The ketogenic (keto) diet is a low-carb, high-fat eating plan that encourages the body to enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. Cheese can be a delicious and nutritious part of the keto diet, but not all cheeses are created equal. Here’s a comprehensive look at five cheeses you can enjoy on the keto diet and five you should avoid.
5 Cheeses You Can Eat on the Keto Diet
- Cheddar Cheese
- Overview: A popular hard cheese with a rich flavor and firm texture.
- Keto Benefits: Cheddar is low in carbohydrates (approximately 0.4 grams of carbs per ounce) and high in fat, making it a perfect choice for keto dieters. It’s also rich in calcium and protein, supporting bone health and muscle maintenance.
- Mozzarella Cheese
- Overview: Known for its stretchy texture and mild flavor, mozzarella is commonly used in Italian dishes.
- Keto Benefits: Fresh mozzarella contains about 1 gram of carbohydrates per ounce and is a good source of protein and calcium. It can be enjoyed in salads, pizzas, or as a snack with olives or tomatoes.
- Cream Cheese
- Overview: A soft, spreadable cheese that is versatile in both sweet and savory dishes.
- Keto Benefits: With around 1.5 grams of carbs per ounce, cream cheese is low in carbohydrates and high in fat. It’s often used in keto desserts, sauces, or as a creamy addition to various dishes.
- Brie Cheese
- Overview: A soft French cheese with a creamy texture and edible rind, brie has a rich and buttery flavor.
- Keto Benefits: Brie has about 0.1 grams of carbs per ounce and is high in fat, making it suitable for the keto diet. It can be enjoyed on its own or baked with low-carb toppings for a delicious appetizer.
- Parmesan Cheese
- Overview: A hard, aged cheese with a strong flavor, parmesan is commonly grated over dishes.
- Keto Benefits: Parmesan contains about 1.2 grams of carbs per ounce and is high in protein and calcium. It can be used in various recipes, from salads to sauces, adding a savory kick while remaining keto-friendly.
5 Cheeses You Can’t Eat on the Keto Diet
- American Cheese
- Overview: A processed cheese often used in sandwiches and burgers.
- Keto Concern: American cheese typically contains about 2 grams of carbs per slice but is also highly processed and may contain additives and preservatives that are not ideal for a clean keto diet.
- Ricotta Cheese
- Overview: A creamy cheese made from whey, ricotta is often used in desserts and Italian dishes.
- Keto Concern: While ricotta is rich in protein, it has about 4 grams of carbs per ounce. Its higher carbohydrate content makes it less suitable for strict keto dieters who need to monitor their carb intake closely.
- Cottage Cheese
- Overview: A fresh cheese made from curds, cottage cheese is often used in snacks and desserts.
- Keto Concern: Cottage cheese contains around 6 grams of carbs per half-cup serving, which can add up quickly. Its higher carb content may not fit within the daily limits for strict keto followers.
- Feta Cheese
- Overview: A tangy and crumbly cheese commonly used in Mediterranean dishes.
- Keto Concern: Feta contains approximately 4 grams of carbs per ounce. While it can be enjoyed in moderation, portion control is key to staying within keto guidelines.
- Goat Cheese
- Overview: A tangy cheese made from goat’s milk, known for its creamy texture.
- Keto Concern: Goat cheese has around 5 grams of carbs per ounce. Although it offers some health benefits, its carb content makes it less favorable for those on a strict keto diet.
Conclusion
Cheese can be a delicious and satisfying part of the keto diet, providing essential nutrients while keeping carbohydrate intake low. By choosing the right types of cheese, such as cheddar, mozzarella, cream cheese, brie, and parmesan, you can enjoy the rich flavors and textures without compromising your dietary goals. Conversely, it’s best to limit or avoid cheeses like American, ricotta, cottage cheese, feta, and goat cheese due to their higher carbohydrate content. Always pay attention to portion sizes and the overall balance of your meals to ensure a successful and enjoyable keto experience.