Romano Cheese: A Keto-Friendly Superfood?

Cheese is a beloved food for many, and it's good news for keto dieters that it's not off the table. In fact, it's a great keto food: high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are better than others for those on a keto diet. One such cheese is Romano cheese, which is a hard, grater-friendly cheese that can be used to add flavour to Italian food and salads.

Romano cheese nutritional value

Romano cheese is a good source of protein and calcium. In a 100 g serving, it provides 32 g of protein and 1064 mg of calcium, which equates to 30% of your daily value. It also contains 27 g of fat, 3.6 g of carbohydrates, 17 g of saturated fat, and 104 mg of cholesterol.

Romano cheese has a high vitamin A content, with 415 IU per 100 g serving, and also contains small amounts of vitamin D (0.5 mcg) and vitamin E (alpha-tocopherol). In terms of minerals, Romano cheese provides 0.77 mg of iron and 86 mg of potassium per 100 g serving.

When it comes to calories, Romano cheese contains 387 calories per 100 g serving, or 110 calories per ounce. This calorie count is distributed as 63% fat, 4% carbs, and 33% protein.

Romano cheese is suitable for keto diets as it is low in carbs, with only 3.63 g of net carbs per 100 g serving or 1 g of carbs per 1/4 cup of shredded cheese. However, it should be consumed in moderation due to its high-fat content and overall calorie count.

How to incorporate Romano cheese into a keto diet

Pecorino Romano is a hard, salty Italian cheese, often used for grating. It's made from sheep's milk and is one of the oldest cheeses in the world, named for its origins in ancient Rome.

Romano cheese is keto-friendly, as it is high in fat and low in carbs. One ounce of Pecorino Romano has around 110 calories, 7 grams of protein, 1 gram of carbohydrates, and 8 grams of fat. However, it should be consumed in moderation as it has a fair amount of carbs—about 3.63 grams of net carbs per 100-gram serving.

• Sprinkle it over low-carb "pasta" made with spaghetti squash.
• Use it as a topping on keto-friendly pizzas.
• Add it to salads, especially Caesar salads, for a salty, nutty flavor.
• Sprinkle it over non-starchy vegetables like broccoli, cauliflower, Brussels sprouts, and zucchini.
• Grate it over Italian dishes, such as keto lasagna with egg wraps or chicken pizza crust.
• Blend a big chunk of the cheese and store it in a container in the fridge, then sprinkle it over zoodles (zucchini noodles).

Remember, while cheese is allowed and even encouraged on the keto diet, it should be consumed in moderation as it contains calories, carbs, and saturated fat.

Other keto-friendly cheeses

Romano cheese is indeed keto-friendly, but it should be consumed in moderation due to its carbohydrate content. It is a tasty addition to Italian dishes and salads, and it can be used as a healthier alternative to Parmesan cheese, as it has fewer carbs.

Halloumi

Halloumi is a hard cheese that can be grilled, making it a versatile addition to summer menus. It has 0-1 grams of carbs, 6 grams of protein, and 7 grams of fat per 1-ounce serving. It can be used in grilled skewers, added to salads, or enjoyed as a snack.

Feta

Feta cheese is made from goat's milk, which makes it easier on the stomach for those who have trouble with cow's milk cheese. It contains 1.5 grams of carbs, 4 grams of protein, and 6 grams of fat per 1/4 cup serving. Feta is a great addition to Mediterranean-inspired dishes such as Greek-style burgers or salads.

Cream Cheese

Cream cheese is a popular choice for the keto diet, as it has only 1 gram of carbs, 2 grams of protein, and 8 grams of fat per 1-ounce serving. It has a sweet flavor and is often used in keto desserts, such as cheesecake, as well as savory dishes like breakfast pinwheels with smoked salmon and arugula.

Paneer

Paneer is a staple cheese in Indian cuisine and is commonly used in dishes such as saag paneer (spinach with fried paneer) and mattar paneer (peas and paneer in a tomato sauce). It has 1 gram of carbs, 6 grams of protein, and 7 grams of fat per 1-inch cube serving.

Cheddar

Cheddar cheese is a versatile and popular choice, with a range of flavors and a perfect balance of acidity and creaminess. It has high-fat content and minimal carbs, making it an excellent option for keto. It can be melted, sliced, cubed, or grated, and is a tasty addition to side dishes, bread, and snacks.

Goat Cheese

Goat cheese is a great option for those on a keto diet as it contains zero carbs. It is made from goat milk, which means it has less lactose and is easier to digest. Goat cheese is tangy and creamy, making it perfect for appetizers, salads, and omelets.

Non keto-friendly cheeses

While Romano cheese is keto-friendly, there are several cheeses that are not suitable for a keto diet.

Cottage cheese, for example, is a fresh cheese with a relatively high amount of carbs and not much fat, making it a poor choice for keto. A 1/2-cup (114-gram) serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs. Even small amounts of cottage cheese can cause carb intake to add up quickly, so it's best to avoid it or consume it in moderation.

Similarly, ricotta cheese is higher in carbs and should be consumed in moderation. A 1/2-cup serving of ricotta contains 204 calories, 14 grams of fat, 9 grams of carbs, and 10 grams of protein.

Processed cheeses, such as American cheese and spray cheese, are also not recommended for a keto diet. These cheeses are highly processed and often contain fillers, stabilizers, and oils that offer little nutritional benefit and can lead to inflammation in the body.

Low-fat cheese varieties are another category to avoid on keto. Regular cheddar cheese provides 9 grams of fat per 1-ounce (28-gram) serving, while low-fat cheddar or Colby cheese has only about 2 grams of fat. To stay in ketosis, it's best to choose full-fat cheese options.

In summary, while Romano cheese is a good option for keto, it's important to avoid or limit cheeses like cottage cheese, ricotta, processed cheeses, and low-fat varieties due to their higher carb content or excessive processing.

Health benefits and risks of the keto diet

Romano cheese is a keto-friendly cheese, but it should be consumed in moderation due to its carbohydrate content. It is a good source of fat and does not contain any non-keto ingredients.

Now, onto the health benefits and risks of the keto diet.

Health Benefits of the Keto Diet

The keto diet offers a range of potential health benefits, including:

• Weight Loss: The keto diet can promote weight loss by boosting metabolism and reducing appetite. Studies have shown that people on keto diets lose more weight, faster, than those on low-fat diets.
• Improved Heart Health: The keto diet can lead to a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol. This can reduce the risk of cardiovascular disease.
• Reduced Risk of Certain Cancers: The keto diet may be a complementary treatment for certain cancers, as it causes more oxidative stress in cancer cells than in normal cells, leading to their death. It may also lower the risk of insulin-related complications, which are linked to some cancers.
• Improved Brain Function: The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells. The keto diet has been used to treat epilepsy and is being studied for its effects on Alzheimer's and Parkinson's disease.
• Management of Polycystic Ovary Syndrome (PCOS): A high-carbohydrate diet can adversely affect people with PCOS, causing skin problems and weight gain. The keto diet has been found to improve several markers of PCOS, including hormone ratios and fasting insulin levels.
• Reduced Appetite: Low-carb diets lead to an automatic reduction in appetite, resulting in lower calorie intake.
• Greater Proportion of Abdominal Fat Loss: Low-carb diets effectively reduce harmful abdominal fat, which is associated with inflammation, insulin resistance, and metabolic dysfunction.
• Lower Triglyceride Levels: Triglycerides are fat molecules that increase the risk of heart disease. Low-carb diets are effective at lowering triglyceride levels.
• Increased "Good" HDL Cholesterol: Eating more fat, as recommended in the keto diet, increases "good" HDL cholesterol levels, which is beneficial for heart health.
• Reduced Blood Sugar and Insulin Levels: The keto diet can be particularly helpful for people with diabetes and insulin resistance by significantly lowering blood sugar and insulin levels.
• Lower Blood Pressure: The keto diet can effectively lower blood pressure, reducing the risk of heart disease, stroke, and kidney failure.
• Effective Against Metabolic Syndrome: Metabolic syndrome is a condition associated with an increased risk of diabetes and heart disease. The keto diet effectively treats all five key symptoms of metabolic syndrome.
• Improved "Bad" LDL Cholesterol: The keto diet increases the size of "bad" LDL particles, reducing their harmful effects, and may also reduce the total number of LDL particles in the bloodstream.

Risks of the Keto Diet

While the keto diet offers many potential benefits, there are also some risks and adverse effects associated with long-term adherence to this diet:

• Excess Protein in the Blood
• Mineral and Vitamin Deficiencies
• Build-up of Fat in the Liver
• "Keto Flu" Symptoms: The keto diet may cause symptoms such as a low tolerance for exercise, upset stomach, headache, and fatigue, especially at the beginning of the diet as the body adjusts to using fat as its primary energy source.
• Increased Cholesterol: The keto diet may lead to high cholesterol, or hyperlipidemia, which can increase the risk of cardiovascular disease.
• Low Bone Density: Long-term adherence to the keto diet may result in low bone density (osteopenia) and an increased risk of bone fractures.
• Constipation: The keto diet can cause constipation, which may be a side effect of the reduced carbohydrate intake.
• Not Suitable for Everyone: The keto diet should be avoided by certain populations, including people with insulin-dependent diabetes, eating disorders, kidney disease, or pancreatitis, as well as women who are pregnant or breastfeeding.
• Lack of Long-Term Studies: Most studies on the keto diet have been conducted over short periods, and there is a lack of research on the potential side effects of following the keto diet for longer durations.

Frequently asked questions