Cheese And Ketogenic Diets: Is Easy Cheese Keto-Friendly?

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan that changes your body's biochemistry to burn fat instead of carbohydrates. Cheese is allowed and even encouraged on the keto diet, but some varieties are better than others.

Cheese is a perfect keto food because it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some have higher carb content, making them less suitable for the keto diet.

So, which cheeses are the best for keto? Goat cheese, blue cheese, Parmesan cheese, and cream cheese are all great options, while processed and low-fat cheeses should be avoided.

Goat cheese is keto-friendly

Goat cheese is a keto-friendly food that fits into both levels of the ketogenic diet: Standard and Low-Carb. This is because it contains 0 grams of net carbohydrates per 1 ounce (28.4 grams) and is a good source of healthy fats and protein.

Goat cheese is made from goat's milk and is popular worldwide. It can be fresh and soft or aged and hard, and it is white in colour with a subtle yellow hue as it ages. It is commonly used as a bread spread, crumbled over salads, added to soups, and mixed into pasta dishes and risotto.

A serving size of 4oz or 112g of goat cheese has 300 calories, 24g of total fat, no carbs, and 21.2g of protein. It also contains vitamin A, calcium, and iron.

Goat cheese is a great option for those following a keto diet as it is low in lactose and easier to digest than cheese made from cow's milk. It can be added to keto salads or omelettes to increase healthy fat intake.

Overall, goat cheese is a keto-friendly food that can be enjoyed in moderation as part of a ketogenic diet.

Blue cheese is keto-friendly

Blue cheese is a keto-friendly food. It is made using cultures of a specific type of mould to develop a deep flavour and creamy texture. A keto-approved nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carbohydrates per 1-ounce (28-gram) serving.

Blue cheese is a great addition to a salad, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steak. It can also be used as a dip for buffalo wings, with crudites, or as a topping for burgers.

When purchasing blue cheese, it is best to avoid pre-crumbled cheese, as this can contain additives and starches to prevent clumping. Instead, opt for a good-quality block of blue cheese that you can crumble yourself.

Blue cheese is a keto-friendly food, but it is important to remember that it is still high in calories and should be consumed in moderation as part of a balanced keto diet.

Cream cheese is keto-friendly

Cream cheese is a keto-friendly food. It is a versatile ingredient that can be used in keto entrees, side dishes, and even fat bombs. Cream cheese is high in fat and low in carbs, making it a great option for those following a ketogenic diet.

When choosing a cream cheese brand, it is important to check the nutrition label as some brands may be more keto-friendly than others. For example, Philadelphia Cream Cheese is a super keto-friendly option with less than one gram of carbs and 10 grams of fat in a 1-ounce serving. On the other hand, Walmart’s store brand, Great Value, contains 9 grams of fat and 2 grams of carbs in the same serving size.

Cream cheese is also a good source of vitamin A and antioxidants, and it offers probiotics that can support the immune system and reduce inflammation. Additionally, cream cheese is low in lactose and is often tolerated by those with lactose intolerance.

Some keto-friendly cream cheese options include plain, high-fat, and whipped cream cheese. However, it is important to avoid flavored or sweetened cream cheese as these may contain added sugars that can spike your carb count and affect ketosis.

Overall, cream cheese is a delicious and versatile ingredient that can be enjoyed by those following a ketogenic diet. It is a great way to add healthy fats to your meals and can be used in a variety of recipes.

Cheese is not unlimited on keto

Cheese is allowed on the keto diet, but it is not unlimited. While the keto diet is a high-fat, moderate-protein, and low-carb eating plan, it is important to remember that cheese still contains calories, carbs, and saturated fat. Therefore, it should be consumed in moderation as part of a balanced diet.

Cheese is a dairy product that contains protein and fats from milk. During the cheesemaking process, cheese is acidified using naturally occurring bacteria or by adding lemon juice or vinegar. The healthy bacteria in cheese convert the milk sugar lactose into lactic acid, which helps preserve the cheese. Different types of milk, such as cow, buffalo, goat, or sheep milk, and various production methods result in thousands of different cheeses worldwide.

The nutritional profile of cheese varies depending on the type, with soft and semi-soft cheeses typically having more lactose (carb) content, while semi-hard and hard cheeses have less. High-quality cheese is a great source of micronutrients, including fat (including the short-chain fatty acid butyrate), protein, calcium, vitamin A, vitamin B12, zinc, phosphorus, and riboflavin.

When following the keto diet, it is important to choose high-quality, grass-fed, and full-fat cheeses. Goat cheese, blue cheese, and grated Parmesan are excellent choices as they are low in carbs and high in fat. However, it is crucial to remember that cheese is not unlimited and should be consumed in moderation.

Some cheeses should be limited or avoided on the keto diet. These include cottage cheese, low-fat cheeses, and highly processed cheese products. Cottage cheese, for example, has a higher carb content, and low-fat cheeses are highly processed and typically made with skim milk. Additionally, processed cheese products often contain unhealthy ingredients like artificial flavours, dyes, preservatives, and even sugar.

In conclusion, while cheese is allowed and even encouraged on the keto diet, it is not unlimited. It is important to choose high-quality, full-fat, and low-carb cheeses and consume them in moderation as part of a balanced keto diet.

Full-fat cheese is better than low-fat cheese

Full-Fat Cheese vs Low-Fat Cheese

Nutritional Differences

Cheese is a dairy product that contains proteins and fats derived from milk. While full-fat cheese retains the natural fat content of the milk, low-fat cheese has a reduced fat percentage due to the removal of cream from the milk. This process of skimming or removing fat affects the drying and flavour development of the cheese during maturation.

Health Benefits of Full-Fat Cheese

There is growing evidence that full-fat cheese may offer health benefits, contrary to previous beliefs about its negative impact on health. Firstly, full-fat cheese is a good source of calcium, protein, iodine, vitamin A, and energy. It also has loads of health benefits, including a potential positive impact on cognition with age. Additionally, some studies suggest that full-fat cheese does not adversely affect blood triglyceride (fat) levels.

Furthermore, consuming full-fat cheese may be linked to a reduced risk of developing heart disease and type 2 diabetes. This association is thought to be due to the presence of certain fatty acids in dairy fats. Fermented full-fat dairy products, such as cheese, may also contribute to a more diverse and healthier gut microbiome.

Weight Loss and Full-Fat Cheese

Contrary to popular belief, full-fat cheese does not necessarily lead to weight gain. In fact, a review of research found that children who consumed full-fat dairy products were healthier and leaner than those who consumed reduced-fat versions. This may be because full-fat dairy is more filling and helps regulate appetite, leading to a reduction in overall calorie intake. Similar observations have been made in adults as well.

Taste and Texture

The lower fat versions of cheese often have a milder taste and a different mouthfeel compared to their full-fat counterparts. However, some naturally low-fat cheese varieties like cottage cheese and quark are gaining popularity for their high protein content.

Overall Recommendation

Unless there is a specific medical reason or allergy/intolerance to full-fat dairy, most people can enjoy the taste and nutritional benefits of full-fat cheese without worrying about weight gain or negative health consequences.

Frequently asked questions