What Cheeses Can You Eat on the Keto Diet, and Which Can't?

Safe and Unsafe Cheeses on the Keto Diet

What Cheeses Can You Eat on the Keto Diet, and Which Can't?

  • 17th August 2022

The ketogenic, or keto, diet is a low-carb, moderate-protein, and high-fat eating plan. The plan's general idea is to get you to lose weight by altering your body's biochemistry. The plan's general idea is to get you to lose weight by altering your body's biochemistry. adhering to ketogenic diet shifts your body's metabolism from predominantly burning carbohydrates to primarily burning fat. Ketosis is the term used to describe this state of metabolism.

Cheese is reportedly safe for consumption by those on a ketogenic diet. Cheese is nearly the ideal keto food because it is heavy in fat, contains a decent amount of protein, and has very few carbohydrates.  High-quality, grass-fed, full-fat cheeses are ideal for the keto diet because they provide taste, diversity, and new textures to meals. Cheese is heavy in saturated fat, which is less heart-healthy than unsaturated fats, according to the American Heart Association. (Just keep in mind that cheese isn't "unlimited" in a keto diet because it still contains calories and carbs.)


Comparison of some healthier cheeses based on their nutrition


Cheese isn't necessarily the first thing that springs to mind when you think of weight loss, but there is some evidence to suggest it can help you achieve your goal. As one example, a study published in October 2018 found that, throughout a five-year follow-up, higher consumption of cheese was directly associated with a lower BMI. This was the case for more than 2,500 men who self-reported their intake of dairy products. (However, cheese is high in calories, so while it can be part of a weight loss or maintenance diet, it's best consumed in moderation.)

There is also evidence from research that cheese may have positive effects on health. An observational study published in the Journal of Alzheimer's Disease in February 2021 found that cheese consumption may be associated with enhanced memory and thinking as one age. In addition, a previous meta-analysis of 29 cohort studies involving over 938,465 people found that those who consumed 10 g of cheese (or about 13 of an ounce) per day had a slightly lower risk of cardiovascular disease than those who did not. This study was published in the April 2017 issue of the European Journal of Epidemiology. (But this was just one study's result. 

It's a general rule to cut back on cheese consumption if you hit a weight loss plateau on the ketogenic diet. Dr. Pankaj Kumar explains that if you cut off dairy, you'll likely lose weight and feel better. There's no need to cut it out of your diet if you're able to consume it without any ill effects; however, if you're experiencing digestive discomfort or water retention, or if you're not losing weight despite being in ketosis, then talk to your doctor about the function of dairy in your diet.

You should be aware that not all cheeses are made equal if you plan to include cheese in your keto diet menu. Let's learn, we've compiled a list of the healthiest, least healthy, and best cheeses.

Here Are the Top 5 Types of Cheese You Can Enjoy While Following the Ketogenic Diet


Cheese safe in the Keto diet

Cheese unsafe in the Keto diet

  • Goat Cheese
  • Can or Spray Cheese
  • Cream Cheese
  • American Cheese
  • Blue Cheese
  • Cheddar Cheese, Mild
  • Parmesan Cheese
  • Creamy Ricotta
  • Crisps cheese
  • Cottage Cheese


Goat Cheese

To those on the ketogenic diet, goat cheese is a fantastic option. In addition to its zero-carb content, 1 ounce (oz) of goat cheese provides 103 calories, 8 g of fat, 0 g of carbohydrates, and 6 g of protein, as reported by the USDA. Also, unlike cheese made from cow's milk, goat cheese is simpler to digest because it includes less lactose (a naturally occurring sugar in dairy) and proteins that are different from cow's milk.


Blue Cheese

"When it comes to flavor, you get more for your buck with highly flavored cheeses like smelly cheeses. B blue cheese I s a tasty and low-carb alternative for snacking or topping your favorite dishes, with 100 calories, 0.7 g of carbohydrates, 6 g of protein, and 8 g of fat per ounce, as reported by the USDA.

Cream Cheese

As a result of its favorable nutritional composition, this is a staple in the ketogenic diet: There are 84 calories, 8 g of fat, 1 g of carbohydrates, and 2 g of protein in a single ounce, as reported by the USDA. That's why it's a wonderful way to up the fat content of any meal or snack. 

Parmesan Cheese 

Parmesan cheese is excellent for enhancing dishes with a salty, nutty flavor. The USDA reports that a tablespoon of this cheese provides 21 calories, 1.4 g of fat, 0.7 g of carbohydrates, and 1.4 g of protein. Use this cheese as a trusted companion in all of your salads. Vegetable intake is sometimes limited when dieting, so it's crucial to select salads you enjoy.  Parmesan cheese plays a huge role in enjoying Caesar salads. as many keto dieters consume Caesar salads [without croutons]. (Those croutons might make your salad a bit too carb-heavy.) 


Crisps cheese

These bite-sized slices of dehydrated cheese are a great way to satisfy a cheese desire on the run. The best part is that you can get your cheese fixed at any time of the day or night without worrying about spoilage. Whisps, come in an Asiago and Pepper Jack variety, and each 150-calorie serving has 11 g of fat, 1 g of carbohydrates, and 12 g of protein (about 23 crisps).



Which cheese is better



Five kinds of cheese to Avoid If You're Following the Ketogenic Diet

Cheese that has been preserved in a can or spray

Cheese has 81 calories, 6 g of fat, 2 g of carbohydrates, and 5 g of protein per ounce, according to the United States Department of Agriculture (USDA). The issue is that the cheese has been treated so much that it no longer resembles cheese. Lacking in nutritional value, these contain a lot of stabilizers, fillers, and oils. Dr. Pankaj Kumar  warns that this practice is counterproductive because it adds "more stuff your body doesn't recognize, which can lead to inflammation." The previous study has linked inflammation to various health concerns like cancer, infectious diseases, and autoimmune disorders, therefore it's best to avoid this "cheese."


American Cheese

Dieters on the ketogenic diet are urged by nutritionists to focus on the quality of their food rather than just how well it helps them reach their macros, and American cheese is no exception. slice of American cheese contains 65 calories, 5 g of fat, 2 g of carbohydrates, and 3 g of protein, according to the United States Department of Agriculture. One slice might count as 10 percent of your daily carb allocation if you keep to the 20 g of carbs that many individuals on keto consume. Since there are better, less-processed options available, this one’s just not worth it.


Cheddar Cheese, Mild

Many cheddars are mild tasting, therefore you may need more than one slice to be satiated while eating them on the keto diet. Some people prefer sharp varieties because they have a stronger concentration of flavor.  a third of an ounce of cheddar cheese has 7 g of fat, 0.4 g of carbohydrates, and 5 g of protein, as reported by the United States Department of Agriculture.

Creamy Ricotta

Full-fat ricotta might be OK on the ketogenic diet if consumed in moderation. However, the macros in it mean that a big bowl won't be in the cards. When compared to other cheeses, ricotta has more carbohydrates. The United States Department of Agriculture estimates that half a cup of ricotta contains 204 calories, 14 g of fat, 9 g of carbohydrates, and ten g of protein.


Cottage Cheese

Cottage cheese is similar to ricotta in that it should be consumed in moderation if you are on a rigorous keto diet, as recommended by Dr. Pankaj Kumar. Cottage cheese has a lot of protein, but it also has a lot of carbohydrates and not very much fat, making it a poor keto food choice. The USDA reports that half a cup of cottage cheese has 88 calories, 2.4 g of fat, 4.5 g of carbohydrates, and 11.6 g of protein.


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