What are the best low-carb cheese options for the keto diet? Can you eat mozzarella on keto? Discover the top keto-friendly cheese types and how to incorporate them into your diet.

Top Keto-Friendly Cheese Options

While the keto diet comes with plenty of restrictions, it also allows you to enjoy one of the most beloved forms of dairy – cheese! However, not all cheeses are as keto-friendly as others. To help you fill your fridge with the best low-carb cheese options, here’s a comprehensive list of high-fat, low-carb cheese types that are perfect for the ketogenic diet.

1. Halloumi Cheese

Halloumi cheese, which originated in Cyprus, is extremely popular throughout Greece and the Middle East. Traditionally, it is garnished with mint leaves to add flavor and act as a preservative. Halloumi has a high melting point, making it a great option for grilling or frying. With 9 grams of fat and 0 grams of carbs per ounce, Halloumi is a fantastic keto-friendly cheese. It’s also a good source of protein, with 7 grams per 1-ounce serving.

2. Feta Cheese

Feta cheese has been a staple of Greek cuisine since the early 20th century. The word “feta” means “slice,” likely because the 17th-century Greek practice of barrel-aging cheese involves slicing the cheese before placing it into the barrels. With 7 grams of fat and only 3 grams of carbs per ounce, feta can be enjoyed by those following the keto diet. Its crumbly texture makes it easy to sprinkle on top of salads or soups, and true feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

3. Cream Cheese

Best known as the go-to bagel spread, cream cheese was first produced on a small scale by New York and Philadelphia dairy farmers in the mid-18th century. In 1872, William A. Lawrence became the first person to mass-produce cream cheese, making him the de facto “inventor.” With 9 grams of fat and only 2 grams of carbs per ounce, cream cheese is one of the top keto-friendly cheeses. In addition to bagels, cream cheese can be used in snacks, such as pickle roll-ups.

4. Brie Cheese

Originally from northern France, Brie gained popularity in 774 when the French Emperor, Charlemagne, tried and fell in love with it at a monastery. After that day, he commanded it to be delivered regularly to his castle, and it’s been a staple of French cuisine ever since. Brie is traditionally cut into wedges and served charcuterie-style with crackers and cured meats. To make a keto-friendly charcuterie board, simply swap traditional crackers with parmesan crisps. With 8 grams of fat and only 0.1 grams of carbs per ounce, Brie is an excellent keto-friendly cheese option.

5. Goat Cheese

Like Brie, this spreadable high-fat, low-carb cheese originated in France and is commonly referred to as Chèvre, which means “goat” in French. Goat cheese has 0 grams of carbohydrates and 9 grams of fat. Because of the protein structure differences when compared to cow’s milk, goat cheese is often more easily digested and is naturally lower in lactose. For those who enjoy its tangy taste, goat cheese is an excellent ingredient to use in frittatas or omelets.

6. Gruyere Cheese

Said to be developed in Gruyeres, Switzerland, the exact origin of Gruyere cheese is the subject of much debate. For a time, Austria laid claim to its origins until the European Union (EU) got involved, ruling in favor of Switzerland’s claim. Since Gruyere melts easily, it makes a great fondue. It also pairs well with meats and vegetables. With 9 grams of fat and 0 grams of carbs, it’s a dream come true for cheese lovers following the keto diet.

7. Mozzarella (Whole Milk)

Mozzarella was first made near Naples, Italy, using water buffalo milk. Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged. With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health! Pair it with fresh tomatoes and basil for a fresh Caprese salad.

8. Parmesan Cheese

Parmesan cheese is a widely-popular cheese used in pasta, antipasto salads and other traditional Italian dishes. Authentic Parmigiano-Reggiano is created in the provinces of Parma, Reggio Emilia, Modena, Bologna and Mantua. Only cheese in these provinces can receive the official name of Parmigiano-Reggiano. Parmesan cheese can easily be worked into a keto diet, so long as you leave behind the pasta. For keto dieters, try using Parmesan as a salad topper, or eat it as a midday snack with meat or veggies.

Can You Eat Mozzarella on Keto?

Yes, mozzarella cheese can be enjoyed as part of a keto diet. With only 1 gram of carbs per ounce, whole milk mozzarella is a great low-carb cheese option. Just be mindful of portion sizes, as mozzarella does contain some carbs. Pair it with fresh tomatoes and basil for a delicious and keto-friendly Caprese salad.

The Bottom Line

The keto diet may come with many restrictions, but it certainly doesn’t mean you have to give up cheese! From creamy brie and tangy goat cheese to melty mozzarella and nutty Parmesan, there are plenty of delicious low-carb cheese options that are perfect for the ketogenic lifestyle. By stocking your fridge with these high-fat, low-carb cheese varieties, you can satisfy your cheese cravings while staying true to your keto macros.

Low-Carb Cheese Options for the Keto Diet

While the keto diet comes with plenty of restrictions, it also allows you to eat plenty of one of the most beloved forms of dairy – cheese! But not all cheeses are as keto-friendly as others. To help you fill your fridge with keto-friendly fromage, here’s a full list of high-fat, low-carb cheese types!

1. Halloumi Cheese

Fat: 9g of fat per ounce
Carbs: 0g carbs per ounce*

Halloumi cheese originated in Cyprus and is extremely popular throughout Greece and the Middle East. Traditionally, Halloumi is garnished with mint leaves to add flavor, which can also act as a preservative. Because of Halloumi’s high melting point, it’s commonly enjoyed grilled or fried.

This high-fat, low-carb cheese is the perfect addition to the ketogenic diet. Halloumi is also a great source of protein, with 7 grams for every 1-ounce serving!

2. Feta Cheese

Fat: 7g per ounce
Carbs: 3g per ounce*

Feta cheese has been a staple of Greek cuisine since the early 20th century. The word feta means “slice,” likely because the 17th-century Greek practice of barrel-aging cheese involves slicing the cheese before placing it into the barrels.

With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta’s crumbly texture makes it easy to sprinkle on top of salads or soups. True feta fanatics often top it with olive oil and eat it as a standalone item or side dish.

3. Cream Cheese

Fat: 9g per ounce
Carbs: 2g per ounce*

Best known as the go-to bagel spread, cream cheese was first produced on a small scale by New York and Philadelphia dairy farmers in the mid-18th century. Then, in 1872, William A. Lawrence became the first person to mass-produce cream cheese, making him the de facto “inventor.”

With 9g of fat and only 2 grams of carbs per ounce, cream cheese is one of the top keto-friendly cheeses. In addition to bagels, cream cheese can be used in snacks, such as pickle roll-ups. To make a pickle roll-up, spread a slice of nitrate-free deli meat with cream cheese. Then, lay your pickle in the middle of the deli meat and roll it up. Finally, slice it evenly and enjoy!

4. Brie Cheese

Fat: 8g per ounce
Carbs: 0.1g per ounce*

Originally from northern France, Brie gained popularity in 774 when the French Emperor, Charlemagne, tried and fell in love with it at a monastery. After that day, he commanded it to be delivered regularly to his castle! It’s been a staple of French cuisine ever since. Brie is traditionally cut into wedges and served charcuterie-style with crackers and cured meats. To make a keto-friendly charcuterie board, simply swap traditional crackers with parmesan crisps!

Brie is an ideal keto-friendly cheese option! With 8 grams of fat and only 0.1 grams of carbs per ounce, it’s an excellent addition to the keto diet.

5. Goat Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Like Brie, this spreadable high-fat, low-carb cheese originated in France. It’s also commonly referred to as Chèvre, which means “goat” in French.

Goat cheese has 0 grams of carbohydrates and 9 grams of fat! Because of the protein structure differences when compared to cow’s milk, goat cheese is often more easily digested and is naturally lower in lactose. For those who enjoy its tangy taste, goat cheese is an excellent ingredient to use in frittatas or omelets.

6. Gruyere Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Said to be developed in Gruyeres, Switzerland, the exact origin of gruyere cheese is the subject of much debate. For a time, Austria laid claim to its origins until the European Union (EU) got involved, ruling in favor of Switzerland’s claim.

Since Gruyere melts easily, it makes a great fondue. It also pairs well with meats and vegetables. With 9 grams of fat and 0g of carbs, it’s a dream come true for cheese lovers following the keto diet.

7. Mozzarella (Whole Milk)

Fat: 6g per ounce
Carbs: 1g per ounce*

Mozzarella was first made near Naples, Italy, using water buffalo milk. Unlike most cheeses, Mozzarella is enjoyed fresh, rather than being aged!

With a total carb count of 1 gram per ounce, it is yet another keto-friendly cheese to keep on-hand. Mozzarella also contains probiotics, which have shown to improve digestive health and emotional health! Pair it with fresh tomatoes and basil for a fresh Caprese salad. ^[1]

8. Parmesan Cheese

Fat: 7g per ounce
Carbs: 1g per ounce*

Parmesan cheese is a widely-popular cheese used in pasta, antipasto salads and other traditional Italian dishes. Authentic Parmigiano-Reggiano is created in the provinces of Parma, Reggio Emilia, Modena, Bologna and Mantua. Only cheese in these provinces can receive the official name of Parmigiano-Reggiano.

Parmesan cheese can easily be worked into a keto diet, so long as you leave behind the pasta. For keto dieters, try using Parmesan as a salad topper, or eat it as a midday snack with meat or veggies.

9. Swiss Cheese

Fat: 9g per ounce
Carbs: 0g per ounce*

Best known for its holey appearance, Swiss cheese is referred to as Emmental cheese in Europe because it was first created in the Emmental Region of Switzerland.

With 9 grams of fat and 0 grams of carbohydrates, this makes for an ideal high-fat, low-carb cheese! While a swiss cheese sandwich isn’t going to fly on the keto diet, it can easily be worked into chef salads or paired with your favorite nitrate-free deli meat for a quick snack.

*The nutritional information provided in this article is sourced from the FDA FoodData Central.

Sources:

[1] www.ncbi.nlm.nih.gov

Is Mozzarella Cheese Keto-Friendly? | Kitchen Appliance HQ

One thing that people crave the most while on a keto diet is dairy, especially cheese because most cheeses are high in fats and low in carbs. The most loved cheese throughout the world is the Mozzarella cheese. But is Mozzarella cheese keto-friendly?

Here’s what I know from some tasty research:

Yes. Mozzarella cheese is keto-friendly. The net carbs can range from 0 to 2g per serving depending on the type of mozzarella. However, it’s important to consume it with other keto-friendly foods. For instance, while Mozzarella is fine, pairing it with tomatoes and balsamic vinegar could knock you out of ketosis.

Now that we know Mozzarella cheese is keto-friendly, there are some rules we need to follow while consuming it. How many types of Mozzarella cheese are there? And is fresh mozzarella less keto-friendly than hard mozzarella?

There is so much more to learn about Mozzarella on keto-diet.

Lets’s dive in to know more.

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Is fresh mozzarella low carb?

Yes, is the short answer.

Fresh mozzarella is amazingly tasty. In fact, fresh mozzarella and traditional hard or grated mozzarella are almost 2 totally different things.

Nothing compares to the texture and flavor of freshly sliced mozzarella cheese. And the good news is that it’s pretty low in carbs.

Some may even consider it “zero” carbs since it only has 0.8 grams of net carbs per 1-ounce serving.

One popular way to consume fresh Mozzarella (besides on a Margherita pizza, which is strictly a no-no on keto) is Caprese salad. Freshly sliced tomatoes and Mozzarella, fresh basil, and a drizzle of olive oil and balsamic vinegar make the best Caprese salad.

Unfortunately, tomatoes and balsamic vinegar aren’t the most keto-friendly ingredients. Balsamic, especially, is very high in sugar, which means it is also high in carbs. It may be okay for those on a cyclical keto diet (which we will describe shortly), but you still need to be careful.

You can read more about balsamic vinegar on a keto diet in my recent article. Click on the link to read the article.

Of course, this doesn’t mean you can’t enjoy your Caprese. You may only need to forgo the balsamic vinegar. Sherry vinegar makes an excellent keto-friendly substitute. And use more mozzarella than tomatoes, which have about 5 grams of carbs per tomato.

Caprese Salad with #Mozzarella and Olives – https://t.co/xqZuwYdjxq#CapreseSalad #Olive pic.twitter.com/TqdBHgaPW3

— food.viralcreek (@vcreekfood) March 21, 2018

Does hard mozzarella cheese have carbs?

The good news is all types of mozzarella are low in carbs. But some are higher than others. Low-fat hard mozzarella cheese, for instance, is going to be a little higher than some of the other ones.

There are a few different types of Mozzarella cheese. Mozzarella is more than just the freshly sliced, shredded, or string cheese forms.

And each type is slightly different in its macros, including net carb count (and we’ll look at the carb count on all of them further below).

The six main types of Mozzarella include:

• Fresh – mild in flavor; sold in plastic packaging in liquid and ball form. May come about the size of a small orange, an egg (bocconcini), or a cherry (ciliegine). Should be eaten within a few days of opening.
• Mass-produced – sold dry in plastic packaging. The texture is firmer (more rubbery), and the flavor is a bit saltier. Mostly sold in shredded form and used for lasagna and pizza. Low-fat versions are usually higher in carbs than full-fat versions.
• Mozzarella di Bufala – meaning of the water buffalo. Slightly harder to find and more expensive since most Mozzarella is made from cow’s milk now. The flavor is somewhat bolder and sweeter with a slight grassiness.
• Burrata – looks like regular fresh Mozzarella but filled with a rich cream. A shred of Mozzarella curd may also be mixed into the cream.
• Smoked – can be fresh, mass-produced, or Bufala. In most cases, the cheese is cold smoked, where the temperature doesn’t go over 100 degrees Fahrenheit. Wood chip types can vary, but hickory, chestnut, alder, pecan, cherry, and apple are most common.
• Scamorza – made the same way as fresh Mozzarella but is drier and firmer. Melts well and is less watery.

Here is a table including each type of mozzarella cheese and their macros per 1-ounce serving:

Of course, every brand’s label could vary slightly, but they should all be close to these numbers.

Type of Mozzarella	Calories	Fat	Protein	Carbs
Fresh	69	5. 1 g	5.1 g	0.5 g
Mass-Produced Whole Milk	90	7 g	7 g	0 g
Mass-Produced Part-Skim (low fat)	80	6 g	7 g	2 g
Part-Skim String Cheese	86.1	6 g	7 g	0 g
di Bufala	75	7 g	4 g	0 g
Burrata	85	6.3 g	6.3 g	0.6 g
Smoked	59.9	4 g	6 g	1 g
Scamorza	90	7 g	6 g	1 g

Will cook potato bombs with mozarella cheese inside ❤ #carbs pic.twitter.com/YftjR7MlNa

— Cheska Jereza-Espina (@cheskaonice) January 30, 2017

How many net carbs are in mozzarella cheese?

As you can see from the chart above, the amount of net carbs in Mozzarella depends on the type. Most are under 1 gram per 1-ounce serving; however, mass-produced part-skim Mozzarella may have more.

Now, the question remains: how many carbs can you eat on the keto diet? It depends on the type of keto diet you are following.

There are a few variations on the keto diet, each with its own recommended ratio of fat to carbs to protein.

• Standard ketogenic diet (SKD): low carb (5%), moderate protein (20%), and high fat (75%)
• Cyclical ketogenic diet (CKD): involves periods of higher-carb refeeds (i.e., five keto days, two high carb days)
• Targeted ketogenic diet (TKD): allows you to add carbs around workouts
• High-protein ketogenic diet: similar to standard, but allows more protein. 60% fat, 35% protein, and 5% carbs.

Being based on percentages, the number of carbs allowed in the diet will vary from day to day, depending on what you balance it with. To avoid any risk, try to stick to about 20-30 grams of net carbs per day on average.

In some cases, you can even have up to 50  grams, particularly with a cyclical ketogenic diet.

There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.🧀🧀https://t.co/EijMHCJYQH#ketodietplanforbeginners #ketorecipes #Keto #Ketogenic #WeightLoss #Ketosis #KetoGuru #eatclean pic.twitter.com/drDBd8spHv

— Keto Guru (@KetoDietGuru) January 7, 2019

What is the lowest carb cheese?

Mozzarella cheese is keto-friendly as it is low in carbs, but it is not at the top of the list for low carb cheeses.

The majority of cheeses on the list below are considered “zero” carb since they contain less than 1 gram of carbs per 1-ounce serving.

The list is not exhaustive, but considering the most popular cheese types, the one lowest in carbs is most likely brie with 0. 1 grams of carbs per 1-ounce serving. Depending on the kind of Mozzarella you choose (particularly burrata), you can also get close to 0 carbs per serving.

For your convenience, we have included a table of some of the common cheeses that are listed as keto-friendly in order of net carbs. These macros are per 1-ounce serving.

Type of Cheese	Calories	Fat	Protein	Net Carbs
Brie	95	7.8 g	5.9 g	0.1 g
Muenster	104	8.5 g	6.6 g	0.3 g
Gruyere	446	35 g	32 g	0.4 g
Colby Jack	109	8.8 g	6.8 g	0.5 g
Gouda	101	7. 8 g	7.1 g	0.6 g
Mozzarella	85	6.3 g	6.3 g	0.6 g
Halloumi	85	6.3 g	6.3 g	0.6 g
Blue	100	8.1 g	6.1 g	0.7 g
Paneer	83	7.1 g	4 g	0.8 g
Asiago	111	7.3 g	10 g	0.9 g
White Cheddar	115	9.4 g	6.5 g	0.9 g
Parmesan	111	7.3 g	10 g	0.9 g
Feta*	75	6 g	4 g	1.2 g
Swiss*	108	7.9 g	7.6 g	1.5 g
Cream*	102	10 g	1. 8 g	1.6 g

* = contain over 1 g of net carbs per 1-ounce serving. Eat in moderation.

Pizza night! Try adding some veggies and spices with this Chicken Flatbread Pizza recipe. Don’t forget to top it with low-fat mozzarella cheese! https://t.co/ppZL33MemS #NationalCheeseDay pic.twitter.com/ogMYu82kWX

— USDA Team Nutrition (@TeamNutrition) June 4, 2021

Does low-fat Mozzarella have less carbs?

Compared to mass-produced whole milk Mozzarella, reduced or low-fat Mozzarella (usually made with 2% milk rather than whole) is slightly higher in carbs.

You can expect about 80 calories, 6 grams of fat, 7 grams of protein, and 2 grams of net carbs per serving in a low-fat Mozzarella.

It’s still a bit high compared to fresh Mozzarella but can still work in moderation as long as you aren’t pairing it with non-keto-friendly foods.

Did I cover all you wanted to know about mozzarella and if it’s keto-friendly?

Mozzarella cheese is an excellent choice for the keto diet, though some variations are better than others. You will want to stick to the fresh stuff rather than the mass-produced shredded kind.

If you are going for cheap and easy, mass-produced isn’t necessarily forbidden. You will need to be a bit more careful when balancing it with other carbs in your diet. Since the low-fat Mozzarella has more carbs than whole milk Mozzarella, you might want to steer clear of part-skim mozzarella.

What’s your favorite mozzarella keto recipe?

Photo which requires attribution:

Pizza Rustica by Cayobo is licensed under CC2.0

do’s and don’ts

The Best Types of Cheese for Keto

What cheeses should be avoided?

In this guide, I will tell you about cheese on a ketogenic diet: what varieties you can eat and how it is useful.

Most people don’t know that cheese has the following health benefits:

+ Cheese’s good bacteria improves gut health, metabolism and digestion.

+ The saturated fatty acids in cheese (including myristic and palmitic acids) increase HDL, small-density LDL and total cholesterol.

+ The saturated fatty acids in cheese (including lauric acid) inhibit bacteria and viruses.

+ Oleic acid in cheese prevents coronary heart disease and stabilizes cell membranes.

+ Alpha-linoleic acid found in cheese is an omega-3 fatty acid that reduces inflammation.

+ Magnesium contained in cheese lowers blood pressure.

+ Zinc found in cheese improves immune function and gene expression.

+ The selenium found in cheese reduces the risk of cancer, allergy symptoms and the risk of heart disease.

Best Keto Cheeses

Here are some of the best cheeses to add to your keto diet or use in keto recipes.

Serving size = 28 grams

Blue cheese: 100 calories, 6g protein, 8g fat, and 1g carbs

Brie: 95 calories, 5.9g protein, 7.8g fat, and 0.1g carbs

Cheddar : 115 calories, 6.5 g protein, 9.4 g fat and 0.9 g carbohydrates

Colby: 109 calories, 6.8 g protein, 8.8 g fat and 0.5 g carbohydrates

Cream cheese: 102 calories, 1.8 g protein, 10 g fat and 1.6 g carbohydrates

Feta: 75 calories, 4 g protein, 6 g fat and 1.2 carbohydrates

Gouda: 101 calories, 7.1 g protein, 7.8 g fat and 0.6 g carbohydrates

Havarti: 104 calories, 6.5 g protein, 8.3 g fat and 0.8 g carbohydrates

Jarlsberg: 111 calories, 7.6 g protein, 8.8 g fat and 0.4 g carbohydrates

Monterey Jack: 106 calories, 6.9 g protein, 8.6 g fat and 0.2 g carbohydrates

Munster: 104 calories, 6.6 g protein, 8. 5 g fat and 0.3 g carbohydrates

Paneer (122 g): 365 calories, 22 g protein, 29 g fat and 3.6 g carbohydrates

Parmesan: 111 calories, 10 g protein, 7.3 g fat and 0.9 g carbohydrates

Provolone: ​​100 calories, 7.3 g protein, 7.5 g fat and 0.6 g carbohydrates

Swiss cheese (108 g): 424 calories, 29 g protein, 33 g fat and 1.6 g carbohydrates

Whole mozzarella cheese: 85 calories, 6.3 g protein, 6.3 g fat and 0.6 g carbohydrates

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and chief editor of KetoDieto.

Ask the Expert

In general, the best cheeses for your keto diet are those that are high in fat, moderate to high in protein, low in carbs, and contain healthy probiotic bacteria.

Read also:
Keto diet and dairy products

Do you like cheese?

Sure) No

Which cheeses should I avoid?

Avoid gourmet cheese products, cheese spreads and imitation cheeses because they are homogenized and pasteurized.

They are produced in large batches in factories and usually contain unhealthy ingredients such as artificial flavors, colors, preservatives and even sugar.

Examples of bad cheeses:

Packaged cheese slices

Packaged grated cheese

Soy cheese, cheese product and other vegan cheese substitutes

Low fat cheese

Processed cheese ki

1. Cheese slices and pre-shredded cheese contain artificial preservatives and starch to keep them from sticking together. It is best to cut or grind the cheese yourself.
2. While almond milk, coconut milk, and other non-dairy products are generally keto-friendly, most vegan cheeses are not. This is because most often they are made from soy, which is not a healthy choice for a keto diet.
3. In general, cheese substitutes also contain less fat and more carbohydrates than real cheese. 28 g of cheese substitute contains 70 calories, 3.2 grams of protein, 7 grams of carbohydrates and 3. 7 grams of fat.
4. Low-fat cheese is highly processed (bad) and usually made from skimmed milk (bad). Stick to fatty cheeses only.
5. Finally, some cheeses contain less fat or more carbohydrates than other cheeses. Be sure to watch your macros if you’re eating cottage cheese or ricotta cheese.

How to eat on a keto diet – what to eat to lose weight quickly.

The popularity of the keto diet is due to its effectiveness in the fight against excess weight. It has a beneficial effect on the functioning of the cardiovascular system, digestion, and also reduces the risk of cancer, Alzheimer’s disease. In this material, we will tell you what foods you need to eat on a ketogenic diet.

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Secrets of harmony

How to lose weight forever

Keto diet

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Animal proteins

Seafood

Fish is not only almost free of carbohydrates, but also rich in B vitamins, potassium and selenium. As for seafood, everything is very individual here. So, shrimp and most crabs do not contain carbohydrates, but they are present in oysters and octopuses. The best choice for those on a keto diet is oily fish. It is rich in omega-3 acids, which help to normalize blood glucose and insulin levels, which is especially important for overweight and obese people. Frequent consumption of fish improves brain function and also reduces the risk of diseases.

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Meat and poultry

Meat and poultry are considered staples of the keto diet. Fresh meat and poultry are carb-free and rich in B vitamins. They are also an excellent source of high-quality protein, which helps maintain muscle mass during a low-carb diet. It is better to choose grass-fed meat, as it contains more omega-3s and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Eggs

Eggs are a good source of protein. One large egg contains less than 1 gram of carbs and about 6 grams of protein, making it ideal for the keto diet. Eggs have been proven to increase the production of hormones responsible for feeling full. It is important to eat whole eggs rather than egg whites, as most of the nutrients are found in the yolk. First of all, these are the antioxidants lutein and zeaxanthin, which improve eye health.

Milk and dairy products

Cheese

There are hundreds of types of cheese, most of which are low in carbs and high in fat, making them ideal for the keto diet. Cheese contains CLA, which promotes weight loss. In addition, eating cheese regularly can help reduce the loss of muscle mass and strength that comes with age. A 12-week study in older adults found that those who ate 200 grams of ricotta per day experienced less loss of muscle mass and muscle strength than those who did not eat the same amount of cheese. Here are some low carb cheeses for the keto diet: blue cheese, brie, camembert, cheddar, chevre, cottage cheese, feta, goat, halloumi, havarti, mascarpone, mozzarella, parmesan, and more.

Cottage cheese and Greek yogurt

Greek yogurt and cottage cheese are a healthy food with a high protein content. Although they contain some carbs, you can eat them in moderation on a keto diet. Both yogurt and cottage cheese have been proven to help reduce appetite and induce a feeling of satiety. Either one is a delicious snack on its own, but you can pair them with chopped nuts, cinnamon, or other spices for a quick keto treat.

Cream

Cream consists of the fatty part of fresh milk, which is separated during processing. This dairy is low in carbs and high in fat, making it ideal for keto. For many years, butter and cream were thought to cause heart disease due to their high saturated fat content. However, several large studies have shown that saturated fat is not associated with heart disease. Moderate consumption of dairy products with a high fat content, on the contrary, reduces the risk of heart attack and stroke. Like other full-fat dairy products, butter and cream are high in CLA, which can help promote fat loss.

Plant Milk

Several varieties of plant milk are keto friendly, including soy, almond, and coconut. Choose unsweetened options, as sweetened milk contains too much sugar. Also, oat milk should be avoided because even unsweetened oat milk contains too many carbohydrates.

Vegetables

Green leafy vegetables

Green leafy vegetables are low in carbs, making them ideal for a keto diet. They are also excellent sources of vitamins, minerals, and antioxidants. Plus, herbs like oregano and rosemary add rich flavor to dishes and are virtually carb-free. Here are some keto-friendly leafy vegetables: cabbage, kohlrabi, broccoli, Brussels sprouts, arugula, chard, spinach, lettuce, dill, parsley, basil, sorrel, thyme, sage, mint, oregano, cilantro, basil, rosemary and lemongrass.

Pepper

There are several varieties of pepper, all of which are suitable for the keto diet. Although they are technically fruits, in cooking they are treated like vegetables. Peppers are a rich source of vitamin C. For example, one bell pepper provides 107% of the daily value of vitamin C.

Zucchini, eggplant, pumpkin

Zucchini and eggplant are some of the most popular foods on the keto diet. With the help of a spiralizer, you can cook squash noodles, which will be an excellent substitute for pasta or noodles. You can grate zucchini to make an alternative to rice or add them to baked goods. You can also cut into thin slices, mix with olive oil, salt and pepper and enjoy as a cold salad.

High-fat vegetables

Avocados and olives are high in healthy fats, high in fiber and very low in net carbohydrates. Oleuropein, an antioxidant in olives, has anti-inflammatory properties. According to a study, people who ate one avocado a day suffered less heart disease.

Other plant foods

Nuts and seeds

Nuts and seeds are healthy, high in fat and low in carbohydrates. Frequent consumption of nuts reduces the risk of heart disease, certain cancers, depression, and other chronic diseases. In addition, nuts and seeds are rich in fiber, which makes you feel fuller and reduces your appetite, thereby helping you not to overeat. While most nuts and seeds are low in net carbohydrates, their amounts vary greatly depending on the type. Least carbs—and therefore best for keto—are: almonds, macadamia nuts, pecans, walnuts, chia seeds, and flax seeds.

Berries

Most fruits are too high in carbohydrates to eat on a keto diet, but berries are an exception. Berries, especially raspberries and strawberries, are low in carbs and high in fiber. They are also rich in antioxidants, which slow down aging and reduce the risk of a number of diseases.

Shirataki Noodles

Shirataki Noodles are the perfect addition to the keto diet. They contain less than 1 gram of net carbs and only 15 calories per serving. These noodles are made from a viscous fiber called glucomannan, which has a number of health benefits. Viscous fiber forms a gel that slows down the movement of food through the digestive tract. It reduces hunger and blood sugar spikes, which promotes weight loss and helps treat diabetes.

Dark Chocolate

Dark chocolate is a delicious source of antioxidants. Dark chocolate contains flavanols, which help reduce the risk of heart disease by lowering blood pressure and maintaining arterial health. Surprisingly, you can eat chocolate on keto. However, it is important to choose a dark one that contains at least 70% cocoa, and preferably more, and eat it in moderation.

Fats and oils

Olive Oil

Olive oil is rich in oleic acid, a monounsaturated fat that has been shown to reduce risk factors for heart disease. In addition, extra virgin olive oil is high in polyphenolic antioxidants, plant compounds that further boost heart health. It’s the perfect base for salad dressings. Olive oil is best used for low heat cooking or added to dishes after cooking. Other great vegetable oils that are suitable for the keto diet are coconut oil and avocado oil.

Butter and ghee

Butter contains a small amount of carbohydrates, while ghee does not contain any. Ghee is butter made by heating and removing milk solids. It has a concentrated buttery flavor and is widely used in Indian cuisine. Like other types of full-fat dairy products, butter and ghee are not unhealthy as previously thought.

Drinks

Unsweetened coffee and tea

Coffee and tea are healthy drinks without carbohydrates. They contain caffeine, which improves metabolism, increases performance, attention and improves mood. What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of developing diabetes. In fact, those who consume the most coffee have the lowest risk.