity.

Blood Vessel Protection

Cheese is a source of glutathione, an antioxidant that helps maintain brain health and may also improve blood vessel function.

Weight Gain and Muscle Building

Cheese is energy-dense, providing substantial calories per gram, making it suitable for healthy weight gain. Additionally, the protein and fat content in cheese can aid in muscle building. Cottage cheese, in particular, is a popular choice among athletes and bodybuilders.

Cancer Prevention

The calcium, vitamin D, and lactic acid content in cheese may help prevent certain types of cancer, such as colorectal and bladder cancer.

Thyroid Health

Hard cheeses like cheddar are a good source of selenium, which is essential for regulating thyroid function and boosting immunity.

While cheese offers these health benefits, it is important to consume it in moderation due to its high-fat and sodium content. Additionally, some individuals may have sensitivities or allergies to the lactose or casein in cheese, which can cause digestive issues and other unpleasant side effects.

The best cheeses for keto

Cheese is allowed and even encouraged on the keto diet, as it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more suitable than others. Here are some of the best cheeses to include in your keto diet:

Cream Cheese

Cream cheese is very popular on the keto diet. With only 84 calories per 1-ounce serving, it has 1 gram of carbs, 8 grams of fat, and 2 grams of protein. It can be a great snack or meal addition when you need more fat. Cream cheese also contains high levels of probiotics with live bacteria, which can aid your digestive system.

Goat Cheese

Goat cheese is another keto-friendly option. It contains no carbs, 8 grams of fat, and 6 grams of protein per 1-ounce serving, for a total of 103 calories. Goat cheese also has less lactose than cow's milk, making it easier to digest.

Parmesan Cheese

Parmesan cheese, with its nutty and salty flavour, is a great keto-friendly option. A tablespoon of grated parmesan contains 0.7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and only 21 calories. It's perfect for adding flavour to salads and non-starchy vegetables like broccoli, cauliflower, and zucchini.

Blue Cheese

Blue cheese is a unique, complex cheese with a high amount of flavour. It has 0.5-0.7 grams of carbs, 6 grams of protein, and 6-8 grams of fat per 1-ounce serving. Blue cheese is a great low-carb option for snacking or adding to your favourite dishes.

Cheddar Cheese

Cheddar cheese is a versatile, popular choice for the keto diet. It comes in different flavours, from mild to sharp. A 1-ounce serving provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs. Cheddar has a low melting point, making it great for melting on sandwiches, burgers, and casseroles.

Gouda Cheese

Gouda cheese is a slightly sweet, creamy cheese made from cow's milk. It has 1 gram of carbs, 7 grams of protein, and 8 grams of fat per 1-ounce serving. Gouda melts easily, making it perfect for fondues, mac and cheese, and toppings.

The worst cheeses for keto

Cheese is a great food option for those on the keto diet, as it is typically high in fat, moderate in protein, and low in carbs. However, some cheeses are more suitable than others due to variations in fat and carb content, as well as level of processing. Here is a list of the worst cheeses to consume when following a keto diet:

Cottage Cheese

Cottage cheese is a fresh cheese made by separating casein curds and liquid whey, the two major milk proteins. While it is generally considered a healthy cheese option, its nutrient profile doesn't align well with the keto diet. A 1/2-cup serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. Even though the carb content may seem low, it can quickly add up when following a keto diet, so it is best to avoid this type of cheese altogether.

Low-Fat Cheese

Considering that the keto diet focuses on high-fat, low-carb foods, it is best to avoid low-fat cheese varieties. Regular cheddar provides 9 grams of fat per 1-ounce serving, while the same serving size of low-fat cheddar or Colby cheese has only about 2 grams of fat. Nonfat cheese has no fat at all. If your goal is to fuel your body with fat through ketosis, stick to full-fat cheese options.

Processed Cheese

Processed cheeses, such as American cheese, spray cheese, and cheese spreads, are definitely on the list of cheese types to avoid. These cheeses tend to contain ingredients that are not found in naturally produced cheeses, such as added colours, preservatives, whey powders, and canola oils. They are highly processed and often made with unhealthy refined oils, artificial flavours, and even sugar. A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases, so it is best to limit these cheeses as much as possible.

Ricotta Cheese

While full-fat ricotta cheese may be fine on the keto diet in small quantities, it has a higher carb content than other cheeses. A 1/2-cup serving of ricotta will provide 204 calories and a whopping 14 grams of fat, 9 grams of carbs, and 10 grams of protein. Due to its macros, you will not be able to consume a large amount of ricotta cheese while on the keto diet.

How to choose the best keto cheese

Cheese is a great addition to a keto diet, but not all cheeses are created equal. Here are some tips on how to choose the best keto cheese:

Opt for Full-Fat Cheeses

Full-fat cheeses like cheddar, gouda, goat cheese, and blue cheese are excellent choices for a keto diet. They are high in fat content, moderate to high in protein, and low in carbohydrates. On the other hand, low-fat cheeses should be avoided as they are highly processed and usually made with skim milk.

Choose Grass-Fed and Organic Cheese

Cheese made from milk produced by grass-fed cows is ideal. Grass-fed cheese has higher levels of beneficial omega-3 fatty acids and fat-soluble vitamins. Additionally, organic cheese is preferable as it ensures the cows were fed an organic diet and not given synthetic hormones.

Avoid Processed Cheeses

Processed cheeses, such as American cheese, spray cheese, and cheese spreads, often contain unhealthy ingredients like artificial flavours, preservatives, and added sugars. These cheeses are highly processed and should be replaced with natural, traditionally made cheeses.

Check the Carbohydrate Content

When selecting a cheese, pay attention to its carbohydrate content. Soft and semi-soft cheeses tend to have higher lactose (carb) content, while semi-hard and hard cheeses like cheddar and parmesan usually have lower levels of lactose. Goat cheese is an excellent low-carb option.

Consider Your Sensitivities

If you have a dairy sensitivity or lactose intolerance, you may need to be cautious with cheese consumption. Hard cheeses like parmesan are extremely low in lactose and may be better tolerated. Additionally, A2 cheeses, made from milk containing less A1 casein, may be suitable for those with casein sensitivities.

Frequently asked questions