The ketogenic diet is a low-carb, high-fat diet. It's designed to force your body to burn fat instead of carbohydrates for fuel. This means cheese is allowed and even encouraged, but some cheeses are better than others. The best keto cheeses include cheddar, gouda, goat cheese, and blue cheese, while the worst are cottage cheese, ricotta, and processed varieties. When choosing a cheese to eat on the keto diet, it's important to consider the fat, protein, and carb content, as well as the level of processing.

Keto-Friendly Cheeses

Hard cheeses are better than soft cheeses

Hard cheeses, such as Cheddar, Parmesan, and Swiss, are better than soft cheeses for those following a keto diet. This is because soft and semi-soft cheeses often have more lactose (carbs), while semi-hard and hard cheeses usually have less lactose and are, therefore, better suited to a keto diet.

Hard cheeses tend to have a lower carb count than soft cheeses. For example, Parmigiano Reggiano has zero grams of carbs, while softer cheeses like ricotta have higher amounts of carbs. Full-fat hard cheeses, such as Cheddar, also have a lower lactose content and less than 1 gram of carbs per serving.

Hard cheeses are also more versatile than soft cheeses when it comes to keto cooking. They have a low melting point, so they can be melted atop sandwiches, burgers, and casseroles, or baked into crunchy crisps to replace crackers. Harder cheeses also tend to be more satiating than lower-fat soft cheeses due to their higher fat content.

While soft cheeses like cream cheese, cottage cheese, and ricotta are not entirely off-limits on a keto diet, they should be consumed in moderation as they are higher in carbs and lower in fat.

Goat cheese is keto-friendly

Goat cheese is a keto-friendly food. It is a good choice for those following the keto diet as it contains zero carbs, making it an excellent way to hit your macronutrient targets. An ounce of goat cheese provides 103 calories, 8 grams of fat, and 6 grams of protein, according to the U.S. Department of Agriculture (USDA).

Goat cheese is made from goat's milk and has a creamy texture and a tangy, tart flavour that is sometimes described as gamy or earthy. It is lower in lactose than cow's milk cheese, which makes it easier to digest, especially for those with lactose intolerance.

Goat cheese is a versatile ingredient that can be used in appetizers, salads, casseroles, and omelettes. It adds flavour and texture to dishes while keeping them low-carb. When following the keto diet, it is important to choose full-fat cheeses and avoid those with added starch or sweeteners. Goat cheese fits the bill, as it is naturally low in carbs and high in fat and protein.

In addition to its nutritional benefits, goat cheese also offers some potential health advantages. Cheese, in general, has been linked to better cognition with age and may even offer protection against Type 2 diabetes.

So, if you're on the keto diet, goat cheese is a delicious and nutritious option to include in your meals. Enjoy it in moderation as part of a well-rounded keto diet!

Blue cheese is a good option

A keto-approved nutrient profile for blue cheese includes 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce (28-gram) serving. This makes it a great low-carb option for snacking or topping your favourite dishes. Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.

Blue cheese is also a good option because it is highly flavourful, so a little goes a long way. This means you can enjoy the taste and health benefits of cheese without consuming too many calories.

When it comes to buying blue cheese, opt for full-fat varieties, and steer clear of any with added starch or sweeteners. It is also a good idea to shred your own cheese from a block, rather than buying pre-shredded cheese, as these often contain starches that add to the carb count.

Cream cheese is keto-approved

Cream cheese is a versatile ingredient that can be used in both sweet and savoury dishes. It can be spread on keto-friendly bread or crackers, added to low-carb salads, or used in keto baking. It is a key ingredient in many keto recipes, including cheesecake, cauliflower mash, and cheese balls.

When incorporating cream cheese into a keto diet, it is important to practise portion control. While it is low in carbs, consuming too much may cause you to exceed your daily carb limit. A typical serving size is 100g, which contains 4.56g of net carbs. This amount can be safely included in a keto meal without significantly impacting carb limits.

There are also several alternatives to cream cheese that are keto-friendly. Greek yoghurt is a lower-fat option that is high in protein and can be used in recipes such as keto dips and sauces. Mascarpone, an Italian cheese with a rich and creamy texture, is another alternative that works well in both savoury and sweet keto dishes. Avocado is also a keto-friendly substitute, offering healthy fats, fibre, and a range of vitamins and minerals.

In conclusion, cream cheese is a keto-approved food that can add flavour and nutritional benefits to a ketogenic diet. With its versatility and low-carb content, it is a valuable ingredient for anyone following a keto diet.

Avoid processed cheese

While most cheeses are allowed on the keto diet, processed cheeses are best avoided. This includes varieties like American cheese, spray-can cheese, and other products that contain a mix of cheese and non-cheese ingredients.

Processed cheeses tend to contain ingredients that you wouldn't find in naturally produced cheeses, such as whey powder, canola oil, added colours, and preservatives. They are also highly processed, and a high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases.

If you're craving cheese on the go, opt for bite-sized dehydrated pieces of cheese, such as the "Oh My Gouda" variety from Moon Cheese, or the Asiago and Pepper Jack flavour from Whisps. These are more processed than other cheeses, but they are still a better option than processed cheese slices or spreads.

Frequently asked questions