Cheese And Keto: Is Dairy Cheese Keto-Friendly?

Dairy cheese is a convenient and tasty source of fat for keto dieters, but only if it's consumed in moderation and the dieter is not lactose intolerant. Cheese is not essential to a keto diet, and there are some concerns about the farming practices used to produce dairy. However, cheese is a good option for those who are allergic to nuts, seeds and eggs, or for those who follow a vegetarian keto diet.

The best cheeses for a keto diet are those with minimal carbohydrates, such as goat's cheese, feta, halloumi, brie, blue cheese, parmesan, cream cheese, ricotta, cottage cheese and paneer. These cheeses can be made from the milk of goats, sheep or cows, with goat and sheep dairy containing fewer hormones and lactose.

Dairy and keto: the pros and cons

The ketogenic diet is a high-fat, low-carb eating plan. Dairy products are generally high in fat and low in carbohydrates, which means that many are suitable for the keto diet. However, there are pros and cons to including dairy in your keto diet.

Pros

Dairy products can be a good source of:

• Fat, which keeps you feeling full for longer
• Protein, fat, and calories, which can reduce the urge to snack
• Calcium, phosphorus, and vitamin D, which are important for maintaining healthy bones and balancing mood and hormones

Cons

However, there are also some drawbacks to including dairy in your keto diet:

• Dairy products contain sugar in the form of lactose, which can push you out of ketosis
• Some people have a hard time tolerating lactose, which can lead to gastrointestinal issues such as bloating or diarrhea
• It can be easy to overdo it with dairy, especially if you are trying to lose weight
• Some dairy products can be highly processed and contain stabilizers, fillers, and oils that may lead to inflammation
• Dairy may cause cravings, making it difficult to stop eating
• Dairy may worsen acne and other skin issues
• Some people may be sensitive or allergic to dairy

Dairy products suitable for keto

Not all dairy products are created equal when it comes to keto. Here are some of the best options:

• Butter and ghee
• Soft-ripened cheese (e.g. brie, Camembert)
• Hard-aged cheese (e.g. Swiss, cheddar, provolone)
• Semi-soft cheese (e.g. mozzarella, Monterey Jack, havarti)
• Plain Greek yogurt
• Heavy cream
• Parmesan cheese
• Feta cheese
• Sour cream
• Cream cheese
• Goat cheese
• Blue cheese

Dairy products to avoid on keto

Some dairy products are high in carbs and should be avoided on keto:

• Milk
• Buttermilk
• Sweetened or fruit-flavored yogurt
• Light yogurt
• Canned or spray cheese
• American cheese
• Cottage cheese
• Ricotta cheese

Best keto-friendly cheeses

Dairy cheese is allowed on the keto diet, as it is relatively low in carbohydrates and complies with the key principle of the keto diet. However, some cheeses are more keto-friendly than others. Here is a list of some of the best keto-friendly cheeses:

Goat Cheese

Goat cheese is an excellent choice for a keto diet as it contains zero carbohydrates. One ounce (28 grams) of goat cheese offers 103 calories, 8 grams of fat, and 6 grams of protein. It is also easier to digest as it is made from goat's milk, which contains less lactose than cow's milk.

Blue Cheese

Blue cheese is another keto-friendly option, with one slice (21 grams) containing 74 calories, 0.5 grams of carbohydrates, 4.5 grams of protein, and 6 grams of fat. It is a flavorful and low-carb option that can be enjoyed as a snack or used as a topping.

Cream Cheese

Cream cheese is a keto favorite, with one ounce (28 grams) containing 84 calories, 8 grams of fat, 1 gram of carbohydrates, and 2 grams of protein. It is a great addition to meals or snacks when you need more fat. For a plant-based option, Kite Hill offers a cream cheese alternative that fits the keto profile.

Parmesan

Grated Parmesan adds a salty, nutty flavor to dishes. One tablespoon of grated Parmesan contains 21 calories, 1.4 grams of fat, 0.7 grams of carbohydrates, and 1.4 grams of protein. It is a popular choice for keto dieters, as it goes well with salads and non-starchy vegetables like broccoli, cauliflower, and zucchini.

Cheddar Cheese

Cheddar cheese is a popular option, with a mild or sharp flavor to suit different taste preferences. A 1-ounce (28-gram) serving of mild cheddar provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates. It is a good melting cheese for sandwiches, burgers, and casseroles.

Gouda

Gouda is a creamy and slightly sweet cheese made from cow's milk. It has a similar nutritional profile to cheddar, with 8 grams of fat, 7 grams of protein, and 1 gram of carbohydrates per 1-ounce (28-gram) serving. It is a good melting cheese and can be used in recipes like keto mac and cheese.

Other Options

In addition to the cheeses mentioned above, Brie, Swiss, Mascarpone, and creme fraiche are also considered keto-friendly. When choosing a cheese for the keto diet, it is important to consider the carbohydrate and fat content, as well as the level of processing. It is recommended to choose full-fat, high-quality, and grass-fed cheeses whenever possible.

Dairy-free keto

There are several reasons why someone might choose to avoid dairy products, including allergies, intolerance, inflammation, autoimmune conditions, and skin conditions. Most dairy issues stem from an adverse reaction to casein, the main protein found in dairy, or lactose intolerance, where the body doesn't produce the enzyme lactase to break down lactose for digestion.

If you're following a dairy-free keto diet, there are still plenty of options and workarounds. You can find plant-based substitutions like cashew cream cheese, almond yogurt, almond milk, coconut milk, and Macadamia nut milk. Ghee, or clarified butter, can also be a viable alternative to standard butter if you're lactose intolerant.

For snacks, you can try olives, berries with whipped coconut cream, coconut manna, nut butters, and beef sticks. There are also dairy-free keto recipes available, such as bacon-wrapped cod, avocado cucumber salad, keto raspberry smoothie, keto chicken wings, and dairy-free keto hot chocolate.

It's important to note that not all dairy-free substitutes are keto-friendly. Some manufacturers add carbohydrates to replace the dairy, so it's crucial to check the labels and calculate your macros to ensure you're staying within the keto guidelines.

Dairy and acne

Dairy products are a rich source of nutrients, but they can also have some unwanted side effects, such as acne. While dairy is not a direct cause of acne, it has been shown to increase levels of insulin-like growth factor 1 (IGF-1), a hormone that increases sebum production and has been linked to acne.

Observational studies in children, teens, and young adults suggest that all types of dairy, including cheese and yogurt, may be problematic for those who struggle with acne. However, it's important to note that not everyone will experience acne from consuming dairy, and the link between the two is still under investigation.

If you find that dairy triggers acne breakouts, you may want to consider reducing your intake or opting for dairy alternatives. There are many dairy-free alternatives available, such as plant-based milk, that can be incorporated into your diet without compromising taste or nutrition.

Additionally, a high-fat diet, such as the keto diet, has been linked to an increased risk of acne. While the keto diet allows for the consumption of dairy products, it's important to monitor your intake and choose lower-fat options when possible.

Overall, while dairy can be a nutritious part of a balanced diet, it's important to be mindful of its potential impact on skin health and make adjustments as needed.

Dairy and digestive issues

Dairy and the keto diet

Dairy products are allowed on the keto diet, as they are relatively low in carbohydrates and can be high in fat. However, some people may experience digestive issues when consuming dairy, and it may be beneficial to limit or avoid dairy to improve acne or digestive issues.

Lactose intolerance

Lactose intolerance is a common issue, affecting up to two-thirds of people worldwide. It occurs when a person lacks the enzyme lactase, which is needed to properly digest and absorb lactose, a sugar found in milk. Symptoms of lactose intolerance include abdominal pain, bloating, gas, nausea, and loose stools. People with lactose intolerance can usually tolerate low-lactose dairy products like hard cheeses or yogurt, but some may be sensitive even to small amounts of lactose.

Milk allergy

A less common issue is a milk allergy, which is rare among adults. People with a milk allergy can experience symptoms such as hives, digestive upset, vomiting, and even anaphylaxis after consuming dairy.

A1 beta casein sensitivity

Some individuals may be sensitive to A1 beta casein, the most common type of protein found in cow's milk. This can lead to digestive symptoms similar to those of lactose intolerance. Sheep, goat, and A2 cow dairy may be easier for people with this sensitivity to digest.

Dairy and acne

Dairy has been shown to raise levels of insulin-like growth factor 1 (IGF-1), a hormone that increases sebum production and has been linked to acne. Observational studies suggest that all types of dairy may be problematic for those who struggle with acne.

Dairy and weight loss

Cheese, cream, and whole-milk yogurt are very tasty, but it is easy to overconsume them. Eating too much of these foods may cause a weight-loss stall due to excess calories or carbs. Some low-carb clinicians advise limiting cream to less than 2 tablespoons per day and cheese to less than 4 ounces per day.

Tips for reducing dairy intake

• Try coconut cream or almond cream in tea or coffee instead of dairy.
• Choose fermented dairy products like yogurt and cheese, which have lower lactose content.
• Opt for sheep, goat, or A2 cow dairy, which may be easier to digest.
• Limit high-lactose dairy products like milk and flavored yogurt.
• Experiment with reducing or eliminating dairy to see if it improves digestion, acne, or weight loss.

Frequently asked questions