Chao Cheese And Keto: A Match Made In Heaven?

The ketogenic diet is a low-carb, high-fat diet that is often used to promote weight loss. While cheese is allowed and even encouraged on this eating plan, some varieties are more keto-friendly than others. For example, cheddar, gouda, goat cheese, and blue cheese are considered good choices due to their high-fat and low-carb content. On the other hand, cottage cheese, low-fat cheese, and processed cheese varieties are less suitable for the keto diet because of their higher carb content and the presence of unhealthy ingredients and additives. One example of a non-keto-friendly cheese is Field Roast Creamy Vegan Chao Slices, which is highly processed and contains 20 grams of net carbs per 100-gram serving.

Chao cheese nutritional value

Chao cheese is a vegan alternative to cheese, made with coconut oil, fermented tofu, and other plant-based ingredients. It is dairy-free and melts like regular cheese.

A slice of Chao cheese contains 60 calories, with a macronutrient breakdown of 72% fat, 28% carbohydrates, and 0% protein. Chao cheese contains no protein, which is an important distinction for those following a keto diet.

The keto diet is a low-carbohydrate, high-fat diet, which aims to keep the body in a state of ketosis, where it burns fat instead of carbohydrates for fuel. While cheese is often a good source of fat for those on the keto diet, it is important to ensure adequate protein intake as well.

Chao cheese may be a good option for those who are vegan or dairy-free and are looking for a cheese alternative. However, due to its lack of protein, it may not be the best choice for those following a keto diet. It is important to consider the overall nutritional profile of any food when deciding if it fits within a specific diet or nutritional plan.

In addition to its nutritional content, Chao cheese has interesting flavors and slices that peel apart and feel like real cheese. It is also free of the milk protein casein, making it a true vegan option. However, it is relatively expensive, with a 10-slice pack costing $5.99.

Keto-friendly cheese options

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, some cheeses are more keto-friendly than others due to variations in fat content and level of processing. Here are some keto-friendly cheese options to consider:

Cheddar

A popular yellow cheese that comes in a range of flavours from sharp to mild, so you can easily find one that suits your taste preferences. Per 1-ounce (28-gram) serving, a mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs, making it a good fit for the keto diet. It has a perfect balance of acidity and creaminess and a fairly low melting point, so it's great for melting on top of sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.

Gouda

Gouda is a slightly sweet and creamy cheese made from cow's milk. It has 8 grams of fat, 7 grams of protein, and only 1 gram of carb per 1-ounce (28-gram) serving, making it a good choice for the keto diet. Like cheddar, gouda also has a low melting point, so it can be used to top burgers or added to keto-friendly mac and cheese recipes.

Goat Cheese

Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a tart flavour that is sometimes described as gamy or earthy. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent choice for those on the keto diet. Goat cheese works well in appetizers, salads, casseroles, and omelets. It is also lower in lactose than many cow's milk cheeses, making it a good option for those with lactose intolerance.

Blue Cheese

Blue cheese is made using cultures of a specific type of mold, resulting in deep flavours and a creamy texture. Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carb per 1-ounce (28-gram) serving. Blue cheese is a great addition to salads, dips, or sauces to enjoy with vegetable noodles or steaks.

Parmesan

Grated parmesan adds a salty, nutty flavour to foods. Per tablespoon, grated parmesan contains 21 calories, 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein. It's a great way to add flavour to keto-friendly salads and non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini.

Cream Cheese

Cream cheese is a keto-friendly option, especially if you choose a probiotic-rich variety like Nancy's brand or a plant-based alternative like Kite Hill. Per 1 ounce, it contains 84 calories, 8 grams of fat, 1 gram of carb, and 2 grams of protein, making it a great addition to a keto-friendly meal or snack.

Cheese Crisps/Moon Cheese

If you're craving cheese on the go, cheese crisps or dehydrated pieces of cheese in bite-size shapes are a delicious and convenient option. They come in various flavours, such as "Oh My Gouda" and "Asiago and Pepper Jack." While they are more processed and contain more sodium than other cheese options, they can be enjoyed in moderation as a high-fat snack.

Keto diet explained

The keto diet, or ketogenic diet, is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) and starts breaking down protein and fat for energy, which can lead to weight loss. This is called ketosis. The keto diet typically includes high amounts of fat, low to moderate amounts of protein, and very few carbohydrates.

What to Eat and What to Avoid

The keto diet is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It does not include much room for fruits, vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods.

Foods to avoid on the keto diet include:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Alcohol

Benefits of the Keto Diet

The keto diet has been shown to have benefits for weight loss and certain health conditions, including:

• Diabetes
• Cancer
• Epilepsy
• Alzheimer's disease
• Heart disease
• Polycystic ovary syndrome

Side Effects and Considerations

While the keto diet can be effective for weight loss and improving health, there are some side effects and considerations to keep in mind. The keto diet may cause "keto flu," which includes symptoms like constipation, fatigue, headaches, and upset stomach. It can also lead to bad breath due to the production of acetone, a type of ketone.

Additionally, the keto diet cuts out entire food groups, which can be challenging to maintain and may not be suitable for everyone. It is also important to note that the keto diet is typically recommended for short-term use, focusing on weight loss rather than long-term health benefits.

The keto diet is a popular and effective way to lose weight and improve health for some people. However, it is important to consult a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medication.

Vegan Chao cheese slices

The slices are designed to peel easily, shred well, and melt like regular cheese. They are marketed as a "coconut cheese alternative", but reviews suggest there is no distinct taste of coconut. Instead, the coconut is seasoned with fermented soybean curd, which is a traditional Vietnamese ingredient called "chao".

Nutritionally, one slice of Vegan Chao cheese contains 60 calories, with a macronutrient breakdown of 28% carbs, 72% fat, and 0% protein. This makes it a suitable option for those following a keto diet, which typically involves a low-carbohydrate, high-fat approach.

Cheese and health

Chao cheese is a vegan cheese with 60 calories per slice. The macronutrient breakdown is 28% carbs, 72% fat, and 0% protein.

Cheese is a whole food, which means it is a food as close to its natural form as possible, with minimal to no processing. It is a great source of calcium, fat, and protein, and contains vitamins A and B12, zinc, phosphorus, and riboflavin.

Health Benefits of Cheese

Reaching Your Daily Calcium Intake

The 2020-2025 Dietary Guidelines for Americans recommend that adults between the ages of 19 and 50 get 1,000 milligrams of calcium daily. Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses. Calcium is well-known for its role in bone development and maintaining healthy bones, but it also plays an essential role in blood circulation and muscle and nerve functions.

Healthy Gut

Some cheeses, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, contain probiotics, which may keep the gut healthy by producing short-chain fatty acids. Eating cheese fresh and uncooked is best, as heat can destroy the probiotics.

Improved Oral Health

Eating cheese may benefit oral health by positively influencing the types of bacteria and pH in the saliva. A 2022 study found that eating cheese creates a more alkaline environment in the mouth, which, along with certain nutrients found in cheese, reduces cavities, inhibits demineralization of the teeth, and encourages remineralization.

Lower Risk of Heart Disease

A 2022 article in Frontiers in Nutrition found that those who ate full-fat cheese saw a reduction in total cholesterol and LDL "bad" cholesterol, bringing their numbers into a healthy range. Additionally, a 2022 review found that those who regularly consumed dairy had a reduced risk of cardiovascular disease, and that fermented dairy, including cheese, seemed to have the greatest benefits.

Potential Risks of Cheese

Increased Sodium Intake

Sodium is added to cheese to minimize bacterial and fungal growth and to enhance flavour. However, high intakes of sodium can negatively impact health, especially heart health. It is recommended to limit salt intake to no more than 2,300 mg of sodium per day, and ideally less than 1,500 mg, to maintain healthy blood pressure.

Digestive Issues

Cheese contains lactose, a sugar that those with lactose intolerance cannot digest. This can lead to digestive problems, including gas, bloating, and diarrhea. However, aged and hard cheeses are naturally low in lactose, so people with lactose intolerance may be able to tolerate them in small amounts.

Allergies

Some people are allergic to a protein in cheese called casein, which can cause inflammation, rashes, acne, headaches, and sinus congestion.

Overall, cheese can be a part of a healthy diet when consumed in moderation, especially for those who are not lactose intolerant or allergic to milk.

Frequently asked questions