Cheese is one of the most popular foods people consume while following a ketogenic diet because it is high in fat, moderate in protein, and low in carbs.
The keto diet follows these 3 main principles making some cheeses more acceptable than others.
This article compares some of the best and worst types of cheeses to eat while following a ketogenic lifestyle.
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Best Keto-Friendly Cheeses to Eat
Asadero Cheese
Serving Size: 1oz- Total Fat - 8g
- Carbs - 1g
Asadero Cheese is a mild, semi-soft cheese that is made from Northern Mexico and especially prevalent in Chihuahua. The texture is very similar to string cheese and is made using a special process where the cheese is stretched and kneaded.
Cheddar Cheese
Serving Size: 1oz
- Total Fat - 9g
- Carbs - <1g
Cheddar cheese is one of the most popular cheeses for its range in flavor, perfect balance of acidity, and creaminess. With its high fat content and almost little to no carbs it makes for the perfect keto cheese.
Gouda
Serving Size: 1oz
- Total Fat - 7g
- Carbs - <1g
Gouda is a sweet, creamy, yellow cow's milk cheese originating from the Netherlands. It has a low melting point so it's a great addition to a burger.
Goat Cheese
Serving Size: 1oz
- Total Fat - 9g
- Carbs - 0g
Goat Cheese is one of the best choices for someone following a keto diet because it contains zero carbs. It also is made from goat milk which means it contains less lactose (a naturally occurring sugar in dairy) and proteins that make it easier to digest. People with lactose intolerances may be better able to digest it. Goat cheese is tangy, creamy, and perfect for appetizers, salads and omelets.
Blue Cheese
Serving Size: 1oz
- Total Fat - 8g
- Carbs - <1g
Blue Cheese is definitely not for everyone as it has a very strong flavor. It's made from using cultures of a specific type of mold and has a creamy, crumbly texture. With 1 gram of carbs per 1-ounce serving it's another keto approved cheese and is great for salads or dips.
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Cheeses to Avoid on a Keto Diet
Low-Fat Cheese
Serving Size: 1 slice
- Total Fat - 4g
- Carbs - 0g
Because the ketogenic diet focuses on a high fat diet, consuming low fat cheeses isn't the best move. You should avoid these types of cheeses and sticks to full-fat cheeses. A 1-ounce serving of low fat cheddar or colby cheese has about 2 grams of fat, therefore, it's better to eat the full fat options.
Processed Cheese
Serving Size: 1 slice
- Total Fat - 8g
- Carbs - 1g
Processed cheeses are definitely on the list of cheese types to avoid because they tend to contain ingredients that you wouldn't find in naturally produced cheeses. Some of these ingredients include added colors, preservatives, whey powders and canola oils. Whether you're following a ketogenic diet or not, it's best to avoid this category altogether.
Cottage Cheese
Serving Size: 1 cup
- Total Fat - 10g
- Carbs - 6g
While Cottage Cheese is generally considered a healthy snack option, it's not the most ideal type of cheese for keto dieters. In a 1 cup serving of full-fat cottage cheese, it contains 10 grams of fat and 7 grams of carbs. While the carb content may still seem low, even small amounts can quickly add up on a keto diet so it's best to avoid this type of cheese altogether.
Bottom Line
The ketogenic diet comprises of eating high fat, moderate protein, and low carbs.
Some cheeses are more suitable for this type of diet than others because of their carb and fat content as well as level of processing.
The best types of ketogenic cheeses include cheddar, Gouda, goat cheese, and blue cheese while the worst types include anything processed, low fat or cottage cheese.
Be sure to keep these cheeses in mind if you're following a low-carb or keto diet.
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