Grass-Fed Cheddar Cheese: A Keto-Friendly Superfood?

Cheddar cheese is a keto-friendly food because it is low in net carbs and high in fats. However, it is important to limit your net carb consumption to 20-30 grams per day to stay in ketosis. Cheddar cheese is also a good source of fat because it does not contain any non-keto ingredients such as sweeteners, oils, and food additives. While on the keto diet, most of your fats should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

Cheddar cheese is keto-friendly

A keto diet is a low-carb, high-fat, and moderate-protein eating plan. The goal is to change your body's biochemistry and lose weight. Cheese is a perfect keto food as it is high in fat, moderate in protein, and low in carbs.

Cheddar cheese is a good source of fat because it does not contain any non-keto ingredients such as sweeteners, oils, and food additives. However, it is important to remember that most of your fats should come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

While cheddar cheese is keto-friendly, it is not unlimited. Cheese still contains calories and carbs, and it is high in saturated fat, which is less heart-healthy than unsaturated fats. Therefore, it should be enjoyed in moderation as part of a keto diet.

When choosing cheddar cheese, opt for grass-fed and full-fat varieties, as these are the best options for a keto diet. Additionally, if you are lactose intolerant, aged cheddars are a better choice as they have lower lactose content.

Grass-fed cheese is a good source of vitamins A and K2

Hard cheeses like Gouda, Edam, and Jarlsberg are excellent sources of vitamin K2, with Gouda providing 73 mcg of vitamin K2 per 100 grams. The vitamin K2 content in cheese increases with age, and longer ripening times result in higher levels of long-chain menaquinones, which are beneficial for cardiovascular health.

Vitamin K2 is also found in other dairy products like butter, sour cream, and cream cheese, but in lower amounts than in hard cheeses. Grass-fed butter, in particular, is a good source of vitamin K2, as the cows' diet influences the vitamin content.

In addition to vitamin K2, grass-fed cheese is also a source of vitamin A. Vitamin A is important for various bodily functions, including maintaining healthy skin and eyes, boosting the immune system, and supporting growth and development.

While grass-fed cheese provides vitamins A and K2, it is also high in saturated fat and calories. Therefore, it should be consumed in moderation as part of a balanced diet.

Overall, grass-fed cheese is a good source of vitamins A and K2, offering health benefits such as improved bone density, reduced risk of blood clots, and better cognition with age. However, it should be enjoyed in moderation due to its high-fat content.

Grass-fed cheese has more omega-3 fatty acids

Grass-fed cheese contains more omega-3 fatty acids due to the diet of the cows that produce the milk used to make the cheese. When cows eat grass, their milk contains more beneficial omega-3 fatty acids and fat-soluble vitamins. A study found that organic dairy has 62% more healthy omega-3s than conventional milk, partly due to the cow's diet of fresh grass.

Cheese made from milk produced by grass-fed cows is also known as grass-fed cheese. This type of cheese is a big deal because cows are supposed to eat grass. Feeding cows a diet of grass instead of grains and refined carbs increases the beneficial omega-3 fatty acids and fat-soluble vitamins in their milk.

Grass-fed cheese is a healthier option compared to cheese made from the milk of grain-fed cows. It contains more omega-3 fatty acids, which have been linked to improved heart health, better cognition with age, and reduced inflammation. However, it is important to note that cheese is also high in calories and saturated fat, so it should be consumed in moderation as part of a balanced diet.

In summary, grass-fed cheese is a healthier option due to its higher content of omega-3 fatty acids, which provide various health benefits. However, cheese should not be relied upon as the primary source of omega-3s, and it should be consumed in moderation as part of a healthy and balanced diet.

Pasteurised cheese may be safer

Cheese is a staple food for those on the keto diet. It is high in fat, moderate in protein, and low in carbohydrates. However, not all cheeses are created equal. Pasteurised cheese, in particular, has some benefits over its unpasteurised counterpart.

Firstly, pasteurisation kills harmful bacteria. In the mid-19th century, Louis Pasteur invented pasteurisation to eliminate dangerous bacteria from dairy products, thus reducing the risk of foodborne illnesses. This is especially important for soft cheeses such as mozzarella, which have a higher moisture content and are more susceptible to bacterial growth. Listeria, for example, has been linked to outbreaks in cheddar cheese and can survive for longer than 60 days in certain cheeses.

Secondly, pasteurised cheese has a longer shelf life than unpasteurised cheese. This is because pasteurisation slows down the rate of spoilage by killing microorganisms that cause food to decay. As a result, pasteurised cheese is less likely to develop mould or other signs of spoilage, even when stored for extended periods.

Thirdly, pasteurised cheese is more widely available and affordable than unpasteurised cheese. This is because the pasteurisation process makes the cheese safer and more stable, reducing the risk of foodborne illnesses and extending its shelf life. As a result, retailers and consumers can store and transport pasteurised cheese more easily and for longer distances, making it more accessible to those following the keto diet.

However, it is worth noting that pasteurisation also has some potential drawbacks. For example, pasteurisation can kill beneficial bacteria and destroy beneficial enzymes, altering or destroying healthy fats and proteins. Additionally, some people believe that raw, unpasteurised cheese has a superior flavour and texture due to the presence of these beneficial bacteria and enzymes.

In conclusion, while pasteurised cheese may offer some safety and accessibility advantages, it is important to consider the potential trade-offs in terms of nutritional value and flavour. For those on the keto diet, the decision between pasteurised and unpasteurised cheese may ultimately come down to personal preference and the specific cheese in question.

Cheddar cheese is a good source of calcium

A 1-ounce (28-gram) serving of cheddar cheese provides about 6 grams of protein and 1 gram of carbohydrates, along with a good amount of calcium. This amount of cheddar cheese contributes to the recommended daily intake of calcium, which is 1,000 mg for most adults.

Cheddar cheese is a convenient and tasty way to increase calcium intake. It is a versatile food that can be enjoyed on its own as a snack or added to various dishes, such as omelettes, salads, and soups. The calcium in cheddar cheese is also easily absorbed by the body due to the presence of other nutrients like protein and vitamin D, which aid in calcium absorption.

In addition to calcium, cheddar cheese is a good source of other essential nutrients. It contains high-quality protein, which is important for muscle health and growth. Cheddar cheese is also a source of conjugated linoleic acid (CLA), a fatty acid that has been linked to fat loss and improvements in body composition. Regular consumption of cheddar cheese may help reduce the loss of muscle mass and strength that occurs with ageing.

When choosing cheddar cheese, it is important to opt for high-quality, grass-fed, and full-fat varieties. These cheeses are more nutritious and contain higher levels of healthy fats and fat-soluble vitamins. However, it is important to consume cheddar cheese in moderation as part of a balanced diet, as it is high in calories and saturated fat.

Frequently asked questions