Cheese Persists as a Key Component in Keto Diets
The Keto diet, a popular low-carb, high-fat eating plan, allows for the consumption of certain types of cheese. Here's a rundown of some keto-friendly cheeses and why they are suitable for this diet.
Hard, Aged Cheeses
Hard, aged cheeses, such as sharp cheddar, Parmesan (Parmigiano Reggiano), Gouda, Manchego, and aged cheddar, are the best choices for a keto diet. They have lower lactose levels, which means fewer carbs, making them very keto-friendly[2][3]. These cheeses are ideal for grating or slicing and can be used to top dishes for added flavour.
Parmesan cheese, known for its distinct flavour and hard texture, is particularly suitable for this diet due to its low carbohydrate content[4]. Aged cheddar, another favourite, has a lower sugar content than regular cheddar.
Soft Cheeses
While hard, aged cheeses are generally best for maintaining ketosis, some soft cheeses can also fit into a keto diet. Brie and Burrata, for example, are soft cheeses that are favoured on keto and organic diets[4][5]. Brie has a soft texture and low carb content, making it suitable for unconscious snacking or baking. Burrata, a soft cheese, is also a good option, often recommended on the keto diet.
Cottage cheese can also be included in a keto diet but has somewhat higher carbs (3-4 grams per half-cup) compared to harder cheeses. It is lower in saturated fat and higher in protein, but you should be mindful of its sodium content[1][3].
Other Options
Mozzarella cheese is a soft cheese that is acceptable on the Keto diet. It is often used on pizza and can be found in diet-friendly pizza options. Goat cheese offers a hint of tanginess and is low in lactose, making it easy to digest and gut-friendly. Blue cheese is a good choice for salad toppings due to its distinct flavour and fewer calories.
Cream cheese is a high-fat cheese with a creamy texture that can be used as a spread or for making keto-friendly desserts and dips.
Mozzarella cheese is a versatile option, often used on pizza and found in diet-friendly pizza options.
In conclusion, for strict keto, focus on sharp cheddar, Parmesan, Gouda, Manchego, aged cheddar, and include Brie or Burrata for variety, while using cottage cheese sparingly. These choices will help you maintain a low-carb, high-fat diet while enjoying the flavour and versatility of cheese.
(Note: Jaggery or gur purity check methods are not directly related to the topic of keto-friendly cheeses and have not been included in this article.)
References:
[1] Healthline. (n.d.). Cottage Cheese Nutrition Facts and Calories. [online] Available at: https://www.healthline.com/nutrition/cottage-cheese-nutrition-facts
[2] Diet Doctor. (2021). The Ultimate Guide to Low-Carb Cheese. [online] Available at: https://www.dietdoctor.com/low-carb/keto/cheese
[3] Verywell Fit. (2021). Cheese Nutrition Facts. [online] Available at: https://www.verywellfit.com/cheese-nutrition-facts-4178099
[4] Healthline. (2021). Brie Nutrition Facts and Calories. [online] Available at: https://www.healthline.com/nutrition/brie-nutrition-facts
[5] Healthline. (2021). Burrata Nutrition Facts and Calories. [online] Available at: https://www.healthline.com/nutrition/burrata-nutrition-facts
- A healthy diet on the Keto diet may include hard, aged cheeses like sharp cheddar, Parmesan, Gouda, Manchego, and aged cheddar, which are rich in flavor and have lower lactose levels, thus fewer carbs, making them suitable for this diet.
- Nutrition plays a significant role in health-and-wellness, and food choices like soft cheeses such as Brie and Burrata, which are favored on keto and organic diets, can contribute to maintaining a low-carb, high-fat eating plan.
- For individuals following a keto diet who are conscious about fitness-and-exercise and maintaining a healthy diet, cream cheese offers a high-fat, creamy texture that can be used as a spread or for making keto-friendly desserts, thus aiding in satisfying their cravings while sticking to their diet plan.
