Cheese-Free Keto: Is It Possible?

The ketogenic diet is a high-fat, low-carb eating plan that aims to change your body's biochemistry and promote weight loss. While cheese is allowed and even encouraged on the keto diet, not all cheeses are created equal. Some varieties are better suited to the keto diet than others due to their fat content, level of processing, and carbohydrate count. For those who don't like cheese, there are other dairy and non-dairy options to choose from that still fit within the keto diet framework.

Keto-friendly cheese options: Blue cheese, goat cheese, and cheddar are good options

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is allowed and even encouraged on this diet, as it is high in fat and low in carbs. However, not all cheeses are created equal, and some are better suited for the keto diet than others. Here are some keto-friendly cheese options:

Blue Cheese

Blue cheese is a unique cheese made using cultures of a specific type of mold, giving it deep flavours and a creamy texture. It has a keto-approved nutrient profile, including 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving. Blue cheese is a great addition to salads, dips, or sauces to enjoy with vegetable noodles or steaks. Its strong flavour means a little goes a long way, making it a good option for those watching their calorie intake.

Goat Cheese

Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tart, gamy, or earthy flavour and a keto-friendly nutrient profile. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs. Goat cheese is also lower in lactose than cow's milk cheese, making it easier to digest for those with lactose intolerance. It works well in appetizers, salads, casseroles, and omelets.

Cheddar

Cheddar is a popular yellow cheese that comes in a range of flavours, from sharp to mild. It is a good fit for the keto diet, with a 1-ounce (28-gram) serving providing 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. It is also an excellent candidate for shredding and baking into crispy snacks.

Cheese to avoid: Cottage cheese, low-fat cheese, and processed cheese

Cheese is a great food option for those 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 should be avoided or limited when following a strict keto diet.

Cottage Cheese

Cottage cheese is a fresh, soft, and creamy cheese with a mild flavour. While it is generally considered healthy and is often recommended as part of a weight loss plan, its nutrient profile doesn't work well with the keto diet. Cottage cheese is high in protein but also contains a relatively high amount of carbs and not enough fat, making it less ideal for keto. A 1/2-cup serving of full-fat cottage cheese typically provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. While it's not extremely high in carbs, even small amounts can add up quickly and kick you out of ketosis. Therefore, it's best to limit your intake of cottage cheese when following a strict keto diet.

Low-Fat Cheese

When following a keto diet, it's generally best to stick to full-fat cheese options. Low-fat cheese varieties have a significantly lower fat content, which is counterintuitive to the keto diet's focus on high-fat foods. For example, regular cheddar cheese provides 9 grams of fat per 1-ounce serving, while low-fat cheddar has only about 2 grams. Non-fat cheese contains no fat at all. If your goal is to maintain ketosis and fuel your body with fat, full-fat cheese is the way to go.

Processed Cheese

Processed cheese products, such as American cheese, spray cheese, and cheese spreads, are best avoided on the keto diet. These products often contain a mix of cheese and non-cheese ingredients, including whey powder, canola oil, added colours, and preservatives. While they may have plenty of fat, the additional ingredients are not recognised by the body and can lead to inflammation. Furthermore, a high intake of processed foods has been linked to an increased risk of cardiovascular and other diseases. Therefore, it's best to limit your consumption of processed cheese and opt for more natural, minimally processed cheese options.

Dairy-free substitutes: Almond milk, coconut milk, and vegan cheese

Dairy-free substitutes are a great option for those who are lactose intolerant, sensitive to dairy proteins, or allergic to dairy. Here are some alternatives to include in your keto diet:

Almond Milk

Almond milk is a popular nut-based milk that can be used as a substitute for regular milk. It is great for adding to coffee or tea, using as a base for smoothies, or including in cake and cookie recipes. However, most store-bought almond milk contains additives like sugar, preservatives, flavourings, and thickeners, so it is important to check the labels carefully. You can also make your own almond milk at home to ensure it is additive-free.

Coconut Milk

Coconut milk is a creamy and delicious alternative to dairy milk. It can be used in crustless quiches, chia pudding, low-carb desserts, coffee, tea, and smoothies. Coconut milk typically comes in cartons or cans, with canned coconut milk being creamier and having a higher calorie count. Coconut cream is even thicker and richer than coconut milk and can be used in coffee, sauces, and recipes as an alternative to heavy cream. When buying coconut milk or cream, avoid products with preservatives, additives, or emulsifiers like guar gum.

Vegan Cheese

There are several dairy-free, vegan cheeses made from soy, coconut, cashew, or other dairy-free ingredients. Some popular brands include Treeline, Miyoko's Kitchen, and Follow Your Heart, which offer a wide range of cheese options. You can also make your own dairy-free cheese at home using cashews, almonds, or other nuts. Soaking and blending cashews can create a creamy cheese similar to ricotta, perfect for spreading on keto pizza bases or using as a dip. Nutritional yeast can also be used as a cheese substitute, adding a cheesy flavour to veggies, eggs, or soups.

Lactose intolerance: Hard cheeses like parmesan are low in lactose

Lactose intolerance is a digestive condition caused by the body's lack of the enzyme lactase, which is necessary for lactose digestion. Lactose is a sugar found in milk, cheese, and other dairy products. Those with lactose intolerance may experience digestive woes such as bloating, gas, cramping, and stomach pain after consuming lactose.

The good news is that not all cheeses are forbidden for those with lactose intolerance. In fact, harder cheeses like parmesan are generally well-tolerated because they are low in lactose. This is because, as cheese ages, lactose is converted to lactic acid, resulting in lower lactose content.

According to experts, hard cheeses such as cheddar, colby, Swiss, mozzarella, and Monterey Jack are "virtually lactose-free." Aged cheeses like Parmigiano Reggiano are also considered virtually lactose-free. Parmesan cheese, specifically, averages around a two percent lactose threshold, depending on its aging duration. Other low-lactose cheeses include Muenster, Brie, Camembert, Provolone, Gouda, and Blue Cheese.

In addition to hard cheeses, there are other dairy products that are low in lactose. Butter, cream, cream cheese, and lactose-free milk all have less than one gram of lactose per serving. Greek and Icelandic-style yogurts are also considered safe options for those with lactose intolerance.

While soft, fresh, and processed cheeses like cottage cheese, ricotta, and burrata contain more lactose than hard cheeses, they still have significantly less than milk, yogurt, and ice cream. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most people with lactose intolerance can handle up to 12 grams of lactose daily, or the equivalent of one cup of milk.

For those with lactose intolerance, experimenting with different types and amounts of cheese can help determine individual tolerance levels. It is important to remember that everyone's tolerance is different, and some may not be able to handle any lactose at all. In such cases, non-dairy cheese alternatives may be the best option.

Benefits of cheese: High in fat, moderate protein, low carbs, and contains calcium

Cheese is a staple food in many cultures and is usually made from the milk of cows, sheep, goats, and buffalo, among other animals. It is a good source of calcium, protein, and other nutrients, but it can also be high in fat and sodium.

High in Fat

Cheese is a high-fat food, with whole-milk cheese containing between 6 and 10 grams of fat per ounce, of which 4 to 6 grams are saturated fat. While this may be a concern for some people, the benefits of cheese may outweigh the disadvantages. Cheese is an excellent source of healthy fats, which can promote weight loss and improve heart health. For example, a study found that a higher consumption of cheese was associated with a lower BMI after a five-year follow-up. Additionally, cheese contains conjugated linoleic acid (CLA), which has been linked to reduced body fat and improved body composition.

Moderate Protein

Cheese is also a good source of protein, with one ounce of cheddar cheese providing about 7 grams. Protein is essential for muscle and bone health, and it can also help with weight loss by increasing feelings of fullness and reducing overall calorie intake.

Low Carbs

Cheese is naturally low in carbohydrates, making it an ideal food for those following a ketogenic diet or other low-carb eating plans. Most types of cheese have less than 1 gram of carbs per ounce, which fits well within the strict carbohydrate limits of a keto diet.

Contains Calcium

Cheese is an excellent source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure. Just one ounce of cheddar cheese provides 20% of the daily recommended calcium intake for adults aged 19 to 50.

In conclusion, while cheese may be high in fat and sodium, it also offers several nutritional benefits, including high-fat content, moderate protein levels, low carbohydrates, and a good source of calcium. However, it is important to consume cheese in moderation as part of a balanced diet.

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