Cheese And Keto: A Healthy Match Made In Heaven?

The keto diet is a low-carb, high-fat, and moderate-protein eating plan. The diet is designed to change the body's biochemistry to burn fat instead of carbohydrates, which can lead to weight loss. Cheese is a popular food choice for those following a ketogenic diet because it is high in fat, moderate in protein, and low in carbohydrates. However, not all cheeses are created equal when it comes to keto. While full-fat, hard cheeses like cheddar and parmesan are considered keto-friendly, soft cheeses like cottage cheese and low-fat varieties should be limited or avoided due to their higher carbohydrate and lower-fat content. Processed cheeses, such as American cheese and spray cheese, are also not recommended due to their high levels of additives and low nutritional value.

Best keto cheeses

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

Cheddar

A popular yellow cheese that comes in a range of flavours, from sharp to mild. 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 atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.

Gouda

A slightly sweet, creamy, yellow-hued cheese made from cow's milk. With 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce (28-gram) serving, it fits well into the keto diet. Gouda has a fairly low melting point, so it can be used to top burgers or added to your keto mac and cheese recipe.

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 cheese to enjoy on the keto diet. Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk, so it may be easier for people with lactose intolerance to digest.

Blue Cheese

Blue cheese is made using cultures of a specific type of mould to develop deep flavours and a creamy texture. Its keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving. Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

Parmesan

Parmesan is a salty, nutty cheese that is perfect for adding flavour to foods. Per the USDA, 1 tablespoon (tbsp) of grated Parmesan cheese contains 21 calories and packs 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein. It's a great addition to salads and non-starchy vegetables that keto dieters often rely on, such as broccoli, cauliflower, Brussels sprouts, and zucchini.

Cream Cheese

Cream cheese is a keto favourite, thanks to its nutritional profile: per the USDA, 1 ounce contains 84 calories, 8 grams of fat, 1 gram of carbs, and 2 grams of protein. It's a great addition to a meal or snack when you need more fat. If you follow a plant-based diet, Kite Hill offers a cream cheese alternative that fits the keto profile well.

Worst keto cheeses

Cheese is allowed and even encouraged on the keto diet, a high-fat, moderate-protein, and low-carb eating plan. However, some cheeses are better than others.

• Canned or spray cheese: This is highly processed and contains many additives that provide no nutritional benefit.
• American cheese: This is often highly processed and contains additives like whey powder, canola oil, added colours, and preservatives.
• Ricotta cheese: This is higher in carbs and should be consumed in small quantities.
• Cottage cheese: This is high in protein but also contains a relatively high amount of carbs and not much fat, making it less than ideal for keto.
• Low-fat cheese: These varieties generally have higher carb counts.

How to select cheese for keto

Cheese is a great food to incorporate into a 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 for keto than others. Here are some tips on how to select the best cheese for your keto diet:

• Choose full-fat cheeses: Full-fat cheeses have lower lactose content and typically less than 1 gram of carbohydrates per serving. Soft cheeses, such as cream cheese, cottage cheese, and ricotta cheese, tend to have higher carb counts, so opt for harder varieties whenever possible.
• Opt for natural, high-quality cheese: Processed cheeses like American singles, spray cheese, and cheese slices often contain added sugars, preservatives, whey powders, and canola oils, which are not ideal for keto. Instead, go for natural, high-quality cheeses like grass-fed or artisanal varieties.
• Check the nutrition labels: When buying pre-packaged cheese, check the nutrition labels to ensure there are no added sugars or preservatives. Also, look for cheeses with a higher fat content than protein and less than 10% of calories from carbohydrates.
• Go for stronger flavours: Cheeses with strong flavours, like blue cheese or mature cheddar, tend to be more satisfying, so you may need smaller amounts to feel content.
• Choose harder cheeses: Generally, harder cheeses like cheddar and parmesan tend to have lower carb counts, while softer cheeses like ricotta have higher amounts of carbs.
• Be mindful of portion sizes: While cheese is allowed on keto, remember that it is not unlimited. Cheese is high in calories and saturated fat, so enjoy it in moderation as part of a balanced diet.

Cheese and weight loss

Cheese is often viewed as an unhealthy food due to its high-fat content. However, when consumed in moderation, cheese can be part of a healthy diet and may even aid weight loss. This is because cheese is a good source of protein, which increases satiety and reduces overall calorie intake. In addition, cheese provides essential nutrients like calcium, vitamin D, and phosphorus, which are important for bone health.

When it comes to weight loss, not all cheeses are created equal. Here are some tips and recommendations for choosing cheeses that can support your weight loss goals:

• Calories: Check the nutrition label and ensure that the calories per serving align with your weight loss goals. Remember that you don't have to stick to the suggested serving size, which is typically 1 ounce. A smaller amount, such as a tablespoon or two, may be sufficient.
• Fat: Opt for low-fat, part-skim, or reduced-fat cheeses to lower the calorie content without sacrificing taste.
• Protein: Choose cheeses that are high in protein, such as cottage cheese, labneh, and quark. These cheeses will help you stay fuller for longer and support muscle growth.
• Full-fat cheeses: While full-fat cheeses are generally recommended on a keto diet, they can still be included in a weight loss plan in moderation. Full-fat cheeses tend to have lower lactose content and less than 1 gram of carbohydrates per serving.
• Goat cheese: Goat cheese is lower in fat and calories compared to other cheeses. It has a pungent flavor, so a small amount can go a long way in adding taste to your meals.
• Mozzarella cheese: Mozzarella contains a lot of moisture, which saves on calories and fat. Part-skim mozzarella, in particular, is low in calories, sodium, and saturated fat.
• Parmesan cheese: Parmesan has a strong flavor, so a small amount can add a punch of cheesy goodness to your dishes without adding excessive calories. Grate or sprinkle it over salads, pasta, or vegetables to boost flavor.
• Cottage cheese: Cottage cheese is an excellent high-protein, low-calorie option for weight loss. It is versatile and can be used in both sweet and savory dishes.
• Labneh: This Middle Eastern cheese is a tangy, lower-calorie soft cheese made from strained yogurt. It is a rich source of gut-friendly probiotics and provides 3 grams of protein per 2-tablespoon serving.
• Quark: Quark is a high-protein, low-calorie cheese that is popular in Germany. It has a creamy texture and can be used as a spread, dip, or blended into smoothies.
• Blue cheese: Blue cheese is a flavorful, low-carb option for snacking or topping dishes. It has a strong taste, so a little goes a long way.

In conclusion, cheese can be included as part of a healthy diet and weight loss plan. The key is moderation and choosing the right types of cheese that align with your dietary goals. By incorporating a variety of cheeses into your meals, you can enjoy the taste and nutritional benefits while supporting your weight loss journey.

Keto-friendly cheese snacks

Cheese is a keto-friendly food, and keto dieters can include it in their 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 are some keto-friendly cheese snacks to try:

Keto Cheese Crackers

These crackers are a perfect snack for those following a keto diet as they are low carb and high in fat. They are easy to make and only require one ingredient – cheese! Simply cut thinly sliced cheese into quarters and place them on a baking sheet lined with parchment paper. Bake in the oven at 300°F for about 15-20 minutes, or until crispy. You can use cheddar, pepper jack, Colby, or Monterey Jack cheese for these crackers.

Baked Cheese Crisps

Another simple keto-friendly cheese snack is baked cheese crisps. All you need is shredded cheddar cheese, or Parmesan, Asiago, or aged mozzarella if you prefer. Arrange small heaps of shredded cheese on a baking sheet and bake in the oven at 400°F until golden brown, which should take around 7 minutes. Let them cool for 5-10 minutes before removing them from the baking sheet.

Goat Cheese with Cucumber and Smoked Salmon

This snack idea combines goat cheese, cucumber, and smoked salmon for a tasty and keto-friendly treat. Spread goat cheese on a thick slice of cucumber, top with smoked salmon or turkey, and finish with another cucumber slice. You can also add fresh dill, "everything bagel" seasoning, or mashed avocado for extra flavor.

Full-Fat Cheeses

When choosing cheeses for a keto diet, it is generally best to opt for full-fat varieties as they have lower lactose content and less than 1 gram of carbs per serving. Examples include cheddar, gouda, and goat cheese.

Cheese Crisps

If you're craving something cheesy and crunchy, cheese crisps are a great option. You can find packaged cheese crisps made from baked cheese, such as Moon Cheese or Whisps. These crisps are a convenient and portable snack option, perfect for when you're on the go.

Frequently asked questions