Cheese And Keto: A Match Made In Heaven?

The ketogenic diet, or keto, is a low-carb, high-fat eating plan. While all cheese is allowed on the keto diet, some are better than others. This is because the keto diet aims to change your body's biochemistry to burn fat instead of carbohydrates, and so the best keto-friendly cheeses are those that are high in fat and low in carbs.

Goat's cheese is keto-friendly

Goat cheese is a keto-friendly food. It is a keto-approved food due to its high fat, moderate protein, and low-carb content.

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 when following the keto diet.

Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk. As such, people with lactose intolerance may be better able to digest it.

Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, and omelets. It can be enjoyed with almonds or walnuts, or as an avocado filling. Goat cheese can also be blended with roasted garlic and spread on roasted cauliflower for a tasty snack.

Goat cheese is a great option for those following the keto diet, as it contains 0 carbs, making it a great way to hit your macros.

Blue cheese is also suitable

Blue cheese is made using cultures of a specific type of mould to develop deep flavours and a creamy texture. It is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

When sourcing blue cheese, it is important to note that not all blues are the same. Opt for artisanal selections made by respectable creameries, as well as many of the European stalwarts, to ensure high fat and protein content, minimal carbs, and outstanding flavour.

Full-fat cheeses are generally more keto-friendly, as they have a lower lactose content and less than 1 gram of carbs per serving. Soft cheeses may be less keto-friendly than hard cheeses because they have more lactose, a type of sugar.

It is also important to remember that while all cheese can be keto, it is not all carb-free. The nutritional profile of cheese varies, so always check nutrition labels and, if possible, choose natural, high-quality, grass-fed cheese.

Full-fat cheese is better than low-fat

While cheese is allowed on the keto diet, not all cheese is created equal. The keto diet is a low-carb, high-fat, moderate-protein eating plan, so the best cheeses are those that are high in fat and low in carbs.

Secondly, full-fat cheese often has a lower lactose content. Lactose is a type of sugar, so it contributes to the carbohydrate content of cheese. Soft and semi-soft cheeses tend to have more lactose, while semi-hard and hard cheeses usually have less. Therefore, full-fat hard cheeses, such as cheddar and parmesan, tend to be the best option for keto dieters.

Thirdly, low-fat cheese often contains added sugar or preservatives, which can increase the carbohydrate content. Processed low-fat cheese in particular tends to contain ingredients like added colours, preservatives, whey powders, and canola oils, which are not keto-friendly.

Finally, full-fat cheese is more satiating than low-fat cheese due to its higher fat content. This can help with weight loss, which is a common goal for those following the keto diet.

In summary, full-fat cheese is a better option than low-fat cheese for the keto diet because it provides more fat, has less lactose and carbohydrates, and is more filling. However, it's important to remember that while cheese can be a great addition to a keto diet, it should still be consumed in moderation as part of a balanced diet.

Processed cheese is bad for keto

Processed cheese is widely regarded as a poor choice for those following a keto diet. This is due to the presence of additives such as colouring, preservatives, whey powders and oils, which are not found in naturally produced cheeses. These additives are detrimental to the keto diet as they can lead to inflammation and increase the risk of cardiovascular and other diseases.

Processed cheeses are also likely to contain more carbohydrates than other cheeses, which is a key consideration for keto dieters. For example, American cheese is often highly processed and has a relatively high carbohydrate content. A single slice of American cheese can account for 10% of a keto dieter's daily carb allowance.

Canned or spray cheese is another highly processed variety that should be avoided by keto dieters. These products are not recognised as natural by the body and can lead to inflammation. They also have limited nutritional value.

When following a keto diet, it is recommended to opt for natural, high-quality, grass-fed cheese varieties instead of processed options. Full-fat cheeses are preferable to low-fat varieties, as they have a lower lactose content and fewer carbohydrates per serving.

Cheddar is a good option

Cheddar is also a good option because of its range of flavours. Varieties range from sharp to mild, so most people can find a type that suits their taste preferences. It also has a high-calorie count, which is beneficial for those on the keto diet. One ounce of cheddar has approximately 114 calories from about 9 grams of fat and 7 grams of protein. Carbs in cheddar typically clock in at less than 1 gram.

Cheddar can also be shredded and baked into full-flavoured, knockout crisps for snacking on. This is a good option for those on the keto diet as it replaces overly processed crackers with a healthier alternative.

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