Cheese On Keto: Healthy Or Not?

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. While cheese is allowed on the keto diet, some types are better than others. Cheese is high in fat and protein, which makes it very satiating, and it helps to add flavour and texture to dishes. However, some cheeses are highly processed and contain added sugar or preservatives, which can increase carbohydrate content. Cheeses with higher amounts of lactose, a type of sugar, tend to be higher in carbs, which is what keto dieters want to avoid. The best keto-friendly cheeses are those that are high-quality, grass-fed, and full-fat, such as goat cheese, blue cheese, Parmesan, and cream cheese.

Is Cheese Healthy Keto?

Goat's cheese is keto-friendly

The keto diet is a low-carbohydrate, high-fat, and moderate-protein eating plan. The goal is to reach ketosis, a metabolic state in which the body uses fat instead of carbohydrates for fuel. Cheese is allowed and even encouraged 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 are more keto-friendly than others.

Goat cheese, also known as chevre, is a keto-friendly cheese option. It is a creamy cheese made from goat's milk, with a tangy and sometimes earthy or gamy flavour. Goat cheese has zero carbs and is higher in fat and protein than some other types of cheese, making it an excellent choice for those following a keto diet. According to the U.S. Department of Agriculture (USDA), 1 ounce (oz) of goat cheese provides 103 calories, 8 grams (g) of fat, and 6 g of protein.

Goat cheese also has some additional benefits that make it a good choice for those on the keto diet. Firstly, it is lower in lactose than cheeses made from cow's milk, so it may be easier to digest for those with lactose intolerance. Secondly, the proteins in goat cheese are different from those in cow's milk, which can also improve digestibility.

When incorporating goat cheese into the keto diet, it can be used in a variety of ways. It works well in appetizers, salads, casseroles, and omelets. It can also be paired with almonds or walnuts, or spread on a thick slice of cucumber with smoked salmon or turkey for a keto-friendly appetizer.

Blue cheese is a good option

Blue cheese is also a good source of calcium, which can help you meet your recommended daily intake. It is also a full-fat cheese, which is considered better for keto than low-fat varieties. Full-fat cheese contributes to the keto diet's goal of achieving a high fat, moderate protein, and low-carb balance.

When it comes to artisanal blue cheeses made by respectable creameries, as well as many of the European stalwarts, you can expect high fat and protein, minimal carbs, and outstanding flavour. This is especially appreciated when you've eliminated processed foods from your routine.

Blue cheese is also a good option for those with digestive issues. It contains less lactose than other cheeses, making it easier to digest.

Parmesan is a popular choice

A tablespoon of grated Parmigiano-Reggiano contains less than a gram of carbs, and it's a great source of calcium. It's also a favourite of astronauts, as it can be stored for a long time and has a long shelf life. As Parmesan ages, it becomes more savoury and its nutritional value increases in the form of vitamins A, D and potassium.

Parmesan can also be baked into crunchy crisps, which can be used to replace crackers. It can also be processed in a food processor to get it in powder form.

Cream cheese is a favourite among keto dieters

Cream cheese is keto-friendly because it is high in fat and low in carbohydrates. According to the USDA, 100 grams of cream cheese contains 34.4 grams of fat and only 5.52 grams of carbohydrates. This fits perfectly within the keto framework, which requires your daily calories to come mostly from fat, with very few carbohydrates.

When choosing a cream cheese for your keto diet, it's best to opt for plain, high-fat, and whipped varieties. Avoid flavoured or sweetened cream cheeses, which often contain added sugar or preservatives that can increase the carbohydrate content. Instead, look for grass-fed or organic cream cheese, which is unprocessed and without additives, to keep your carb consumption low and facilitate ketosis.

Some recommended brands of cream cheese for the keto diet include Philadelphia Cream Cheese (plain, full-fat), Di Stefano Premium Mascarpone Cheese, Trader Joe's Mascarpone, and Green Valley Creamery.

There are plenty of ways to incorporate cream cheese into your keto meals. You can use it as a spread or dip, or try making a keto cream cheese dip with added herbs and spices. It can also be used in recipes such as keto cheesecake, chicken dishes, and low-carb crackers.

While cream cheese is a great addition to a keto diet, it's important to consume it in moderation. Nutritionists warn against going overboard, as consuming too much cream cheese can easily skew your daily macros. Stick to the regular serving size of 2 tablespoons to stay within your daily carb limit.

Avoid processed cheese

Cheese is allowed on the keto diet, but some types are better than others. The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. Cheese is a great source of fat and protein, but some varieties are highly processed and contain added sugar or preservatives, which can increase their carbohydrate content.

Processed cheese is not recommended for the keto diet. These types of cheese are not naturally produced and often contain added colouring, preservatives, and oils that are unhealthy for a keto dieter. They are also typically highly processed and can contain a lot of stabilizers, fillers, and oils that do not provide nutritional benefits.

When choosing cheese for the keto diet, it is best to opt for natural, high-quality, grass-fed, and full-fat varieties. Aged, unheated cheeses are usually a good choice because they contain less lactose, a type of sugar. It is also recommended to buy a block of cheese and shred it yourself, as pre-shredded cheese sometimes has added starch.

Some good keto-friendly cheese options include goat cheese, blue cheese, Parmesan cheese, and cream cheese. These cheeses have a high fat content and low carbohydrate content, making them ideal for the keto diet.

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