Wholey Cheese: Keto-Friendly Or Not?

Snyder's Wholey Cheese crackers are a delicious snack, but are they keto-friendly? The keto diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. It typically limits carbs to 20-50 grams per day, and while challenging, it allows for a variety of nutritious foods. So, is Snyder's Wholey Cheese keto-friendly? Let's take a look at the ingredients and nutrition facts to find out.

Snyder's Wholey Cheese crackers ingredients

Snyder's Wholey Cheese crackers are crispy, baked cheese crackers. They are gluten-free and made with real cheese. The crackers are slow-baked to capture the delicious cheese flavour. The primary ingredient in these crackers is potato starch, followed by cheddar cheese powder, canola oil, seasoning, potato granules, citric acid, sunflower lecithin, and turmeric. The exact ingredients vary slightly depending on the flavour of the crackers.

For example, the ingredients for the Smoked Gouda flavour are:

• Potato starch
• Cheddar cheese powder (cultured milk, salt, enzymes, whey, buttermilk, salt)
• Canola oil
• Seasoning (salt, cheddar and gouda cheese (pasteurized milk, salt, cheese culture, enzymes), maltodextrin, whey, buttermilk, nonfat milk], whey, rice flour, sugar, nonfat milk, natural flavours including smoke, maltodextrin, sunflower oil, spice, lactic acid, onion powder, sodium caseinate)
• Potato granules
• Citric acid
• Sunflower lecithin
• Turmeric

The ingredients for the original flavour are:

• Potato starch
• Cheddar cheese powder ([cultured milk, salt, enzymes], whey, buttermilk, salt)
• Canola oil
• Seasoning (cheddar cheese [(pasteurized milk, salt, cheese cultures, enzymes), maltodextrin, whey, buttermilk], whey, salt, milk powder, sugar, natural flavours, maltodextrin, cornstarch, extractives of paprika and annatto, lactic acid)
• Potato granules
• Citric acid
• Sunflower lecithin
• Turmeric

Is cheese keto-friendly?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan. The diet traditionally limits carbohydrate intake to less than 50 grams per day to maintain ketosis, a state in which the body uses fat instead of carbohydrates as its main fuel source.

Cheese is allowed and even encouraged on the keto diet. This is because it is a high-fat, moderate-protein, and low-carb food. However, some cheeses are more keto-friendly than others due to variations in fat content and level of processing.

Best Cheeses for Keto

• Goat cheese: Goat cheese contains zero carbs, 8 grams of fat, and 6 grams of protein per 1-ounce serving, making it a great option for keto dieters. It is also easier to digest than cheese made from cow's milk, as it contains less lactose.
• Blue cheese: Blue cheese has a keto-friendly nutrient profile, with 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce serving. It adds a lot of flavour to dishes, so a little goes a long way.
• Cream cheese: Cream cheese has a nutritional profile that fits well with the keto diet. Per 1-ounce serving, it contains 8 grams of fat, 8 grams of protein, and 1 gram of carbs.
• Parmesan: Grated parmesan can add a salty, nutty flavour to foods without adding many carbs. Per 1-tablespoon serving, it contains 21 calories, 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein.
• Cheddar: Mild cheddar cheese provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per 1-ounce serving. It has a fairly low melting point, making it great for melting on top of sandwiches, burgers, and casseroles.
• Gouda: Gouda is a slightly sweet, creamy cheese with 8 grams of fat, 7 grams of protein, and 1 gram of carbs per 1-ounce serving. Like cheddar, it has a low melting point, so it can be used in recipes like keto mac and cheese.

Cheeses to Avoid on Keto

• Cottage cheese: While cottage cheese is generally considered a healthy option, it doesn't fit well with the keto diet due to its higher carbohydrate content. A 1/2-cup serving of full-fat cottage cheese contains 5 grams of fat, 14 grams of protein, and 5 grams of carbs.
• Low-fat cheese: Low-fat varieties of cheese, such as low-fat cheddar or Colby, have significantly less fat than their full-fat counterparts. For example, a 1-ounce serving of regular cheddar has 9 grams of fat, while the same serving of low-fat cheddar has about 2 grams.
• Processed cheese: Processed cheeses, such as American cheese and spray-can cheese, often contain a mix of cheese and non-cheese ingredients, including whey powder, canola oil, added colours, and preservatives. They are also associated with an increased risk of cardiovascular and other diseases.

Snyder's Wholey Cheese Crackers

Snyder's Wholey Cheese Crackers are crispy baked crackers made with potato starch and cheddar cheese powder. While the crackers themselves are not specifically mentioned as being keto-friendly, the ingredients suggest that they could fit within the parameters of a keto diet. However, it is important to note that they do contain some carbohydrates in the form of potato starch and sugar.

Health benefits of cheese

Cheese is a whole food, with minimal to no processing, and is a good source of many health benefits.

Bone and Muscle Health

The calcium and protein content in cheese are great for building strong bones and muscles. The calcium can help developing bones grow stronger and prevent osteoporosis as we age. In addition, vitamins A, D, K, and zinc in cheese also contribute to bone health.

Less Inflammation

Dairy fats in cheese contain conjugated linoleic acid (CLA), which may help ease inflammation and may even help prevent heart disease and obesity. Studies show that certain full-fat dairy products can be healthy when eaten in moderation.

Lower Blood Pressure

The high levels of calcium in cheese can help reduce blood pressure. Lower-fat, low-sodium cheeses, eaten in moderation as part of a healthy diet, can help lower blood pressure. Some examples are cottage cheese, ricotta cheese, parmesan, feta, or goat cheese.

Blood Vessel Protection

Research shows that cheese could be a good source of glutathione, an antioxidant that helps maintain brain health. This antioxidant property may also help blood vessels work better. A 2016 study showed that the blood vessels of participants who ate cheese were healthier than those who ate pretzels or soy cheese.

Gut Health

Fermented foods like cheese and yogurt contain probiotic bacteria, which have been linked to keeping cholesterol levels healthy.

Dental Health

Cheese can also have a positive effect on dental health. A study by dental professionals showed that eating cheese might help to prevent dental cavities. The findings may be the result of increased saliva production, due to chewing, which protects teeth from erosion. It could also be that certain components of the cheese adhered to the teeth, protecting them from acid.

Thyroid Health

Hard cheeses, like cheddar, can be a great source of selenium, which regulates thyroid function.

Other Benefits

Cheese is also an excellent source of protein and is high in vitamin B12. It is plentiful in healthy fats and is a good choice for pregnant women, as it is rich in calcium and can offer many other essential nutrients for pregnancy, including protein and B vitamins.

Cheese to limit on keto

Cheese is a great food to eat on the keto diet, as it is high in fat, moderate in protein, and low in carbs. However, some cheeses are more suitable than others due to variations in fat content and level of processing.

• Cottage cheese: While cottage cheese is a healthy option, its nutrient profile doesn't work well with the keto diet. 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 carbs can add up quickly, so it's best to limit your intake of cottage cheese when following a keto diet.
• Low-fat cheese: Low-fat and nonfat cheese varieties have a much lower fat content compared to their full-fat counterparts. For example, a 1-ounce (28-gram) serving of regular cheddar cheese provides 9 grams of fat, while the same serving size of low-fat cheddar or Colby cheese has about 2 grams of fat. To maintain ketosis, it's best to stick to full-fat cheese options.
• Processed cheese: This includes varieties like American cheese, spray cheese, and other products that contain a mix of cheese and non-cheese ingredients. These cheeses are highly processed and often contain whey powder, canola oil, added colours, and preservatives. A high intake of processed foods has been linked to an increased risk of cardiovascular and other diseases, so it's best to limit these types of cheeses.

In addition, some people may find that they need to limit or avoid cheese altogether if they have a dairy sensitivity or intolerance. Lactose intolerance and casein intolerance are common culprits of digestive issues and other unpleasant side effects associated with consuming dairy products.

Cheese to avoid on keto

Snyder's Wholey Cheese is a crispy baked cheese cracker that comes in different flavours, including smoked gouda, Swiss and black pepper, spicy pepper jack, and white cheddar and chive.

Now, here is some information on cheese to avoid on a keto diet:

The keto diet is a low-carb, high-fat diet often used to promote weight loss. While cheese is allowed and even encouraged on this eating plan, some choices are better than others.

Cheeses to avoid on the keto diet include higher-carb and processed varieties. Here are some specific types of cheese that are not ideal for a keto diet:

• Cottage Cheese: While cottage cheese is generally considered healthy, its nutrient profile doesn't work well with the keto diet. It contains more carbs than other cheeses, so even small amounts can add up quickly.
• Low-Fat Cheese: Since the keto diet focuses on high-fat, low-carb foods, it's best to avoid low-fat cheese varieties. Regular cheddar has more fat and is a better option.
• Processed Cheese: This includes varieties like American cheese, spray cheese, and other products with a mix of cheese and non-cheese ingredients. These are often highly processed and contain additives that you wouldn't find in natural cheese.
• High-Carb Cheeses: Some cheeses have a higher carb content, which can take up a significant portion of your daily carb allotment on a keto diet. Examples include ricotta and some cheddar varieties.

When choosing cheese for a keto diet, it's important to consider the fat content, carb content, and level of processing. It's best to opt for high-fat, low-carb, minimally processed cheeses.

Frequently asked questions