Madeleine Hull
Cheese is a staple of many diets, but can you eat it on a low-carb diet? The good news is that cheese is allowed on most low-carb diets, but there are some things to keep in mind. While cheese is naturally low in carbohydrates and high in fat, not all cheeses are created equal. Some cheeses are extremely low in carbs, such as goat cheese, brie, camembert, and gruyere, which contain only 0.1 grams of carbohydrates or fewer per 1-ounce serving. On the other hand, some cheeses are higher in carbs, such as Gjetost cheese, a sweet Norwegian cheese with 12 grams of carbs per ounce. In addition to carb content, it's important to consider the fat and sodium levels in cheese, especially if you're trying to lose weight. So, while cheese can be a part of a low-carb diet, it's best to consume it in moderation and choose higher-quality, less-processed varieties.
What You'll Learn
Goat's cheese is low-carb
Goat cheese is a great option for anyone following a low-carb diet. It is a creamy cheese made from goat's milk, boasting 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 to no carbohydrates, making it an excellent cheese option for those on a low-carb diet.
Goat cheese is also lower in lactose than many other kinds of cheese made from cow's milk. Lactose is a naturally occurring sugar in dairy, and so those who are lactose intolerant may find goat cheese easier to digest.
Goat cheese can be used in a variety of dishes, including appetizers, salads, casseroles, and omelets. It is also a popular ingredient in keto recipes, such as keto goat cheese and mushroom frittata, and fried goat cheese.
When frying goat cheese, coconut oil is recommended as a healthier alternative to the oils typically used in restaurants. Ghee is another good option for pan-frying.
In summary, goat cheese is a tasty, low-carb option for those looking to reduce their carbohydrate intake. Its versatility as an ingredient and its nutritional profile make it a popular choice for those following a keto or other low-carb diets.
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Brie is keto-friendly
Cheese is allowed and even encouraged on the keto diet, as it is a high-fat, low-carb eating plan. The keto diet is a low-carbohydrate and high-fat eating plan that aims to change your body's biochemistry to burn fat instead of carbohydrates, resulting in weight loss.
Brie is a keto-friendly cheese that is traditionally cut into wedges and served with crackers and cured meats. To make it keto-friendly, simply swap the crackers with parmesan crisps. Brie has 8 grams of fat and only 0.1 grams of carbs per ounce, making it an excellent addition to a keto diet.
- Brie and prosciutto/roast beef bites
- Deep-fried brie
- Brie wrapped around asparagus
- Brie omelette with mushrooms
- Brie mac and cheese
- Brie in half an avocado
- Brie scrambled eggs
- Brie crustless quiche with ham
- Brie with zucchini crackers
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Cheddar is a good option
Cheese is a great option for those on a low-carb diet, and cheddar, in particular, is a good choice.
Cheddar is a popular yellow cheese that comes in a range of flavours, from sharp to mild, so most people can find a type that suits their taste preferences. It is also an excellent source of calcium, which can help meet your recommended daily intake.
Cheddar also has a fairly low melting point, so it's great for melting atop sandwiches, lettuce-wrapped burgers, low-carb bread, and casseroles.
If you're following a low-carb diet, it's important to remember that not all cheeses are created equal. Some cheeses, like cottage cheese and low-fat and processed varieties, are higher in carbohydrates and should be avoided.
When choosing a cheese for a low-carb diet, opt for full-fat, natural cheeses like cheddar, which provide a good balance of fat, protein, and carbohydrates.
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Blue cheese is low-carb
Blue cheese is a keto-friendly food, as it is low in net carbs and high in fats. A 100g serving of blue cheese contains 2.34g of net carbs, which is well within the daily limit of 20-30g of net carbs to stay in ketosis. It is also free of non-keto ingredients such as sweeteners, highly refined oils, and food additives, making it a healthy choice for weight loss on keto.
Blue cheese is made using cultures of a specific type of mould, which gives it a strong flavour and a creamy, crumbly texture. It can be added to salads, blended into dips, or made into a sauce to enjoy with vegetable noodles or steaks.
Blue cheese is a good source of fat, but it is important to note that most of your fats should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter. This ensures that your body burns clean fuel while in ketosis.
Blue cheese is just one of several keto-friendly cheeses. Others include cheddar, gouda, and goat cheese, which are all high in fat and low in carbs. Cheeses to avoid on keto include cottage cheese, low-fat cheese, and processed cheese, as they tend to be higher in carbs and may contain unhealthy ingredients.
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Feta is a good alternative
Cheese is a great addition to a low-carb diet, and feta is no exception. Feta is a beloved staple in many cuisines and packs a variety of nutrients.
Feta is a good source of protein, providing about 14.2 to 19.71 grams per 100 grams. This can contribute to satiety, muscle repair, and growth. It also contains around 19.08 grams of total fats per 100 grams, which provide a good source of energy. Among these fats, 11.17 grams are saturated fats, and 4.18 grams are monounsaturated fats. These fats, when consumed in moderation, can help maintain healthy cholesterol levels.
Feta cheese also offers 5.58 grams of carbohydrates per 100 grams, which is another important source of energy. This carb content is relatively low compared to other cheeses, making feta a great option for those following a low-carb or ketogenic diet.
In terms of micronutrients, feta is a rich source of calcium, with 371.1 milligrams per 100 grams. Calcium is crucial for maintaining bone health and enabling blood clotting. It also contains 327.6 milligrams of phosphorus per 100 grams, which, like calcium, contributes to the health of our bones and teeth.
Furthermore, feta provides 1034 milligrams of sodium per 100 grams, which plays a key role in regulating body fluid balance. However, due to its sodium content, it is important to consume feta in moderation as excessive sodium intake can lead to health issues such as high blood pressure.
Feta cheese is also a source of potassium, magnesium, and various vitamins, including Vitamin B and Vitamin A. It is a versatile ingredient that can be added to salads, omelets, and baked recipes, providing a tangy and creamy flavor.
When incorporating feta into a keto diet, it is important to practice portion control and pair it with other keto-friendly foods to maintain a balanced diet. Some alternative cheese options with lower carb content include cheddar, parmesan, and mozzarella.
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Frequently asked questions
Yes, cheese is allowed on a low-carb diet. In fact, it is encouraged, as it is high in fat and protein and low in carbohydrates.
Yes, some cheeses are better than others. Goat cheese, for example, is very low in carbohydrates and has less lactose than many other kinds of cheese. Other good options include blue cheese, Parmesan, and cheddar.
Yes, processed cheeses such as American cheese, spray cheese, and other products that contain a mix of cheese and non-cheese ingredients should be avoided. These cheeses tend to be highly processed and can contain added sugars or preservatives, which can increase the carbohydrate content.
While cheese is allowed on a low-carb diet, it is important to consume it in moderation. Nutritionists recommend limiting cheese consumption to 3 to 4 ounces per day, as calories still matter when trying to lose weight.
It is generally recommended to choose full-fat versions of cheese over low-fat options on a low-carb diet. Low-fat cheeses tend to have a higher ratio of carbs to fat and protein, and they often contain filler ingredients.
