Cheese And Keto: Best Low-Carb Options

The keto diet is a low-carb, high-fat diet. Cheese is allowed and even encouraged on this eating plan, but some varieties are better than others. The best keto cheeses are high in fat, moderate in protein, and low in carbs. Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better keto options. Full-fat cheeses are preferable, and it's best to avoid those with added starch or sweeteners.

Some of the best keto-friendly cheeses include cheddar, gouda, goat cheese, and blue cheese. These cheeses have suitable high-fat and low-carb content, and goat cheese contains zero carbs. Cottage cheese, low-fat cheese, and processed cheese are less suitable for the keto diet.

Full-fat keto cheese

Full-fat cheese is a great option for those on the keto diet. Cheese is allowed and even encouraged on this high-fat, low-carb eating plan, and full-fat cheese fits the bill.

Full-fat cheese is an excellent source of fat, which is essential on the keto diet. Keto dieters prioritize high-fat foods to make up for the calories they miss out on when restricting carbs. Full-fat cheese also tends to have a lower lactose content, which is important because lactose is a type of sugar and thus a carbohydrate. Look for cheeses with less than 1 gram of carbohydrates per serving.

When choosing a full-fat cheese, consider that soft cheeses may be less keto-friendly than hard cheeses because they have more lactose. For example, soft and semi-soft cheeses like cottage cheese, cream cheese, and ricotta cheese are high in carbs and should be avoided or limited on the keto diet. On the other hand, semi-hard and hard cheeses like cheddar, gouda, goat cheese, and blue cheese are excellent choices as they are low in carbs and high in fat.

In addition to its nutritional benefits, full-fat cheese also offers versatility in terms of taste and texture. The sharp flavour of cheddar adds a nice bite to keto meals, while the creamy texture of gouda makes it perfect for melting on top of burgers or adding to mac and cheese. Goat cheese has a tangy, earthy flavour that pairs well with salads and omelettes, and blue cheese adds a funky flavour to salads and dips.

So if you're following the keto diet, be sure to include some full-fat cheese in your meals. Just remember to enjoy in moderation, as cheese is also high in calories and saturated fat.

Pre-shredded keto cheese

Another consideration is the performance of pre-shredded cheese in recipes. Due to the anti-caking agents, pre-shredded cheese may not melt as well as freshly grated cheese and can result in a less-than-ideal texture in dishes like pizza or pasta. Additionally, pre-shredded cheese often has a shorter shelf life than block cheese, as it has a larger surface area that is more susceptible to mould.

To avoid the added carbohydrates and performance issues, some keto followers recommend shredding your own cheese from a block. This method also offers cost savings and the satisfaction of freshly grated cheese. However, it does require a bit more time and effort, and you may need to invest in a grater or food processor.

When choosing pre-shredded keto cheese, look for varieties that are full-fat and made from grass-fed, organic, or raw milk. Goat cheese, blue cheese, and hard cheeses like Parmesan or cheddar are good options, as they are naturally lower in lactose and carbohydrates. Avoid pre-shredded cheese with added starches or sweeteners, and always check the ingredient labels to ensure the product aligns with your keto goals.

Low-fat and non-fat keto cheese

While cheese is allowed on the keto diet, not all types are created equal. The keto diet is a low-carb, high-fat diet, so the best keto cheeses are those that are high in fat and low in carbs. Soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are better for keto.

Low-fat and non-fat cheeses are generally not recommended for keto because they tend to have higher carb counts. These varieties are also more likely to contain added sugar, so it's important to check the labels. Some examples of low-fat and non-fat cheeses to avoid on keto include:

• Cream cheese
• Cottage cheese
• Ricotta cheese

Instead, opt for full-fat, minimally processed cheeses whenever possible. Some of the best keto-approved cheeses include:

• Cheddar
• Gouda
• Goat cheese
• Blue cheese
• Parmesan

Processed keto cheese

Processed cheese is generally not recommended for keto dieters. While all cheese can technically be considered keto, processed cheese is often heavily processed and contains added sugars, starches, preservatives, artificial flavours, and dyes. These ingredients can be inflammatory and are associated with an increased risk of cardiovascular and other diseases.

Processed cheese also tends to be lower in fat and higher in carbs than other cheeses. For example, a slice of American cheese has 65 calories, 5 grams of fat, 2 grams of carbs, and 3 grams of protein. In comparison, a regular slice of cheddar has 86 calories, 7 grams of fat, 0.4 grams of carbs, and 5 grams of protein.

Some examples of processed cheese to avoid on keto include:

• Canned or spray cheese
• American cheese
• Pre-shredded cheese
• Cheese singles
• Cheese spreads
• Imitation cheeses

If you're on a budget, it's best to buy blocks of full-fat cheese and shred or slice it yourself. Soft and semi-soft cheeses, like cream cheese, cottage cheese, and ricotta cheese, also tend to be higher in carbs and should be consumed in moderation.

Keto-friendly snacks

Cheese is a keto-approved snack, but some varieties are better than others. The best keto cheeses are high in fat, moderate in protein, and low in carbs. Soft and semi-soft cheeses often have more lactose (carbs), so semi-hard and hard cheeses are usually better. Full-fat cheeses are also preferable, as low-fat varieties tend to be higher in carbs.

• Cheddar: A popular choice with a range of flavours, from mild to sharp. It has a good balance of acidity and creaminess and a low melting point, making it great for melting on sandwiches, burgers, and casseroles.
• Gouda: A slightly sweet, creamy, yellow cow's milk cheese from the Netherlands. It has a low melting point and can be used on burgers or in keto mac and cheese.
• Goat cheese: Made from goat's milk, it has a tangy, salty, earthy flavour and a creamy texture. It's lower in lactose than cow's milk cheese, making it a good option for those with lactose intolerance. Goat cheese works well in appetizers, salads, casseroles, and omelets.
• Blue cheese: A unique cheese made with cultures of a specific type of mold, giving it a deep flavour and creamy texture. It's great in salads, dips, or crumbled on top of steaks.
• Cream cheese: Full-fat cream cheese is keto-friendly and can be used in dips, casseroles, and keto mac and cheese.

In addition to cheese, there are other keto-friendly snack options:

• Cheese crisps: These are baked cheese snacks that may be seasoned. They are a good option for those who miss chips and crackers on the keto diet.
• Parmesan cheese crisps: Artisan-crafted, crunchy crisps made from 100% aged Parmesan cheese and premium seasonings. They are oven-baked in small batches and contain no artificial growth hormones, flavours, colours, or preservatives.
• Beef jerky: Pair beef jerky with your favourite keto-approved cheese for a tasty snack.

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