Cheese And Keto: What You Need To Know

The ketogenic diet is a low-carb, high-fat diet that is often used to promote weight loss. While the diet is restrictive, cheese lovers will be happy to know that cheese is keto-compliant. This is because cheese is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more suitable for the keto diet than others.

Cheddar, Gouda, goat's cheese, and blue cheese are keto-friendly

Cheddar, Gouda, goat's cheese, and blue cheese are all keto-friendly.

The ketogenic diet is a high-fat (70% to 80%), moderate-protein, and low-carb diet. Cheese is a perfect keto food as it is high-fat, moderate-protein, and low-carb. However, it is not unlimited on a keto diet as it contains calories and carbs, and is high in saturated fat.

Goat's cheese is an excellent choice for keto dieters as it contains zero carbs, and is easier to digest. Blue cheese is also a good option as it is strong in flavour, meaning a little goes a long way. Cheddar cheese is also keto-friendly, especially sharp varieties, which have a bigger dose of flavour.

Gouda is also keto-friendly, and one brand, Moon Cheese, offers an "Oh My Gouda" variety of dehydrated bite-sized cheese pieces.

While cheese is keto-friendly, it is high in calories, so it is best enjoyed in moderation.

Cottage cheese, low-fat, and processed varieties are not keto-friendly

Cheese is a beloved staple for many keto dieters. After all, it is high in fat, moderate in protein, and low in carbs—the perfect combination for a keto-friendly food. However, not all cheeses are created equal, and some varieties can hinder your keto goals. Cottage cheese, low-fat cheeses, and processed cheeses fall into this category and are best avoided or limited on a strict keto diet.

Cottage Cheese

Cottage cheese is a fresh cheese made by separating casein curds and liquid whey, the two major milk proteins. While it is generally considered a healthy cheese option, its nutrient profile is not ideal for the keto diet. A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. Even small amounts of carbs can quickly add up, so it is best to limit your intake of cottage cheese when following a keto diet.

Low-Fat Cheeses

The keto diet prioritises high-fat foods to compensate for the reduced calories from restricting carbs. Therefore, low-fat cheeses are not recommended on the keto diet. For example, regular cheddar cheese provides 9 grams of fat per 1-ounce (28-gram) serving, while the same serving size of low-fat cheddar or Colby cheese contains only about 2 grams of fat. Non-fat cheese contains no fat at all. To stay in ketosis, it is crucial to choose full-fat cheese options.

Processed Cheeses

Processed cheeses, such as American cheese, spray cheese, and cheese spreads, are highly processed and often contain a mix of cheese and non-cheese ingredients. These additional ingredients can include whey powder, canola oil, artificial colours, preservatives, and stabilisers. Not only do these additives provide no nutritional benefit, but they can also lead to inflammation in the body. Furthermore, a high intake of processed foods has been linked to an increased risk of cardiovascular and other diseases. Therefore, it is best to limit or avoid processed cheeses, regardless of whether you are following a keto diet or not.

Cheese is a great source of nutrients

Cheese is a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. An ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium.

Some cheeses, such as those made from 100% grass-fed milk, also contain vitamin K2 and the omega-3 fatty acid, conjugated linoleic acid (CLA). CLA is a healthy fat that may help prevent obesity, heart disease, and reduce inflammation.

Cheese also contains beneficial bacteria, such as Lactobacillus acidophilus, which can improve digestion and reduce inflammation in the body.

In addition to its nutrient content, cheese is a delicious and versatile food that can be enjoyed in many different ways. It can be melted on sandwiches, burgers, and casseroles or crumbled over salads, pizzas, or eggs.

When choosing cheese, it is important to select high-quality, minimally processed varieties. Raw, grass-fed, and organic cheeses tend to have a higher nutrient content and are generally healthier options.

However, it is worth noting that cheese is high in calories, saturated fat, and sodium, so it should be consumed in moderation as part of a balanced diet.

Dairy sensitivity may be caused by lactose or casein intolerance

Dairy sensitivity can be caused by lactose intolerance or casein intolerance. Lactose intolerance involves the digestive system, while casein intolerance is a type of dairy intolerance that involves the body's inflammatory reaction to casein protein.

Lactose intolerance occurs when the body does not produce lactase, the enzyme needed to digest lactose, the sugar found in milk. As a result, the undigested lactose moves into the colon, where bacteria break it down, causing bloating and gas. Lactose intolerance is common in adults, affecting about 30 million Americans by the age of 20, and is more prevalent in people with Asian, African, or Native American heritage.

On the other hand, casein intolerance is the body's IgG reaction to casein, the major protein found in cow's milk. Casein accounts for around 80% of the protein in cow's milk, while human milk contains only 40% casein, which is why our digestive systems often struggle to process it effectively. Symptoms of casein intolerance may be delayed for up to 72 hours after consuming dairy products and can include stomach aches, bloating, cramps, diarrhoea, constipation, and flatulence.

While lactose intolerance and casein intolerance are different conditions, they are both characterised by digestive issues and discomfort after consuming dairy products. It is important to distinguish between these two types of dairy sensitivity to determine the appropriate course of action for managing symptoms and avoiding potential health risks.

Aged cheeses are better for keto

Cheese is a staple food for anyone following a keto diet. This is because it is low in carbohydrates and high in fat, which is the main principle of the keto diet. However, not all cheeses are created equal, and some are better suited to the keto diet than others.

Aged cheeses, such as Swiss cheese, are a better choice for keto than their younger counterparts. This is because aged cheeses contain little to no lactose, the sugar present in milk and cheese. Lactose is a carbohydrate, so opting for aged cheeses helps to keep your total carbohydrate intake low, which is key to staying in ketosis.

Aged cheeses also have the highest digestibility of fats and proteins. This is especially important for those whose pancreas isn't functioning properly, as the fatty acids from aged cheeses are still easily digestible.

When it comes to choosing a cheese for the keto diet, it's best to opt for full-fat or higher-fat, lower-carb options. Processed, low-fat cheeses often have fillers and added sugar, which can hinder your body's ability to stay in ketosis.

Some of the top keto-friendly cheeses include cream cheese, Gruyere, Brie, Feta, and goat's cheese. These cheeses are not only keto-compliant but also offer a range of health benefits, including improved gut health, increased metabolism, and better digestion.

Frequently asked questions