What is the keto diet?
The keto diet is based on the deprivation of carbs. The best cheeses for keto are cream cheese, goat cheese, parmesan cheese, and other cheeses.
The keto diet is different. It is low carb, but unlike other diets, it does not focus on protein. The keto diet focuses on fat intake, with as much as 90% of the expected daily caloric intake coming from fat. This is to force your body to utilize different forms of energy. Instead of using fuel from glucose from carbohydrates, it aims to use ketone bodies. This fuel comes from stored fat produced by the liver. It is not for the faint of heart and should not be an experimental endeavor.
The basics of keto are as follows:
- The keto diet is based on the deprivation of carbs, limited to less than 20 to 50 grams daily. This may be hard because even simple fruit like a banana has a carb count of about 27 grams.
- Ketosis is not instant. It usually takes a few days for the body to reach this state.
- Ketosis can be interrupted by eating a lot of protein.
- The ratio of the food you eat with keto depends on your specific needs. In a recommended daily 2000-calorie diet, a typical division may be around 165 grams of fat, 75 grams of protein, and 40 grams of carbs.
- High amounts of saturated fat are encouraged with keto. This includes saturated fats from oils like butter, lard, coconut, palm, and cocoa butter. The diet also allows for healthier unsaturated fats like almonds, walnuts, avocado, seeds, tofu, and olive oil.
Why is cheese good for keto?
Cheese is sometimes controversial. The U.S.Dietary Guidelines have constantly said that products from whole milk, like full-fat cheese, can raise LDL cholesterol levels due to high saturated fat. It has been said that eating low-fat dairy is recommended because elevated LDL or bad cholesterol can lead to heart disease. Weight gain and bloating have also been blamed on cheese. But, studies have found this not to be true.
Scientists have come up with theories why the content of saturated fat in cheese is not as harmful as expected. Calcium content in cheese could bind with intestinal fatty acids and allow them to be eliminated from the body easily. Also, sphingolipids, a fatty acid in cheese, could help the body to break down cheese by increasing specific gene activities. Cheese is full of calcium, protein, and phosphorus. It does not increase your risk of heart attack or weight gain. Some studies show it may even protect against type 2 diabetes.
Which are the best cheeses for keto?
Cream cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed. It can contain high levels of probiotics with live bacteria to help your digestive system.
Goat cheese: Also keto-friendly, goat cheese is a good choice. It has no carbs and 8 grams of fat, and 6 grams of protein. One ounce has 103 calories. Goat cheese has less lactose than cow's milk, making it easier to digest.
Parmesan cheese: Nutty, salty, and keto-friendly, grated parmesan cheese is a good option. It is good on caesar salads, and more can be added to replace carb-heavy croutons. A tablespoon of grated parmesan cheese contains .7 grams of carbs, 1.4 grams of protein, 1.4 grams of fat, and has 21 calories.
Gouda: Gouda has 1 gram of carbs and 7 grams of protein, but 8 grams of fat per 1 ounce serving. It is made from cow milk and is a little sweet. Because it melts easily, it is good for fondues, mac and cheese, and toppers.
Blue cheese: Blue cheese is very complex. It is smelly due to its high amount of flavor content. It is a good low-carb addition for a snack or meal addition. It contains .7 grams of carbs, 6 grams of protein, and 8 grams of fat per one-ounce serving.
Cheddar cheese: Perhaps the most popular of all yellow cheese, cheddar is popular in the keto diet. It has several different flavor varieties, from mild to sharp, so it is versatile as well. A 1-ounce serving provides 9 grams of fat. It only has 1 gram of carbs and 7 grams of protein. It, too, is creamy with a low melting point, so it is found in side dishes, bread, and as toppers. It is also a popular snack in block form.
Cheese crisps: Regular refrigerated cheese may not always be an option if you are constantly on the go. Fortunately, dehydrated cheese, known as cheese crisps, can help to solve the problem. Chips and crackers are not necessarily a go-to in the keto diet. However, cheese crisps are a bite-sized option that can be dipped in additives like avocado spread to make a fatty, satisfying snack. Some popular commercial brands of cheese crisps pack 14 grams of fat, 1 gram of carbs, and 11 grams of protein in a 170-calorie one-ounce serving. Feeling creative? Why not try to create them yourself in an air fryer?
What are some keto-unfriendly cheeses?
Cottage cheese, brie cheese, processed cheese, and ricotta are among the cheeses considered off-limits or should be avoided while on keto. They are either low in fat, high in carbs and protein, or have little nutritional value
Medically Reviewed on 11/28/2022
References
SOURCES:
Consumer Reports: "Is Cheese Good for You?"
Harvard Health: "Should you try the keto diet?"
Harvard School of Public Health: Cheese."
Ketogenic: "Carbs in Cheese: What’s the Most Keto-Friendly Cheese?"
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. Cheese, Blue or Roquefort. "
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. Cheese, Cheddar."
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. Cheese, goat, semisoft type."
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. Cheese, parmesan, grated"
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. Cheese spread, cream cheese, regular."
U.S. DEPARTMENT OF AGRICULTURE: "Food Data. GOUDA CHEESE, GOUDA."
