How many carbs are in different types of cheese. Which cheeses are best for a ketogenic diet. What cheeses should be limited or avoided on keto. How to incorporate cheese into a low-carb, high-fat eating plan.

Understanding Carbs in Cheese on a Keto Diet

For those following a ketogenic diet, cheese can be an excellent addition to the menu. The keto diet is characterized by its high-fat (70-80%), moderate-protein, and low-carb composition. Its primary goal is to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

Olivia Wagner, RDN, a functional dietitian, explains: “Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat.” This metabolic shift is the cornerstone of the keto diet’s approach to weight loss and overall health.

Cheese fits well into this dietary framework due to its macronutrient profile. It’s typically high in fat, moderate in protein, and low in carbohydrates – making it an ideal keto food. However, it’s crucial to understand that not all cheeses are created equal when it comes to their carbohydrate content.

Are all cheeses suitable for a keto diet?

While cheese is generally keto-friendly, some varieties are better suited than others. The best cheeses for a keto diet are typically high-quality, grass-fed, and full-fat options. These provide the most nutritional benefits while keeping carb intake low. However, it’s important to remember that cheese should still be consumed in moderation, as it contains calories and some carbs, and is high in saturated fat.

The Top 5 Keto-Friendly Cheeses

When following a ketogenic diet, certain cheeses stand out as particularly suitable options. Here are the top five keto-friendly cheeses:

1. Goat Cheese: A Zero-Carb Delight

Goat cheese is an excellent choice for keto dieters. It contains zero carbohydrates, making it perfect for maintaining ketosis. One ounce of goat cheese provides:

• 103 calories
• 8 grams of fat
• 0 grams of carbs
• 6 grams of protein

Additionally, goat cheese is often easier to digest than cow’s milk cheeses. It contains less lactose and different proteins, which can be beneficial for those with mild lactose intolerance.

2. Blue Cheese: Strong Flavor, Low Carbs

Blue cheese is another excellent option for keto dieters. Known for its strong, tangy flavor, blue cheese is also low in carbs. A one-ounce serving typically contains:

• 100 calories
• 8 grams of fat
• 0.7 grams of carbs
• 6 grams of protein

The bold flavor of blue cheese means a little goes a long way, helping to keep portion sizes in check while adding significant taste to keto meals.

3. Cheddar: A Versatile Keto Staple

Cheddar cheese is a popular choice among keto dieters due to its versatility and relatively low carb content. One ounce of cheddar cheese typically provides:

• 115 calories
• 9 grams of fat
• 0.9 grams of carbs
• 7 grams of protein

Cheddar can be easily incorporated into various keto recipes, from omelets to casseroles, making it a staple in many low-carb kitchens.

4. Cream Cheese: Creamy and Keto-Friendly

Cream cheese is a favorite among keto dieters due to its creamy texture and versatility. A one-ounce serving of cream cheese contains:

• 99 calories
• 10 grams of fat
• 1.6 grams of carbs
• 2 grams of protein

While slightly higher in carbs than some other options, cream cheese can still fit into a well-planned keto diet. It’s often used as a base for keto-friendly desserts or as a spread on low-carb vegetables.

5. Mozzarella: Low-Carb and Melty

Mozzarella is another cheese that works well in a keto diet. It’s particularly popular due to its melting properties. One ounce of mozzarella typically contains:

• 85 calories
• 6 grams of fat
• 0.6 grams of carbs
• 6 grams of protein

Mozzarella’s low carb content and satisfying texture make it a great choice for keto-friendly pizza alternatives and other low-carb Italian-inspired dishes.

Potential Health Benefits of Cheese on Keto

While cheese is often associated with indulgence rather than health, research suggests it may offer some surprising benefits, particularly when consumed as part of a balanced diet like keto.

Can cheese help with weight loss?

Contrary to popular belief, some studies indicate that cheese consumption may be beneficial for weight management. A study published in Nutrients in October 2018 found that among over 2,500 men, higher cheese consumption was associated with a lower BMI over a five-year follow-up period. While this doesn’t prove causation, it suggests that cheese can be part of a healthy diet without necessarily leading to weight gain.

Cognitive benefits of cheese consumption

Recent research has also hinted at potential cognitive benefits associated with cheese consumption. An observational study published in the Journal of Alzheimer’s Disease in February 2021 suggested a link between cheese consumption and better cognition with age. While more research is needed to confirm these findings, it’s an intriguing area of study.

Cardiovascular health and cheese

The relationship between cheese and heart health has been a topic of much debate. A meta-analysis published in the European Journal of Epidemiology in April 2017, which included data from over 938,465 people, found that those who consumed about 10 grams of cheese per day had a slightly lower risk of cardiovascular disease compared to those who did not eat cheese. However, it’s important to note that this was based on observational data and more research is needed to establish a causal relationship.

5 Cheeses to Limit or Avoid on Keto

While many cheeses are keto-friendly, some varieties are higher in carbs or have other characteristics that make them less suitable for a strict ketogenic diet. Here are five types of cheese that keto dieters may want to limit or avoid:

1. Ricotta: Higher in Carbs

Ricotta cheese, while delicious, is higher in carbs compared to many other cheeses. A half-cup serving of ricotta contains:

• 180 calories
• 14 grams of fat
• 4 grams of carbs
• 12 grams of protein

While it can potentially fit into a keto diet in small amounts, its higher carb content means it should be consumed sparingly or avoided by those following a strict keto regimen.

2. Cottage Cheese: Moderate Carb Content

Cottage cheese is often touted as a healthy food, but its carb content is higher than many other cheeses. A half-cup serving of cottage cheese typically contains:

• 90 calories
• 2.5 grams of fat
• 5 grams of carbs
• 12 grams of protein

While it’s an excellent source of protein, the carb content may be too high for some keto dieters, especially those aiming for very low daily carb intake.

3. Low-Fat or Fat-Free Cheese: Not Ideal for Keto

Low-fat or fat-free cheese varieties go against the principles of the ketogenic diet, which emphasizes high fat intake. These cheeses often have:

• Lower fat content
• Higher carb content (in some cases)
• Added ingredients to improve texture and flavor

For optimal keto nutrition, it’s best to stick with full-fat cheese options.

4. Processed Cheese Products: Avoid on Keto

Processed cheese products, such as cheese spreads or “cheese food,” should be avoided on a keto diet. These products often contain:

• Added carbohydrates
• Artificial ingredients
• Lower quality fats

Opting for natural, whole cheeses is a better choice for maintaining ketosis and overall health.

5. Fresh Cheeses: Higher Lactose Content

Fresh cheeses like mozzarella di bufala or queso fresco, while delicious, tend to have a higher lactose content. Lactose is a type of sugar, which means these cheeses can have a higher carb count. While they can potentially fit into a keto diet in small amounts, they should be consumed more cautiously than aged cheeses, which naturally have lower lactose content due to the aging process.

Incorporating Cheese into Your Keto Meal Plan

Cheese can be a versatile and delicious addition to a ketogenic diet when used thoughtfully. Here are some tips for incorporating cheese into your keto meal plan:

How much cheese can you eat on keto?

While cheese is keto-friendly, it’s important to consume it in moderation. A general guideline is to limit cheese intake to about 1-2 ounces per meal. This helps ensure you’re getting a variety of nutrients from other foods while keeping your calorie and saturated fat intake in check.

Creative ways to use cheese on keto

There are numerous ways to incorporate cheese into your keto diet:

• Use shredded cheese as a topping for salads or low-carb vegetables
• Make cheese crisps by baking small piles of grated hard cheese
• Use cream cheese as a base for keto-friendly dips or spreads
• Incorporate cheese into keto-friendly casseroles or egg dishes
• Enjoy a small amount of cheese as a snack with nuts or low-carb vegetables

Balancing cheese with other keto foods

While cheese can be a valuable part of a keto diet, it’s important to balance it with other keto-friendly foods. Aim to include a variety of:

• Non-starchy vegetables for fiber and micronutrients
• Healthy fats from sources like avocados, nuts, and olive oil
• High-quality proteins such as eggs, fish, and lean meats

This balance ensures you’re getting a wide range of nutrients while maintaining ketosis.

Potential Downsides of Cheese on Keto

While cheese can be a beneficial part of a ketogenic diet, there are some potential downsides to consider:

Can cheese cause weight loss plateaus on keto?

Some individuals may find that excessive cheese consumption can lead to weight loss plateaus. April Murray, RDN, suggests that if you’re experiencing a plateau, you might want to reduce your cheese intake. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she notes.

Dairy sensitivity and keto

Some people may have sensitivities to dairy products, including cheese. If you experience gastrointestinal discomfort, bloating, or other issues after consuming cheese, it may be worth discussing your dairy intake with a healthcare professional. In some cases, eliminating or reducing dairy might improve your overall keto experience.

Saturated fat content in cheese

While the ketogenic diet is high in fat, it’s important to consider the type of fat you’re consuming. Cheese is high in saturated fat, which has been associated with increased risk of heart disease when consumed in excess. The American Heart Association recommends limiting saturated fat intake and opting for unsaturated fats where possible. Balancing your cheese intake with sources of unsaturated fats can help create a more heart-healthy keto diet.

Making Informed Cheese Choices on Keto

Navigating the world of cheese on a ketogenic diet requires some knowledge and planning. Here are some tips for making informed cheese choices:

Reading nutrition labels for keto-friendly cheese

When selecting cheese for your keto diet, always check the nutrition label. Look for:

• Total carbohydrate content (aim for less than 1g per serving)
• Fat content (higher is generally better for keto)
• Protein content
• Ingredients list (avoid cheeses with added sugars or starches)

Remember that serving sizes on labels may be smaller than what you typically consume, so adjust your calculations accordingly.

Quality matters: Choosing the best cheese for keto

When it comes to cheese on a keto diet, quality can make a difference. Consider opting for:

• Grass-fed cheese when possible (may have a better nutrient profile)
• Organic options to avoid potential hormones or antibiotics
• Aged cheeses, which typically have lower lactose content
• Full-fat varieties to align with keto principles

Remember, while cheese can be a valuable part of a ketogenic diet, it’s just one component. A well-rounded keto diet should include a variety of foods to ensure you’re getting all the nutrients your body needs. As with any dietary change, it’s always a good idea to consult with a healthcare professional or registered dietitian to ensure your keto diet plan is suitable for your individual needs and health goals.