What makes cheese an ideal keto food. How can cheese benefit your ketogenic lifestyle. Which types of cheese are best for keto. Are there any cheeses to avoid on keto. How does cheese support weight loss on a low-carb diet.

The Role of Cheese in a Ketogenic Diet

A ketogenic diet is characterized by high fat, moderate protein, and very low carbohydrate intake. This macronutrient balance shifts the body’s metabolism from burning glucose for energy to burning fat and producing ketones. Cheese, with its rich fat content and minimal carbs, fits perfectly into this dietary approach.

The ideal keto macronutrient ratio for beginners typically includes:

• 75-80% calories from fat
• 15-25% calories from protein
• 0-10% calories from carbs

For a 2,000 calorie diet, this translates to approximately:

• 178 grams of fat
• 75 grams of protein
• 25 grams of carbs

The best keto cheeses offer at least 2.3 grams of fat for every 1 gram of protein while remaining low in carbohydrates. This ratio aligns perfectly with the ketogenic approach, making cheese an excellent food choice for those following this diet.

Health Benefits of Cheese on a Ketogenic Diet

Incorporating cheese into a ketogenic diet can offer numerous health benefits, many of which align with the overall advantages of the keto lifestyle. These benefits include:

Weight Loss Support

Can cheese really aid in weight loss? Surprisingly, yes. A 2018 study involving over 2,500 men found that higher cheese consumption was associated with a lower body mass index over a five-year period. But how does a high-fat food contribute to weight loss?

The combination of fat and protein in cheese significantly increases feelings of fullness and satiety. This satiating effect can help reduce overall calorie intake by curbing hunger and snacking tendencies. When transitioning to a keto diet, the satisfying nature of cheese can be particularly helpful in overcoming carb cravings.

Improved Heart Health

Contrary to outdated beliefs about saturated fats, modern research suggests that cheese consumption is not linked to an increased risk of cardiovascular disease. A 2020 paper published in the Journal of the American College of Cardiology stated that whole-fat dairy, including cheese, is not associated with increased cardiovascular risk.

Neurological Protection

Both ketogenic diets and cheese consumption have been linked to potential neuroprotective effects. The high fat content in cheese, particularly saturated fats, may support brain health and cognitive function.

Anti-Cancer Properties

Some studies suggest that certain compounds found in cheese, such as conjugated linoleic acid (CLA), may have anti-cancer properties. While more research is needed, this potential benefit adds to the overall appeal of incorporating cheese into a ketogenic diet.

Essential Nutrients

Cheese is a rich source of essential nutrients, including fat-soluble vitamins like A, D, E, and K. These vitamins play crucial roles in various bodily functions, from bone health to immune system support.

Top 8 Keto-Friendly Cheeses

Not all cheeses are created equal when it comes to keto compatibility. Here are eight of the best cheese options for those following a ketogenic diet:

1. Creamy Blue Cheese

Blue cheese is an excellent choice for keto dieters due to its high fat content and low carbohydrate count. With approximately 43.35g of fat, 13.37g of protein, and only 0.2g of carbs per 100g serving, it boasts an impressive fat-to-protein ratio of 3.25:1.

2. Cream Cheese

A keto staple, cream cheese offers 42g of fat, 10.5g of protein, and only 1g of carbs per 100g serving. Its creamy texture and versatility make it a popular choice for keto recipes and as a spread.

3. Saint Andre Triple Cream Soft Ripened Cheese

This indulgent cheese is perfect for keto with its high fat content. While specific macronutrient data wasn’t provided, triple cream cheeses typically have a very high fat-to-protein ratio, making them ideal for ketogenic diets.

4. La Tur Caseificio Dell’alta Langa

Another soft-ripened cheese, La Tur is likely to have a favorable fat-to-protein ratio for keto dieters. Its creamy texture and rich flavor make it a gourmet choice for those on a ketogenic diet.

5. Cream Havarti

Cream Havarti is a semi-soft cheese that’s typically higher in fat than regular Havarti, making it a good choice for keto. Its mild flavor and melting properties make it versatile for various keto recipes.

6. Goat’s Milk Gouda

Goat’s milk cheeses often have a different fatty acid profile compared to cow’s milk cheeses, which some people find easier to digest. Gouda made from goat’s milk can be a flavorful and keto-friendly option.

7. Cheddar Cheese

A classic choice, cheddar offers about 33g of fat, 25g of protein, and 1.3g of carbs per 100g serving. While its fat-to-protein ratio of 1.32:1 is lower than some other options, it’s still a solid choice for keto diets.

8. Munster Cheese

Munster cheese typically has a good fat content and low carbs, making it suitable for keto diets. Its mild flavor and good melting properties make it versatile for various keto-friendly dishes.

Cheese to Avoid on Keto

While most cheeses can fit into a ketogenic diet, some varieties may be less ideal due to their higher carbohydrate content or lower fat-to-protein ratios. Cheeses to be cautious with include:

• Low-fat or fat-free cheeses: These often have higher carb content to compensate for the reduced fat.
• Processed cheese products: These may contain added starches or other carb-heavy ingredients.
• Fresh cheeses like ricotta or cottage cheese: While they can be incorporated in moderation, they typically have a higher carb content compared to aged cheeses.

Always check the nutritional information when selecting cheeses for your keto diet to ensure they align with your macronutrient goals.

Incorporating Cheese into Your Keto Meal Plan

How can you best utilize cheese in your ketogenic diet? Here are some practical tips and ideas:

As a Snack

Cheese makes an excellent keto-friendly snack. Pair it with low-carb vegetables like cucumber slices or celery sticks for added nutrition and crunch.

In Recipes

Many keto recipes incorporate cheese as a key ingredient. From cheese-based pizza crusts to cheesy cauliflower casseroles, the possibilities are endless.

As a Topping

Grated or crumbled cheese can add flavor and fat to salads, soups, and cooked vegetables, helping to increase the fat content of your meals.

In Fat Bombs

Cheese, especially cream cheese, is often used in keto fat bomb recipes. These high-fat, low-carb snacks can help you meet your daily fat intake goals.

Potential Concerns and Considerations

While cheese can be an excellent addition to a ketogenic diet, there are some factors to consider:

Calorie Density

Cheese is calorie-dense, which can be beneficial for meeting keto macros but may hinder weight loss if consumed in excess. How much cheese should you eat on keto? While individual needs vary, a general guideline is to limit cheese to about 1-2 ounces (28-56 grams) per meal.

Dairy Sensitivity

Some individuals may have difficulty digesting dairy products. If you notice any adverse reactions after consuming cheese, consider reducing your intake or opting for goat or sheep milk cheeses, which some people find easier to tolerate.

Quality Matters

Opt for high-quality, minimally processed cheeses when possible. Organic and grass-fed options may offer additional nutritional benefits.

Beyond Weight Loss: Other Health Implications of Cheese on Keto

While weight loss is often a primary goal for those following a ketogenic diet, the combination of keto and cheese consumption may offer additional health benefits:

Bone Health

Cheese is an excellent source of calcium and other minerals essential for bone health. A ketogenic diet that includes cheese may help support strong bones, especially important as we age.

Gut Health

Some cheeses, particularly aged varieties, contain beneficial bacteria that may support gut health. These probiotic properties can contribute to overall digestive wellness and potentially impact immune function.

Muscle Maintenance

The protein content in cheese, combined with its fat content, can help support muscle maintenance during weight loss. This is particularly important on a ketogenic diet, where preserving lean muscle mass is a key consideration.

Blood Sugar Control

The low carbohydrate content of cheese aligns well with the blood sugar stabilizing effects of a ketogenic diet. This combination may be particularly beneficial for individuals managing diabetes or insulin resistance.

Cheese and Ketosis: Maintaining the Balance

While cheese is generally keto-friendly, it’s important to understand how it fits into the broader context of maintaining ketosis. Here are some key points to consider:

Portion Control

Even though cheese is low in carbs, overconsumption can potentially impact ketosis due to its protein content. How does protein affect ketosis? If consumed in excess, protein can be converted to glucose through a process called gluconeogenesis, potentially kicking you out of ketosis.

Individual Variability

Ketosis thresholds can vary from person to person. Some individuals may be able to consume more cheese without impacting their ketone levels, while others may need to be more cautious.

Monitoring Ketones

If you’re concerned about the impact of cheese on your ketosis, consider using ketone testing methods to monitor your levels. This can help you understand how different cheeses and portion sizes affect your individual metabolism.

Balancing with Other Foods

Remember that cheese should be part of a well-rounded ketogenic diet. Balance your cheese intake with other healthy fats, quality proteins, and low-carb vegetables to ensure you’re getting a full spectrum of nutrients.

By understanding these factors and listening to your body, you can effectively incorporate cheese into your ketogenic lifestyle while maintaining optimal health and ketosis.

Keto Cheese 101: The 8 Best Types of Cheese for a Ketogenic Diet

We include products in articles we think are useful for our readers. If you buy products or services through links on our website, we may earn a small commission.

By Liam McAuliffe M.T.S. Updated on July 2, 2022

Keto is a high-fat, low-carb, moderate-protein way of eating. Fortunately, there are many delicious types of keto cheese that more than meet these macronutrient needs. In this article, we’ll explore the benefits of cheese on a ketogenic diet, and offer a list of the best cheese for keto. 

Table of Contents

• What Makes Cheese a Great Keto Food? 
• Benefits of Cheese on Keto
• Keto Cheese List: Top 7 Keto Cheeses
• 1. Creamy Blue Cheese
• 2.Cream Cheese
• 3. Saint Andre Tripple Cream Soft Ripened Cheese 
• 4. La Tur Caseificio Dell’alta Langa
• 5. Cream Havarti
• 6. Goat’s Milk Gouda
• 7. Cheddar Cheese
• 8. Munster Cheese
• Worst Cheese on Keto? 
• Keto Cheese: The Takeaway

What Makes Cheese a Great Keto Food? 

Eating keto-friendly cheese can support the clinically studied benefits of keto including:1 

• weight loss
• reduced inflammation 
• increased energy 
• enhanced mental clarity 
• freedom from carb addiction 

These benefits come from entering the metabolic state called ketosis. When you restrict carbs and boosting fat consumption your body switches from relying on carbs for energy, to breaking down fat into energy molecules called ketones. 

The standard keto macronutrient ratio for beginners is: 

• 75-80% calories from fat
• 15-25% calories from protein
• 0-10% calories from carbs

If your daily caloric intake is 2,000, a standard keto macronutrient breakdown looks like: 

• 178 grams of fat
• 75 grams of protein, 
• 25 grams of carbs 

This works out to 2. 3 grams of fat for every 1 gram of protein. 

The best keto cheeses offer 2.3 grams of fat or more per gram of protein while remaining low-carb.

 Below you can see a macronutrient comparison of some popular cheeses

Benefits of Cheese on Keto

Studies show that eating a ketogenic diet offers many of the same health benefits as eating cheese. These include: 

• Weight loss
• Neurological protection
• Improved heart health
• Anti-cancer properties
• Abundance of essential fat-soluble vitamins

Keto Cheese is a Healthy Fat

For people who are already on keto and have realized the nourishing power of fat-loaded whole foods, the benefits of cheese won’t be surprising. 

But for others still living in the shadow of mainstream 1950’s dietary advice linking saturated fat-rich foods with heart disease, the benefits of cheese on keto might come as a surprise. 

So let’s start with a quick look at the modern research dispelling the myth that fat is bad: 

A major 2010 analysis published in the American Journal of Clinical Nutrition looked at 21 previous studies including 347,747 people, with a follow-up period of between 5-23 years. The researchers found that consuming saturated fats was not significantly associated with stroke or heart disease. [6]

Then in 2020, a bellwether paper published in the prestigious Journal of the American College of Cardiology, asserted, “Whole-fat dairy, unprocessed meat, eggs, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of cardiovascular disease. The totality of available evidence does not support further limiting the intake of such foods.” [28]

Now that we’re clear on that, let’s turn to the specific benefits of keto cheese. 

Enhanced Weight Loss

Many people choose the ketogenic diet because of its proven ability to help you lose weight quickly. 3 4  And observational studies show that consuming cheese may also support weight loss. 

A large-scale 2018 study of over 2,500 men revealed that after a five-year follow-up, participants who consumed higher amounts of cheese had a lower body mass index.1

But how can a high-fat food lead to weight loss, especially when considering that the participants weren’t eating keto? 

Studies show that the combination of fat and protein in dairy substantially increases sensations of fullness and satiety. 3 4 This makes cheese a healthy whole food replacement for processed foods loaded with added sugars. 

In short, when you eat cheese, it’s likely you’re eating less junk. So when transitioning to a keto diet, the satiating power of cheese can help you kick your carb addiction. 

Looking specifically at cottage cheese, studies found that it matches eggs in its ability to suppress the hunger hormone ghrelin and create feelings of fullness.5 6

It’s not surprising then that a comprehensive review of 16 studies found that consuming cheese and other high-fat dairy products can lower your risk of obesity. [10]

This satiating quality of cheese makes it the perfect addition to intermittent fasting plans, and a staple when combining intermittent fasting and keto. 

Neurological Protection

Studies show that a ketogenic diet can reduce symptoms and slow the onset of neurodegenerative diseases like Parkinson’s and Alzheimer’s disease. 7 8 And when it comes to boosting neuroprotection, keto and cheese are a one-two punch.  

A 2018 study found that the compounds oleamide and dehydroergosterol found in Camembert cheese reduce inflammation in areas of the brain specifically associated with Alzheimer’s and dementia. Researchers concluded that cheese is neuroprotective and that eating cheese rich in these compounds protects against neurodegenerative disorders.9

A 2021 study published in the Journal of Alzheimer’s Disease, linked consuming cheese with better cognition as we age. 10 

Heart Health

As we’ve covered above, the most current science tells us that contrary to 1950’s dietary dogma, cheese and other whole foods high in saturated fat are not associated with heart disease. 

In fact, studies looking specifically at the consumption of dairy fats including cheese suggest that it may even be good for our heart. 

In  2006 study of nearly 200 men and women aged 45-75 years found that participants who regularly consumed dairy fat may have a reduced risk of a heart attack.10

A  2017 analysis of 29 studies involving more than 938,465 subjects, found that people who ate 10 grams of cheese (⅓ ounce) per day had a moderately lower risk of cardiovascular disease than those who did not.  

Anti-Cancer

Cheese is a good source of the fatty acid called conjugated linoleic acid (CLA). This compound is produced when grass is digested by ruminant animals like cows, goats, and sheep. 

Recent research reveals that CLA can inhibit the growth of cancer and tumors. Specific sites include colon, stomach, prostate, breast, and liver. 12  And the anti-cancer properties of CLA are significant!

A 2005 study found that women consuming at least four servings of high-fat dairy each day had a 34% lower risk of colon cancer. 13

Research also suggests that consuming CLA reduces inflammation and thereby strengthening your immune system. A study involving 23 young men getting 5.6 grams of daily CLA resulted in decreased inflammatory markers including tumor necrosis factor and C-reactive protein.14

Vitamin K 2

Found in abundance in keto cheese, the benefits of K2 are only beginning to be revealed by science. And it’s thought to be the elusive activator X vitamin to which pioneering diet researcher Weston A. Price attributed the robust health of traditional peoples. 

Most research on vitamin K has been done on K1, which you get from plants. But it turns out that k2 is essential to many health improving functions. 

Vitamin K2 ensures healthy circulation, breaks down calcium, reduces blood clots and heart disease.  In our bones, K2 activates minerals that bind proteins thereby increasing bone strength and reducing fractures. And preliminary research reveals that K2 can slow and stop the spread of certain cancers in the liver and prostate. 15 16 17

K2 is so cardio-protective in fact that for every 10 micrograms you consume each day, your risk of heart disease is reduced by 9%. 

Though we don’t have an official RDA for K2, researchers recommend between 10 and 45 micrograms daily. You can more than meet your K2 needs with a single serving of cheese. At the moderate end, cheddar offers 24 micrograms per 100-gram serving. And varieties on the keto cheese list like Gouda and soft-ripened French cheeses can contain between 64 and 100 micrograms per 100 grams. 18

Keto Cheese List: Top 7 Keto Cheeses

The list of best keto cheese is lead by the fatties, creamiest, lowest carb varieties. These are generally softer cheeses. 

A helpful rule of thumb: Look for cheese labeled “triple cream.” Though there isn’t an industry-standard around what that means exactly, it’s likely loaded in nurturing fats and low in protein. 

Harder cheese like cheddar and parmesan are also great additions to a keto diet, but they tend to be higher in protein. They will need to be balanced with other fats to meet your macronutrient ratios. 

1. Creamy Blue Cheese

Creamy blue cheese is loaded with healthy fats and has the added benefits of specific proteins that offer specific benefits.

Studies have shown that regularly consuming blue cheese provides anti-inflammatory properties that reduce the risk of heart disease. Blue cheese has also been shown to lower cholesterol levels, prevent inflammation in arteries, reduce blood clotting in veins, reduce joint pain, and offer arthritis relief.

2.Cream Cheese

The quintessential keto cheese and number 1 on our list, cream cheese boasts loads of healthy fats and very low-carbs. Though it’s also low in protein, most keto diets center on high-protein foods like red meat, and it can be a struggle to keep protein low enough!

To get the benefits of probiotics, choose “cultured” cream cheese. But standard Philidelphia cream cheese is a solid high-fat option that you can find pretty much everywhere.  

3. Saint Andre Tripple Cream Soft Ripened Cheese 

France is one of the few Western countries that has successfully resisted the bogus anti-fat propagandists. And their decadent soft cheeses are a delicious testament to their ongoing resistance. 

Not coincidentally, France was left out of Ansel Keys’ (in)famous 7 countries study–the flawed 1950’s observational research that founded the modern anti-fat movement.  

Saint Andre is one of the most widely available soft French cheeses. It offers 75% content thanks to the addition of heavy cream, making it buttery and rich while being carb-free!

4. La Tur Caseificio Dell’alta Langa

The Northern Italian answer to French soft ripened cheese, La Tur is unique in it’s blend of cow, goat, and sheep milk. This means it offers a great A2 to A1 protein ratio and may be easier to digest for some people. 

Most importantly, La Tur is the kind of unbelievably delicious food that will make you thankful to be on keto.  

As one pretentious (but not wrong) cheese magazine describes it, the “flavors are light and delicate, tasting of creme fraiche, mushrooms and grass with a slight tang. La Tur is very accessible and balanced.”

5. Cream Havarti

A traditional Danish cheese that’s semi-soft, mild, and buttery-rich. Havarti can vary in fat, carb, and protein content, so look for “cream” Havarti varieties to keep it keto. 

Boar’s Head makes a delicious and accessible variety. 

Nutrients per 100g of Havarti
Calories	378
Fat	35g
Saturated Fat	19. 1g
Carbohydrates	0g
Protein	21g
Fat: protein	1.6:1
Significant Vitamins and Minerals
Vitamin A	21.35% RDA

6. Goat’s Milk Gouda

Made in Holland from goat’s milk for people seeking A2 alternatives to cows milk. 

The variety called Midnight Moon from Cypress Grove, has been aged six months creating a nutty, buttery flavor and a “sweet” caramel finish. 

On the pricier side, this cheese is best enjoyed on its own or with fatty prosciutto. 

7.

Cheddar Cheese

Cheddar goes way back to the 11th century when it was created in the English village of…you guessed it, Cheddar! 

As one of the most beloved (and addictive) cheeses around, cheddar can play a starring role in numerous keto meals. The only drawback is that it has a relatively high amount of protein to fat ratio. Tillamook cheddar is a delicious and reliable American standard. 

8. Munster Cheese

Originally produced by monks and nuns in the middle ages in the North East of France, the best Munster is still made from unpasteurized cows milk in the summer in autumn.  

Munster cheese is smooth, creamy, and mild, though it can be quite aromatic (stinky) when ripened. 

Beyond a plethora of healthy fats, the main dietary boon of Munster is it’s title as the keto cheese on the list with the highest amount of hard-to-get vitamin K2 at 801 ng/g. 19

Wisconsin Cheese Company makes a great muenster.

Worst Cheese on Keto? 

Now that we’ve covered the best keto cheese, let’s take a brief stab the worst. 

Canned Cheese 

Only 51% of the contents even has to be cheese! The rest is fillers, including broken down and reconstituted dairy proteins, emulsifiers, and inflammatory vegetable oils.  

The macros are 6g of protein, 2 grams of carbs, and  5 grams of protein per serving, which could eek it into a keto diet. But the question is, why would you want to? 

Keto Cheese: The Takeaway

Cheese can provide an abundance of healthy fats, complete proteins, vitamin K2, and variety to your keto diet. 

Our list of the 7 best keto cheeses is based on how well each cheese fits into a keto macronutrient profile, along with how darn tasty they are. 

For most people going keto means cutting out foods. But when it comes to keto cheese, this is one area of your diet-along with organ meats- where a whole new world of variety is possible.

Article Sources

23 Best Cheeses For Keto Diet (Including Fat Content per 100g)

As far as diets go, the ketogenic diet seems to be one of the most popular ones. And yes, cheese is a staple of this diet because of its fat content. But what are the best cheeses for a keto diet? Read on to discover our top 23.  

SEE ALSO: The 5 healthiest types of cheese you need for a complete diet →

What is a ketogenic diet?

The keto diet is a low carb, high fat diet often used to promote weight loss. Followers of the diet traditionally limit their carbohydrate intake to less than 50 grams per day to maintain ketosis. Ketosis is a state in which your body uses fat instead of carbohydrates as its main fuel source. 

Because of this, some foods are better suited for the keto diet than others. As a general rule, cheese is a great keto food due to its high fat, moderate protein, and low carb content. 

What type of fat is in cheese?

Well, most full-fat dairy foods contain a fairly high amount of saturated fats and some cholesterol. As a matter of fact, milk fat is about 70% saturated fat, 25% monounsaturated fat and 5% polyunsaturated fat². And, of course, this profile is maintained in the cheese that is made from said milk. You can read more about the types of fat in dairy products here.

Which cheeses can you eat when following a keto diet?

Unsurprisingly, the best cheeses for a keto diet are ones that have a high fat content and have undergone minimal processing. We’ve got some great examples for you below. For the purpose of this post, we have ranked the top 23 cheeses for keto by fat content (g/100g)¹. 

Mascarpone (42.9g)

Cream cheese does not get much more decadent than Italy’s Mascarpone. And when it comes to keto, this cow’s milk cheese reigns supreme at 42.9g of fat per 100g.

Gouda (35.8g)

Next we have Gouda, a pressed cheese originating from the Netherlands.. This high fat hard cheese has a nutty, caramel-like flavour and is commonly used for snacking and in sandwiches.

Comté (35.8g)

Level with Gouda we find Comté. This pressed cooked raw milk beauty originates from the Jura region of France. It has a nutty, sweet, and slightly savoury flavour and is commonly used in fondue, gratins, and on cheese boards.

Stilton (35.2g)

Undoubtedly, Stilton is the UK’s most famous blue cheese. Originally from Nottinghamshire, this crumbly blue is a great table cheese but can also be used as an ingredient in salads and grilled cheese sandwiches.

Manchego (35.2g)

Manchego is a sheep’s milk cheese originating from La Mancha, Spain. It has a firm texture and a nutty, slightly tangy flavour. You can enjoy this fatty Spanish cheese as a table cheese or in many traditional Spanish dishes.

Cheddar (33.3g)

At 33.3g of fat per 100g, we find the world’s most popular cheese, Cheddar. Originating from Somerset, England, Cheddar is available at a range of ages. And its flavour varies from mild and savoury to grassy and earthy. It is an exceptional ingredient for Mac & Cheese or a grilled cheese sandwich.

Gruyère (33.3g)

Next, we have Switzerland’s most famous cheese. And no, Gruyère does not have any holes in it! Overall, the flavour notes for Gruyère are similar to Comté. And it is also an exceptional melting cheese used in the famous Swiss fondue, Moitié-Moitié

Pecorino (32.5g)

Without a doubt, Pecorino is one of the most famous grana-style cheeses in the world. Indeed, this Italian sheep’s milk cheese is an excellent keto ingredient. And we recommend serving it grated on top of pretty much anything!

Sage Derby (32.5g)

Sage Derby is a pressed cheese flavoured with sage, originating from England. It has a tangy taste with hints of sage and a crumbly texture, and is commonly used in sandwiches and as a snacking cheese.

Red Leicester (32.3g)

Next, we have Red Leicester, a pressed cheese from England with a bright orange paste This classic British Territorial cheese owes its colour to the natural dye annatto. Overall, Red Leicester is mild and nutty. And it makes for a great table cheese and excels when melted in a grilled cheese sandwich.

Colby (32.3g)

The first American cheese on our list is Wisconsin’s Colby. This smooth mild pressed cheese dates back to 1885 and is an excellent addition to sandwiches, fresh or grilled.

Pepper Jack (32.1g)

Pepper Jack is a semi-soft cheese flavoured with chili peppers, also originating from the United States. It has a spicy and tangy flavour, and a smooth texture, and is commonly used in grilled cheese sandwiches.

Cambozola (32.1g)

What do you get when you mix Italy’s Gorgonzola with France’s Camembert? Cambozola of course! Undoubtedly, this decadent mild blue cheese is the perfect gateway blue for the uninitiated. And it nails all the keto requirements!

Goat Cheddar (31.1g)

As well as the traditional cow’s milk Cheddar, we’ve also got Cheddar made with goat’s milk on our list. While it clocks in a little bit lighter than the original recipe, Goat Cheddar is still an excellent keto cheese.

Fontina (31.1g)

After Mascarpone and Pecorino, we’ve got a third Italian cheese in Fontina. Melting cheeses do not get much better than this! And you can use this versatile pressed cheese in anything from pizza to burgers and grilled cheese sandwiches.

Roquefort (30.6g)

We haven’t listed many blue cheeses so far. So we better get to France’s most famous, Roquefort. Indeed, this sheep’s milk wonder is very high in fat and will score you high points on the keto scale.

Muenster (30.6g)

In America, deli cheeses do not get much more popular that Muenster. This soft processed cheese is ubiquitous in grocery stores and will make an excellent addition to your next sandwich.

Parmesan (28.6g)

With 28.6g of fat per 100g on average, Parmesan is a must for cheese lovers on a keto diet. This grana-style cheese is inspired by the Italian King of Cheeses: Parmigiano Reggiano. And you can buy generic versions of it in pretty much any country.

Raclette (28.6g)

Raclette is easily one of the most popular cheeses on social media. And it is easy to see why. Melt it and scrape it onto whatever else you’re eating. Do I need to say more?

Edam (28.2g)

After Gouda, Edam is the Netherlands’s second most popular cheese. A little bit softer and milder than its more famous counterpart, Edam is still a great cheese for keto.

Camembert (28.2g)

Soft white mould cheeses do not get much more famous than Camembert (except maybe for one other cheese). Originally from Normandie in the north of France, this cow’s milk cheese is now available all around the world.

Gorgonzola (27.7g)

The final blue cheese on our list is Italy’s Gorgonzola. Whether you’re looking at the young Gorgonzola Dolce or the aged Gorgonzola Piccante, this blue cheese has an exceptional fat content.

Brie (27.7g)

And the final cheese on our keto list might just be the most famous soft white mould cheese from anywhere around the world. Coming in at 27.7g of fat per 100g, Brie is a great cheese to add to your list for keto.

Conclusion: cheese is awesome for keto!

Thank you for reading our post on the best cheeses for a keto diet. As you can see, there are a large number of fantastic cheeses that are high in fat and low in carbohydrates. Did I miss your favourite cheese? Drop me a comment below.

References

¹ The fat content of cheese in our table comes from the USDA Food Data Central Repository. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.

² Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.

The Cheese Wanker in your inbox, and on your socials

Did you enjoy this little curd of wisdom? Be sure to sign up to our newsletter by filling up the form below. You will hear from us roughly once a week.

You can also find us on our socials below. From insightful reels on Instagram to hilarious cheese memes on Facebook, we will keep you informed, and entertained.

Subscribe to our newsletter

Follow our socials

20 Foods to Eat on the Keto Diet CureBooking

The main component of the keto diet is eating high-fat, low-carb foods. Those who follow this diet are allowed to combine animal proteins, dairy products, vegetables, other plant products, fats and oils.

The growing acceptance of the ketogenic diet is largely due to the potential for weight loss and blood sugar regulation. In addition, preliminary research indicates that this high-fat, low-carbohydrate diet may be effective in treating certain cancers, Alzheimer’s, and other diseases. The long-term efficacy and safety of the ketogenic diet still requires more research. Typically, the keto diet limits your daily carbohydrate intake to 20–50 grams.

While some keto dieters track total carbs per day, others track net carbs. Net carbs are total carbohydrates minus fiber. Fiber is indigestible, which means your body cannot break it down and absorb it. Although this diet may seem complicated, those who follow it can consume a wide variety of nutrients.

Animal proteins

1. Seafood

Fish and shellfish are a great choice for keto foods. In addition to being virtually carbohydrate-free, salmon and other fish are also rich in selenium, potassium, and B vitamins. But different types of shellfish have different amounts of carbohydrates. Oysters and octopus contain carbohydrates, but shrimp and most crabs do not. On a keto diet, you can still eat these foods, but you must carefully monitor your carbohydrate intake to stay within your target range. . Omega-3 fats, which are abundant in salmon, sardines, mackerel and other oily fish, have also been linked to lower insulin levels and increased insulin sensitivity in overweight or obese adults. Regular consumption of fish has been linked to improved brain function and reduced risk of disease.

2. Meat and poultry

On a ketogenic diet, meat and poultry are considered staples. Fresh meat and poultry are low in carbohydrates and high in B vitamins and other vital minerals. In addition, they are a fantastic source of high quality protein, which can help maintain muscle mass on a very low carb diet. According to a small study, a high-fat meat diet in older women was associated with an 8% increase in HDL (good) cholesterol than a high-carb, low-fat diet. . Given that it contains more omega-3 fats and conjugated linoleic acid (CLA) than grain-fed meat, grass-fed beef is recommended if at all possible.

3. Eggs

Eggs are a very nutritious source of protein. Eggs can be a great keto diet food because they contain roughly 6 grams of protein and less than 1 gram of carbs per large egg. Eggs have also been shown to induce hormones that increase the feeling of satiety. Most of the nutrients in an egg are found in the yolk, so it’s important to eat whole eggs rather than egg whites. . These include the eye-healthy antioxidants lutein and zeaxanthin. Despite the high cholesterol content of egg yolks, they do not increase the risk of heart disease.

Dairy and Dairy Alternatives

1. Cheese

There are several varieties of cheese, most of which are high in fat and very low in carbs, making them ideal for a keto diet. Just one ounce (28 grams) of cheddar cheese provides one gram of carbohydrates, six grams of protein and a healthy dose of calcium. Although cheese is high in saturated fat, it has not been shown to increase the chance of heart disease. In fact, several studies show that it may help protect against this condition. In addition, cheese contains CLA, which has a positive effect on body composition and fat loss. In addition, frequent cheese consumption may reduce the loss of muscle mass and strength associated with aging.

List of keto cheeses

• blue cheese
• Bree
• Camembert
• cheddar
• goat
• Colby Jack
• cottage cheese
• cream cheese
• Feta
• goat cheese
• halloumi
• Havarti
• Limburg cheese
• Manchego
• mascarpone
• mozzarella
• Münster
• parmesan
• pepper jack
• Provolon
• Romano
• jet cheese
• Swiss cheese

2. Regular Greek yogurt and cottage cheese

Cottage cheese and regular Greek yogurt are high protein healthy foods. You can eat them in moderation on a keto diet, even though they contain carbs. It has been demonstrated that yogurt and cottage cheese can help reduce hunger and induce feelings of satiety. Both are delicious on their own as a snack, but you can also mix them with crushed almonds, cinnamon, or other spices for a quick keto treat.

3. Cream and halves

The fatty part of fresh milk removed during milk processing is cream. On the other hand, half and half is a mixture of half whole milk and half cream. These two dairy products are perfect for the keto diet because they are very low in carbs and high in fat. Butter and cream are rich in CLA, which, like other full-fat dairy products, can help you lose weight. Despite this, it is preferable to only occasionally indulge in cream and halves.

According to several studies, high-fat dairy products may not be as strongly associated with heart disease. Others argue that consuming high-fat dairy products in moderation can reduce the risk of heart attack and stroke. However, the evidence is still not conclusive. This issue is still under discussion and is influenced by many variables, including the degree of food processing. Cream and processed foods are popular options for adding to coffee or replacing a small amount of milk when cooking on a keto diet.

4. Unsweetened vegetable milk.

Soy, almond and coconut milk are among the plant-based milk options that are suitable for people on a keto diet. You should choose versions without added sugar. Sweetened options contain too much sugar to be considered keto friendly. Also, you should stay away from oat milk because even unsweetened oat milk contains too many carbohydrates to be used on a ketogenic diet.

Vegetables

1. Green leafy vegetables

Green leafy vegetables are ideal for the Keto diet as they are very low in carbohydrates. They are a rich source of antioxidants, vitamins and minerals. Iron and vitamin K are especially rich in dark leafy greens such as spinach, kale and collards. Greens will make your meals more nutritious without a significant increase in carbohydrate content. In addition, herbs such as oregano and rosemary are rich in flavor and contain virtually no carbohydrates;

• Salad greens: lettuce, baby spinach, arugula, escarole and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, chard and kale
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary and lemongrass

2. Pepper

There are many types of peppers, and all of them are suitable for the keto diet. Despite the fact that they are essentially fruits, they are cooked like vegetables. Jalapenos are great for making keto-friendly snacks, as they are small, fiery peppers that add flavor to dishes. Larger, softer peppers such as bell peppers and poblanos can be stuffed to make excellent low-carb main dishes. . In addition, peppers are high in vitamin C. For example, one bell pepper contains 107% of the recommended daily allowance (RDI) of vitamin C.

3. Summer Squash

Yellow squash and zucchini are two types of summer squash that are low in carbs and are highly adaptable. In fact, zucchini is a staple of the keto diet. Using the spiralizer, you can cook squash noodles, which will be a great alternative to pasta or noodles. Grated zucchini can be used in place of rice or added to baked goods without altering their flavor. It can also be prepared as a cold salad by thinly sliced ​​with a mandolin and tossed with salt, pepper and olive oil.

3. High Fat Vegetables

Avocados and olives, technically both fruits, are unique among vegetables in that they contain quite a lot of fat. They also contain fiber and are low in net carbs. Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage. Additionally, one study found that people who ate one avocado a day experienced an improvement in heart health risk factors, including lower LDL (bad) cholesterol levels.

4. Other non-starchy vegetables

Other non-starchy vegetables are rich in minerals and antioxidants, but low in calories and carbohydrates. In addition, low-carb vegetables are a great alternative to high-carb diets. For example, making cauliflower rice or mashed cauliflower using low-carb cauliflower is easy. Pumpkin spaghetti is a great natural substitute for spaghetti, and low-carb root vegetables like jicama and turnips work well in place of fried potatoes or french fries.
Here are some other examples of vegetables that are suitable for the keto diet.

List of keto vegetables

• asparagus
• broccoli
• cabbage
• cauliflower
• mushrooms
• cucumber
• green beans
• eggplant
• tomatoes
• spaghetti squash
• jikama
• radish
• turnip
• Brussels sprouts
• celery
• okra

Other plant products

1. Nuts and seeds

Nuts and seeds are high in fat and low in carbohydrates. Regular consumption of nuts has been linked to a lower risk of depression, heart disease, and certain types of cancer. Nuts and seeds are also high in fiber, which can help you feel full and help you consume fewer calories. The amount of net carbohydrates varies greatly depending on the variety of nuts and seeds, despite the fact that most of them are low. great for keto because it contains the least amount of carbohydrates;

• almonds
• macadamia nuts
• pecans
• walnuts
• Chia seeds
• linseed

2. Berries

Berries are the exception to the rule that most fruits are too high in carbohydrates to eat on a keto diet. Berries are low in carbs and high in fiber, especially strawberries and raspberries. Although they are lower in carbs than some other fruits, blackberries and blueberries may not be suitable for a strict keto diet. The antioxidants found in these little fruits can help reduce inflammation and provide protection against disease.

3. Shirataki noodles

The keto diet is great for shirataki noodles. Because they are mostly water, they contain only 15 calories and less than 1 gram of net carbs per serving. These noodles are made from glucomannan, a viscous fiber with numerous potential health benefits.

The gel-like consistency of viscous fiber delays the passage of food through the digestive system. It may help with weight loss and diabetes control by reducing hunger and increasing blood sugar levels. There are many different types of shirataki noodles, such as rice, fettuccine and linguine. Almost all of them can be replaced with regular noodles in recipes.

4. Dark chocolate and cocoa powder

Antioxidants can be found in dark chocolate and cocoa. The flavanols found in dark chocolate may minimize the risk of heart disease by lowering blood pressure and maintaining arterial health.
Surprisingly, you can eat chocolate on a keto diet. But it’s crucial to get dark chocolate with at least 70% cocoa, and ideally more, and consume it in moderation.

Fats and oils

1. Olive oil

Olive oil has wonderful benefits for heart health. It is high in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease.
Extra virgin olive oil is also rich in antioxidant polyphenols, plant compounds that help improve arterial function and reduce inflammation, further protecting heart health. Olive oil is a source of pure fat; it is devoid of carbohydrates.

This is an excellent base for healthy mayonnaise and salad dressings. It is preferable to use olive oil for low heat cooking or to add it to dishes after cooking because it does not retain its stability at high temperatures as saturated fats do. . Coconut oil and avocado oil are fantastic vegetable oils to test out on a ketogenic diet.

2. Butter and ghee

Good fats to include in a keto diet are butter and ghee. Ghee is completely devoid of carbohydrates, while butter has very few of them. Clarified butter, or ghee, is made by heating butter and removing milk particles that float to the surface. It is often used in Indian cuisine and has a rich buttery flavor. Butter and ghee, like other full-fat dairy products, are not as unhealthy as previously thought.

drinks

Unsweetened coffee and tea

Tea and coffee are nutritious drinks without carbohydrates. They contain caffeine, which speeds up metabolism and can improve mood, mental clarity, and physical stamina. In addition, coffee and tea drinkers have been shown to be much less likely to develop diabetes. Although a causal relationship has not yet been established, people who drink the most coffee actually have the least risk. You can add heavy cream to coffee or tea; but, since “light” lattes are often made with skim milk and high-carb flavors, you should stay away from them while on a ketogenic diet.

Unsweetened Soda Water

Unsweetened Soda Water is a great replacement for carbonated drinks for people on a keto diet. These delightfully fizzy drinks may be flavored, but usually do not contain sugar or sweeteners. Hence, they are devoid of calories and carbohydrates. However, some species naturally flavor themselves with a little fruit juice, and they can be high in carbohydrates. Check the label carefully because excess carbs can accumulate quickly.

Discover the world of high quality medical care with CureBooking!

Looking for quality medical services at affordable prices? Look no further than CureBooking!

At CureBooking, we believe you will always have the best medical services from around the world at your fingertips. Our mission is to make premium medicine affordable, convenient and affordable for everyone.

What sets CureBooking apart?

Quality: Our wide network includes world-renowned doctors, specialists and medical institutions, ensuring that you always receive first-class care.

Transparency: There are no hidden costs or surprise invoices with us. We provide a clear outline of all treatment costs in advance.

Personalization: Every patient is unique, so every treatment plan should be unique. Our experts develop personalized health plans that meet your specific needs.

Customer Support: From the moment you contact us until your recovery, our team is dedicated to providing you with 24/7 support.

Whether you are looking for cosmetic surgery, dental procedures, IVF procedures, or hair transplantation, CureBooking can connect you to the best healthcare providers around the world.

Join the CureBooking family team today and experience healthcare like never before. Your journey to better health starts here!

Contact our dedicated customer service for more information. We are more than happy to help you!

Start your journey to wellness with CureBooking – your partner in global healthcare.

Gastric Sleeve Türkiye

Hair Transplant in Turkey
Hollywood Smile Türkiye

Milk and dairy products on a keto diet: what you can and what you will have to give up

No one doubts the benefits of milk and dairy products! From childhood, a person gets used to considering milk as a valuable source of energy and health. And, isn’t it?

A word from the experts! Experts say that milk is a source of calcium. The substance is absorbed by 97%. Thanks to this, bones become strong, hair is strong, teeth are healthy. But, that’s not the only benefit of milk and dairy products! [Source]

Benefits of Dairy on a Keto Diet

There is an opinion that dairy products can slow down the onset of the weight loss effect. However, there is absolutely no evidence that this is exactly the case. On the other hand, one can single out a whole list of useful properties of milk and dairy products, which are valuable both without a diet and while observing a special diet.

Dairy products in the diet:

• help improve digestion and stool;
• strengthen the nervous system;
• maintain visual acuity and eye health;
• deceive the appetite and reduce weight without stress;
• improve the quality of skin, hair, nails;
• avoid the development of diseases of the bone and cartilage system;
• support the immune system.

Dairy products are also very valuable for the keto diet. Many of them have corresponding BJU indicators. Dairy products on a ketogenic diet are used both as independent food and as an ingredient for preparing various dishes.

For keto diet use:

Cream

Butter

Cottage cheese

Sour cream

Cream cheese

Hard cheeses

9 0002 Processed curd cheese

Yoghurt

Matsoni

Kefir is used less frequently in the ketogenic diet and milk. Of course, the choice of dairy products for a ketogenic diet is best approached individually. In some cases, it is better to refuse “milk”!

List of contraindications:

• individual lactose intolerance;
• certain bowel diseases;
• hormone dependent breast cancer;
• other identified causes of dairy product resistance.

How to make coconut paste at home

Which dairy products to choose for keto?

Modern producers offer a huge range of dairy products. How not to get confused by the abundance and choose the right food options for the keto diet?

A set of simple tips to consider:

1. When choosing dairy products for a healthy diet, it is important to consider KBFA (keto-friendly) and ingredients.
2. Best for home and farm home products produced in an environmentally friendly area, in accordance with the rules and sanitary standards.
3. It is extremely important to choose products without vegetable fats, but on a natural fat basis of animal origin.
4. Both raw and pasteurized dairy products are suitable for the keto diet.
5. Pay attention to expiration dates and storage conditions.

Fresh dairy products prepared according to traditional recipes and technologies have a pleasant aroma, delicate taste, characteristic texture and color. At the slightest doubt, it is better to refuse to use the product.

Important! Practically, expiration dates are determined for each dairy product. Expert services have clearly outlined a number of rules and standards that dairy products must comply with. When choosing milk in the market or in the store, it is important to follow the established rules. Then, the risks of purchasing a low-quality product will significantly decrease. [Memo to the consumer: quality and safety of dairy products]

Favorite dairy products on the keto diet

In order to finally decide on the benefits and possible harms of eating dairy products on the keto diet, it is worth carefully considering individual options.

Butter

Butter is widely used in the ketogenic diet. It can be classic butter, salted butter or ghee (clarified butter).

Butter KBJU:
calories	661 kcal
proteins	0. 8 g
fats	72.5 g
carbohydrates	1.3 g

Butter is based on heavy milk cream. This is the perfect product for keto! Butter is used to prepare a lot of dishes for a ketogenic diet. These are: creams, spreads, fat bombs, pastries. Butter is used for frying, greasing the bottom of baking and roasting pans. Butter is used to prepare keto drinks such as keto chocolate, coffee, etc. And, of course, butter can be paired with keto cookies, crispbread, and cheese to make a tasty, filling, and healthy keto sandwich.

Cheese on the keto diet

Cheese is considered one of the most popular products for the keto diet. A huge range of cheeses made with cow’s, goat’s or sheep’s milk can be consumed on a keto diet.

Cheese table for keto

Various cheeses are used in the ketogenic diet for making sandwiches, keto bombs, desserts, pastries, sauces, first and second courses. Since almost all natural cheeses contain minimal or no carbs, cheese is one of the most keto-friendly foods.

Tasty and healthy! A quarter of cheese consists of proteins – the building blocks necessary for the proper development and functioning of the body. Cheese is a source of vitamin D, a substance necessary for the absorption of calcium.

Cheese is an important part of the keto diet. It can be eaten just like that, cut into convenient slices, cubes or chopped with a grater. Cheese slices are a great keto snack!

Cottage cheese on a keto diet

Cottage cheese is a fermented milk product made mainly from cow’s milk. When choosing cottage cheese for keto, it is important to pay special attention to the product’s KBJU. Depending on the percentage of fat in cottage cheese, the amount of carbohydrates and protein varies.

As can be seen from the table, 9-20% fat cottage cheese is most suitable for keto. It is permissible to take the % product. However, it has more protein and less fat. And to maintain ketosis, it is extremely important to maintain the correct fat balance.

By the way! Cottage cheese and cheese are related products. Some languages ​​make no distinction. The same word means both cottage cheese and cheese.

On a keto diet, you can cook a lot of tasty and healthy dishes from cottage cheese. Cottage cheese is included in low-carb recipes for desserts, spreads, pastries, fat-bombs, main and snack dishes, salads. Most of all, fatty snacks and cold desserts are prepared on the basis of cottage cheese. You can use cottage cheese mass and just like that!

Sour cream on a keto diet

Sour cream is a product of milk and cream processing! Sour cream, like any other dairy product, has its own percentage of fat content. And, for a keto diet, of course, it is recommended to choose fat sour cream.

KBZhU sour cream:	Proteins	Fats	Carbohydrates
sour cream 10%	3	10	2.9
sour cream 15%	2.6	15	3.6
sour cream 20%	2. 5	20	3.4
sour cream 25%	2.4	25	3.2
homemade sour cream	2.4	40	2.6

As can be seen from the table, the higher the fat content of sour cream, the better this product for keto. But, it is quite possible to choose an option with a low percentage of fat content. Everything depends on the goal. Sour cream in the keto diet is used to make desserts, creams, pastries, sauces, gravies, dressings, fat bombs, second courses and snacks, as well as an addition to soups.

By the way! Sour cream contains a large amount of milk fat. The product also contains beneficial bacteria that help normalize the digestive process and improve intestinal microflora. [Source]

You can eat sour cream on a keto diet, if you wish, just like that with a spoon. It can be added to berries, allowed fruits, keto pastries, vegetable mixes. Sour cream is recognized as the best dressing for vegetable salads.

Cream and Keto

It’s hard to imagine a more keto-friendly dairy product than cream! Fatty cream deserves special attention. They can be whipped, added to many desserts. On the basis of cream, keto ice cream, cream, sauces are made.

Any cream can be used for a ketogenic diet. It all depends on your goals and preferences. For example, for whipping it is recommended to take cream with 33-38% fat content. Such a product whips quite easily and quickly until it increases in volume and stable peaks appear. For various sauces, sauces, creams, you can choose cream with a lower percentage of fat.

By the way! Cream is a product invented a very long time ago. Before there were separators, cream was prepared by settling and draining the fattest part of the milk. Cream is pasteurized, condensed, sterilized, with and without additives. [Source]

For a keto diet, it is recommended to choose natural heavy cream without unnecessary additives. Good cream always has a place in low-carb recipes.

Matsoni in a ketogenic diet

Matsoni is a traditional Caucasian fermented milk drink made from buffalo, sheep, and less often cow’s milk. The taste of this product is delicate, creamy and milky. The consistency depends on the percentage of fat content and the recipe.

This is interesting! Matsoni or matsun – translated from Armenian “sour milk”. This is a traditional product widely used in Asia Minor, the Middle East, and the Caucasus. Today, matsoni is produced on the basis of dairy plants in many countries of the world. Of course, farmers and villagers who have their own farm prepare this fermented milk product at home.[Source]

Yogurt is not a classic keto product. However, if you wish, you can use a small amount of yoghurt in a ketogenic diet. Based on this fermented milk product, a traditional Greek sauce is prepared. Yogurt is added to cold summer soups. Based on yogurt, you can cook pastries and some keto desserts. Also, matsoni is a pleasant-tasting, refreshing fermented milk drink that can easily replace kefir in a regular and keto diet.

Yoghurt and the Keto Diet

Starting a discussion about the admissibility of using yogurt on a keto diet with the catchphrase “not all yogurts are equally healthy”! Today, under the name “yogurt” they produce a huge range of products, which do not always consist of milk and dairy products. Very often, the basis of purchased yogurts contains glucose syrup, starch, various fillers, thickeners and additives. The shelf life of such “yogurts” is up to 12 months, and KBZhU can compete with KBZhU of fruit juice in terms of carbohydrate content.

These products are not suitable for the keto diet! Many of them have no practical use for the word “absolutely”.

What is natural yoghurt, which is usually associated with proper nutrition and diet?

Natural yoghurt is a product obtained by fermentation by a protosymbiotic group of cultures (thermophilic streptococcus). This is a fermented milk product that contains at least 107 CFU per 1 gram of the product. [Source]

Natural yoghurts may contain various additives in the form of pieces of berries, nuts, fruits, berry and fruit juices, cereals, chocolate, nut crumbs, coconut flakes. However, for a keto diet, it is recommended to choose yogurts without additives. Or, you can add keto-friendly foods to the base yogurt.

Today there is a variety of natural yoghurts. They differ not only in taste and composition, but also in BJU. You need to choose what is most suitable for keto. Well, the best yogurt is the one that is prepared with your own hands, if possible. Yogurt in a ketogenic diet can be used as a snack on its own. The product is used for the preparation of desserts, salad dressings, fermented milk mixes.

5 yogurt recipes for keto

Kefir can I?

If you really like kefir, then you can use it with a ketogenic diet. By itself, the fermented milk product contains a small amount of carbohydrates.

KBJU of kefir:
calories	56 kcal
proteins	4. 1 g
fats	2 g
carbohydrates	5.3 g

Proteins predominate in kefir, low fat and relatively few carbohydrates. This fermented milk product is conditionally keto friendly. Those. It is acceptable to use it, but in moderation, if you really want to.

Almost all dairy and fermented milk products contain digestible milk protein. There is an opinion that this protein provokes increased production of insulin and therefore “milk” should not be included in the keto diet. However, protein from dairy and sour-milk products has the same effect on carbohydrate metabolism as proteins obtained from other products. Therefore, you can use sour-milk and dairy products with a keto diet, in the absence of contraindications and within the framework of keto KBJU.

Do they drink milk on a keto diet?

People are divided into those who cannot imagine their life without milk and those who do not drink milk at all. There are those who do not care whether there is fresh milk in the refrigerator or it has run out. However, it is difficult to imagine modern cuisine without milk. One way or another, it is present in the diet. You can drink a glass of milk before going to bed, or you can bake pancakes out of it.

According to the KBZhU indicators, any milk can be classified as a conditionally friendly keto product category. However, milk is not forbidden on a ketogenic diet if you can fit it into your own macro. And, no, a little milk won’t kick you out of ketosis.

On the other hand, natural milk is a source of vitamin D, A, calcium, phosphorus, potassium, B vitamins. No wonder milk is the first food from the moment of birth.

Experts say! Milk is an obligatory and necessary food product. It is a valuable source of digestible proteins, fats, carbohydrates. This product saturates the body with vitamins, minerals and other bioactive substances. [Source]

People who are allergic to milk protein and have other health contraindications should refuse milk. In other cases, you can simply reduce the amount of milk consumed or temporarily eliminate it from the diet, if there are good reasons for this.

FAQ

Can I replace cow’s milk with vegetable milk on a keto diet?

Depending on which vegetable milk is meant. For example, coconut milk is a valid ketogenic diet. But oatmeal, buckwheat milk is not. It should also be remembered that, despite the fact that vegetable and animal milk are united by the same name in terms of composition and principle of influence on the body, these are completely different products. Cow, goat, sheep milk is a unique natural product that cannot be fully replaced with plant-derived options.

Is sour milk allowed on a keto diet?

Yes, sour milk or curdled milk does not contradict the ketogenic principle of nutrition. But, and is not considered an ideal product for keto. Therefore, it is possible to include sour milk in the keto diet, but in moderation.

What is the best percentage of milk and dairy products for a keto diet?

According to the keto principle, the fatter the better. For example, 2.5% milk and 3.2% milk contain almost the same amount of carbohydrates – 4.5 grams per 100 grams. However, fat contains different amounts in favor of a higher percentage of fat content.

Is it possible to have curd mass on keto?

Depending on what! If this is a curd mass with sugar and dried fruits, then it is not suitable for a ketogenic diet. And if it is a curd mass on sweeteners such as stevia or other variations of carbohydrate-free sugars, then it’s fine. However, you need to be careful when choosing the curd mass. Today, such a product based on vegetable fats is very often offered.