Monterey Jack Cheese: A Keto-Friendly Superfood?

The ketogenic diet is a popular eating plan that involves reducing carbohydrate intake and increasing fat consumption. A key consideration for those following this diet is whether or not certain foods are keto-friendly. One such food is Monterey Jack cheese, a classic American cheese with a semi-hard, pale yellow interior and a smooth, mild, buttery flavour. This cheese is named after its place of origin, Monterey, California, and the man who first produced it, David Jacks, in the 19th century. So, is Monterey Jack cheese keto?

Monterey Jack's nutritional profile

Monterey Jack cheese is a keto-friendly food due to its low net carb and high-fat content. With 0.68g of net carbs per 100g serving, it fits within the daily net carb consumption limit of 20-30g recommended for staying in ketosis. The cheese is also free of non-keto ingredients such as sweeteners, oils, and food additives, making it a healthy source of fat for those on a ketogenic diet.

When it comes to cheese on a ketogenic diet, it is important to check nutrition labels for carb counts, as pre-shredded cheeses often contain anti-caking agents like potato starch and corn starch, which can add to the overall carb count. While the amount of carbs from these agents may be negligible, it can add up when consuming large quantities of cheese. Shredding your own cheese can help control the carb intake.

Monterey Jack cheese is a good option for those on a keto diet as it is a minimally processed, natural cheese. Most of the fats on a keto diet should come from natural and minimally processed sources, such as virgin olive oil, MCT oil, and grass-fed butter. This ensures that the body burns clean fuel while in ketosis.

While cheese can be a significant part of a keto diet, it doesn't have to be. There are a variety of keto-friendly cheeses available, including hard cheeses, which typically contain fewer carbs, and soft cheeses with low carb counts. Some popular keto-friendly cheeses include Parmigiano-Reggiano, Goat cheese, Gorgonzola, Cheddar, Swiss, Gouda, Gruyere, Mozzarella, Cream Cheese, Mascarpone, and Feta, among others.

Keto-friendliness

Monterey Jack cheese is a semi-hard, pale yellow cheese with a smooth texture and a mild, buttery flavour. It is made from cow's milk and originates from California. This cheese is a good source of protein and calcium, and it is also suitable for individuals with lactose intolerance due to its reduced lactose content.

When it comes to keto-friendliness, there are a few factors to consider. Firstly, Monterey Jack cheese is low in net carbs, with approximately 0.2g to 0.68g of net carbs per ounce (28.35g) or 100g serving, respectively. This fits within the recommended daily net carb consumption of 20g to 30g for staying in ketosis.

Additionally, Monterey Jack cheese is a moderate source of fat, containing around 32g of fat per 100g serving. While fat intake should be monitored, the ketogenic diet emphasises the importance of consuming fats from healthy sources. As Monterey Jack cheese is minimally processed and free of non-keto ingredients, it aligns with the keto diet's requirements.

The protein content of Monterey Jack cheese is also notable, providing approximately 25g of protein per 100g serving. This makes it a valuable source of essential amino acids, which are crucial for tissue repair and growth.

However, it is important to consider the cholesterol and sodium levels in Monterey Jack cheese. In a 100g serving, it typically contains around 71 milligrams of cholesterol, which is relatively low compared to other cheeses. Nevertheless, individuals with specific dietary restrictions should be mindful of their cholesterol intake. Regarding sodium, a 100g serving of Monterey Jack cheese contains approximately 820 milligrams. For those with hypertension or aiming to reduce salt consumption, opting for low-sodium varieties or consuming this cheese in moderation is recommended.

In conclusion, Monterey Jack cheese is keto-friendly due to its low net carb content and moderate fat and protein levels. However, individuals on a keto diet should still monitor their cholesterol and sodium intake, especially if they have specific health considerations. As with any diet, ensuring a balanced and varied nutrient intake is essential.

Lactose intolerance

Monterey Jack cheese is a keto-friendly food because it is low in net carbs (0.68g of net carbs per 100g serving) and high in fats. It is also a good source of protein and calcium.

Now, for individuals with lactose intolerance, the good news is that you may not have to cut cheese out of your diet entirely. Lactose intolerance is an individualized condition, and there are many low-lactose and lactose-free options available. The general guideline is that hard and aged cheeses are lower in lactose than soft and fresh cheeses. This is because the lactose is washed away when the cheese curds are rinsed, and the overall content continues to drop during the aging process.

Monterey Jack is a mild and melty cheese, often used in quesadillas, burritos, and casseroles. According to the USDA, a 28-gram serving of Monterey Jack cheese contains about 1 gram of carbohydrates. Since lactose is a type of carbohydrate, this means there cannot be more than around 3.5 grams of lactose in a 100-gram serving of Monterey Jack. Most likely, there is far less than that, as lactose is not the only type of carbohydrate found in cheese. This means that those with lactose intolerance can still enjoy this tasty source of calcium and protein.

In addition to Monterey Jack, other cheeses that are generally safe for lactose-intolerant individuals include:

• Parmesan
• Cheddar
• Swiss
• Colby
• Mozzarella
• Goat cheese
• Muenster
• Camembert
• Brie
• Gouda
• Blue cheese
• Feta

Cholesterol content

Monterey Jack cheese is a semi-hard, semi-firm, white cheese made from cow's milk. It is a good source of calcium, fat, and protein, and is also high in vitamins A and B12, zinc, phosphorus, and riboflavin.

Monterey Jack is a popular choice for those following a ketogenic diet, as it is both low in net carbs and high in fats. Specifically, it contains 0.68g of net carbs per 100g serving, which fits within the ideal daily net carb allowance for keto (20-30g per day).

In terms of cholesterol content, Monterey Jack is considered to be a high-cholesterol food. While the exact cholesterol content of Monterey Jack cheese is not readily available, we can look at its nutritional profile to understand its cholesterol contribution. As a dairy product, Monterey Jack cheese contains saturated fats, which are known to raise cholesterol levels in the body. According to the USDA, 100 grams of Monterey Jack contains 17.9 grams of total fatty acids, of which 10.7 grams are saturated fats.

It is important to note that cholesterol is a waxy, fat-like substance that is essential for various bodily functions. It plays a crucial role in brain health, as it is required for synapse formation and maturation and is a component of the cell membrane. However, high cholesterol levels in the blood, especially "bad" LDL cholesterol, can increase the risk of cardiovascular diseases. Therefore, it is generally recommended to limit dietary cholesterol intake, especially for individuals with high cholesterol or heart health concerns.

When incorporating high-cholesterol foods like Monterey Jack cheese into your diet, it is advisable to do so in moderation and as part of a balanced diet. It is also important to consider your overall dietary patterns and lifestyle choices, as these factors collectively influence your cholesterol levels and overall health.

Protein and calcium content

Monterey Jack cheese is a good source of protein, with 6 grams per serving. The reduced-fat version contains even more protein, with 7 grams per serving. Eating protein helps keep hunger at bay, and it is the most satiating nutrient. Consuming adequate protein throughout the day may also help you avoid overeating at your next meal.

Monterey Jack is also a good source of calcium. Calcium is vital in preventing bone loss and osteoporotic fractures later in life. Meta-analyses report that calcium supplementation reduces bone loss by 0.5-1.2% and the risk of all types of fractures by at least 10% in older people.

The calcium in Monterey Jack also contributes to dental health. Research shows that the high quantities of phosphate and calcium in this cheese strengthen teeth and bones and help balance the pH in the mouth, leading to less damaging acid, more cleansing saliva, and fewer cavities.

In addition, calcium can help reduce blood pressure. Research shows that a calcium-rich diet (>1000 mg calcium daily) slightly decreases blood pressure.

The protein content in Monterey Jack cheese is also beneficial for those on a high-protein diet, which is intended to boost weight loss, improve energy, and enhance athletic performance.

Frequently asked questions