Keto Diet and Cheese: The Best and Worst Cheeses to Choose

Keto Diet and Cheese

It is possible to eat high-fat food items like cheese as part of the Keto diet. Cheddar Gouda as well as goat cheese Blue cheese and goat cheese are most suitable choices. Avoiding cheese when you are on Keto is cottage cheese, as well as processed and low fat varieties. A keto-based diet can be described as a low-carb high fat diet commonly employed to aid in weight loss. The typical diet limits consumption of carbs to less than 50 grams a day to keep ketosis in place the state where your body utilizes calories instead for its primary energy source. This is why certain foods are more suitable to the keto diet more in comparison to other foods. Particularly cheese is a great keto food because of its fat-rich, moderate protein levels, and low carbohydrate levels. This article discusses the top and worst kinds of cheese to consume when on the keto diet.

What is the reason to eat cheese while in ketosis?

People who adhere to the keto-based diet restrict their intake of carbs. Additionally, keto-friendly people typically choose foods that are high in fats to compensate the calories they are missing by limiting carbs. This makes cheese a great food choice since the majority of cheeses contain fats, are moderately protein-rich and carbs, but low in calories. Some cheeses are more appropriate than others because of differences in fat content as well as the degree of processing.

The best cheeses to consume

These cheeses have a high fat content, and aren’t overly processed, making them perfect for keto-friendly diets.

Cheddar cheese

Cheddar is a well-known yellow cheese.

They vary in taste from mild to sharp So, most people will choose a variety that best suits their tastes. For a 1-ounce (28-gram) serving the mild cheddar cheese has nine grams of fat seven grams of protein and less than a milligram of carbs. This makes it a great choice for keto ( 1Trusted Source). It has a great balance of acidity and creamy and a relatively moderate melting point, the wine’s ideal for melting on sandwich, wraps of lettuce on burgers and breads that are low in carbs, and casseroles.


Gouda is a creamy, sweet yellow-hued, cheese made of cow’s milk.

The fat content is 8 grams seven grams of protein and just 1 gram carbs per 1 ounce (28-gram) serving it is well-suited to Keto eating plan ( 2Trusted Source).

Gouda has a relatively high melting point meaning it is a great choice as a topping for burgers or added to your keto Mac and Cheese recipe.

Goat cheese

Goat cheese is also known as Chevre, is a rich dairy product made of goat’s milk. It has a tart taste which is often described as earthy or gamy. ounce (28-gram) serving is a good source of nine grams of fat as well as seven grams of protein and a low amount of carbs making it a fantastic cheese to enjoy while following keto ( 3Trusted Source). Although it isn’t the best to melt goat cheese, it is delicious in salads, appetizers casseroles, and omelets. Additionally goat cheese is less in lactose than other varieties of cheese made using cow’s milk. Therefore, those with lactose intolerance might be more able to absorb it ( 4Trusted Source).

Blue cheese

Blue cheese is a distinctive cheese. It is made by utilizing particular types of mold to produce deep flavor and a smooth texture. Its keto-approved nutrient profile comprises eight grams of fat and six grams of protein, and one gram of carbohydrates per 1 ounce (28-gram) portion ( 5Trusted Source). Blue cheese is wonderful sprinkled on salads fresh or blended into dips or an sauce to serve alongside steaks, noodles, or vegetables.

The worst cheeses to eat

The cheeses you should avoid when following keto include high-carb and processed cheeses.

Cottage cheese

Cottage cheeses are freshly made cheese that is made by separating curds from casein and liquid whey, the two main milk proteins. Although cottage cheese is typically considered to be a healthy choice for cheese but its nutritional profile does not work when it comes to ketosis. 1/2-cup (114-gram) portion of cottage cheese that is full-fat contains 5g of fat and 14 grams of protein as well as 5 grams of carbs ( 6Trusted Source). Although it’s not excessively low in carbs, tiny amounts can quickly add up. So, it’s best not to consume too much cottage cheese while eating keto.

Low fat cheese

Since the keto diet emphasizes the consumption of high-fat, lower carb food and beverages, it is advised to steer clear of cheeses with low fat. Normal cheddar offers nine grams of fat in a 1 ounce (28-gram) portion. In comparison, the same serving of low-fat cheddar cheese, or colby cheese, has approximately 2.25 grams fat. It is possible to purchase nonfat cheese, which contains none calories ( 1Trusted Source, 7Trusted Source, 8Trusted Source).

If you’re looking to supply the body’s fat stores by ketosis, then use full-fat cheese.

Processed cheeses

Another type of cheese you’ll need to steer clear of if you’re on the keto diet are processed cheeses. This includes varieties such as American cheese spray-can cheese, American cheese, and other items that are an assortment of cheese and noncheese components.

Although they generally contain plenty in fat, they are more likely to contain ingredients aren’t found in natural cheeses. They may contain the whey powder, oil from canola as well as added colors and the use of preservatives ( 9Trusted Source, 10). A large intake of processed food items is associated with an higher risk of developing cardiovascular and other ailments. It is therefore recommended to reduce the amount of processed food you consume, irrespective of whether you adhere to your ketogenic lifestyle ( 11Trusted Source, 12Trusted Source).

Bottom line

Dietary ketosis is low-carb and high fat diet that is low in carbs and high in fat. It requires strict adhering to maintain ketosis, which is a condition in which your body is able to use carbohydrates instead of fat as its primary source of energy. To replenish the calories that are reduced due to carbs Dieters who are keto eat a lot of high-fat foods, such as cheese. Certain cheeses work with more keto-friendly than other cheeses. It is mostly due to their fat and carb levels and processing level. The top keto cheeses are cheddar Gouda and goat cheese and blue cheese as opposed to cottage cheese, low-fat and processed varieties. If you’re on the keto diet, or have a friend who is, make certain that you keep the following cheeses on your your mind to help promote ketosis and achieve your dietary objectives.

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