Cottage Cheese And Keto
When following a ketogenic diet, dairy foods like cheese can provide needed fat, along with high quality protein, calcium, and variety, so its nice to have them as an option.
However, the carb and fat contents of cheese can vary, especially among cottage cheese varieties. If you want to add cottage cheese to your keto diet, its important to check its nutrition label.
Reduced fat or nonfat cottage cheeses not only have less fat but also potentially more carbs than whole milk cottage cheese.
Thats because some reduced fat products contain fruit, and many contain gum-based thickeners, which are used to give low fat dairy foods a similar texture and thickness as full fat products. However, they also increase the carb content.
Below is the nutrition info for about a 1/2-cup serving of various types of cottage cheese: (
|4 grams||11 grams|
All cottage cheese is a good source of protein, but since its not excessively high in this nutrient, it should fit into your daily protein allowance if youre on a keto diet.
However, if your daily carb limit is very low, a serving of cottage cheese may take a bite out of it if its nonfat or contains fruit.
If you want to add cottage cheese to a keto diet, its important to check its nutrition label and compare brands. Those that are plain and 4% fat will generally be highest in fat and lowest in carbs.
Watch Out For Added Sugars
Plain cream cheese is going to be your best bet to stay keto-friendly.
Companies offer a wide variety of flavors and many of those can have added sugars.
For example, Philadelphia Cream Cheese has a brown sugar and cinnamon flavor that contains 8 grams of carbs per 2-tablespoon serving compared to only 2 grams of carbs in the original .
Stick with the original to stay on track on keto.
What Cheese Is Best For Keto
If we focus solely on the carb content in every 100-gram serving, these are the best cheeses for keto :
- Soft-ripened cheeses : 0.5g
- Blue cheese: 2.4 g
- Feta cheese: 3.9 g
- Cream cheese: 4.1g
Please note: The carbs will vary depending on the type of cheese and the brand that makes it. Double-check the label to make sure you can fit the specific product into your keto diet.
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Lower Risk Of Heart Disease
Did you know that heart disease is the number one reason for mortality among adults? Imagine being more likely to prevent it just by eating some cheese.
Consuming cheese doesnt guarantee you wont develop heart disease, but studies published in the European Journal of Nutrition showed promising results that participants who consumed cheese daily were 14 percent less likely to develop heart disease versus those who didnt eat cheese.
Cravings And Sugar Addiction
Most of the cravings that we get are caused by sugar. Sugar, at the end of the day, is an industry thats run on addiction. There have been numerous studies showing that sugar stimulates the reward centers of the brain.
When we constantly consume sugar, we release dopamine in our brain creating an addiction and an increased tolerance. Over time you will have to eat larger and larger amounts of sugar to continue the dopamine secretion. Once our body is dependent on a chemical reaction in the brain, we can find that were craving things even when were not hungry.
When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. Its always best to try to clean house before you start so that you dont have food around you that can lead to cravings. We recommend that when switching to keto, you restrict using sweeteners completely for the first 30 days. It normally leads to breaking sugar addiction and ultimately not having cravings.
Besides sugar, sometimes our bodies crave food because of lack of nutrients. The craving usually goes away if you fulfill your nutrient intake in a different way. Below youll see a few ways to get rid of pesky cravings that hit.
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How Much Cheddar Cheese You Can Eat On The Keto Diet
For some of us, cheese is life so you can imagine how worrying it can be if we hear that cheese might not be a good fit for people on the keto diet. Fortunately, most of the cheese we eat are considered keto-friendly because they are low in carbs and high in fat. This also applies to the cheddar cheese.
According to the nutritional breakdown info provided by the USDA, 100 grams of cheddar cheese may contain 25 grams of protein, 3.6 grams of carbs, and 32 grams of fat . The amount of cheddar cheese you can eat will obviously depend on the other foods you eat throughout the day.
Its safe to say, however, that you can enjoy a small amount of cheddar cheese every day without worrying about its effects on the keto diet. Just pay close attention to your net carb intake and make sure the consumption of cheddar cheese wont take you over the limit. If you get bored of the taste of cheddar then there are plenty of other keto-friendly cheese options you can also go with. Our recommendations include Manchego cheese, brie, blue cheese, and feta.
Plain Greek Yogurt And Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
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How To Include Cheese In The Keto Diet
You may have realized that the foods we pair with cheese are most often carb-heavysuch as bread, crackers, and the like. Fortunately, there are dozens of delicious and creative low-carb ways we can continue to make sure were getting enough of our favorite cheeses.
Firstly, cheese can be a great addition to most salads, with plenty of flavors to choose from to match your dish.
You can grate and sprinkle it over hot dishes to melt, and even create a low-carb keto mac and cheese . Cheese sauces are another simple way to add a cheesy flavor to a meal, and cream cheese can be used to create delicious keto desserts like cheesecake.
What Is A Keto Diet
Ketogenic diets are very satisfying and effective for people aiming to lose weight in a short time and those having medical conditions like uncontrolled epilepsy, polycystic ovary syndrome, and certain heart diseases. It is also used to manage type-2 diabetes. Ketogenic diets have been vastly recognized in comparison to other forms of diet. According to statistics, the keto diet was the most searched food-related topic on the internet in 2020.
The high fat, moderate protein, and low carb diet that is taken to obtain more calories from protein and fat rather than carbohydrates is called the keto diet. The kind of foods you can eat on a keto diet are butter, nuts, sour cream, cheese, yogurt, vegetable oils, fish oil, nut oils, nut butter, olive oil, and other essential unsaturated fats that induce the state of ketosis.
The major goal is to increase ketones in the blood instead of blood sugar. It should be noted that keto diets should be adapted for short-term goals focused to lose weight.
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What Is A Dairy Product
Dairy is any food product that contains or is made from milk.
However, unless you have a dairy allergy or a sensitivity to specific dairy proteins, knowing if a food is a dairy product doesnt reveal if it is keto-friendly for you.
Uncovering the best and worst dairy for the keto diet requires us to look closer at each products carb content and serving size.
Can You Eat Cheese On Keto
Asking can you eat cheese on keto is like asking if the sky is blue.
Ok, so maybe its dark and gloomy when you look out your window but you get the picture.
Cheese is a staple in mine and many others keto diets. Not only is cheese tasty on its own, but you can practically top anything with cheese to enhance the flavor. The way I like to use cheese is slathering it on my keto pizza, cauliflower nachos, or even as a side dish on its own.
And thats not all, not only does cheese just taste good, its a nutrient powerhouse with many benefits, few drawbacks, and easily accessible. So sit back and lets go over how cheese can benefit your diet, some things you want to be mindful of, and the best cheeses to consume.
Can you eat cheese on keto? Cheese is perfectly acceptable on a keto diet. Not only are most cheeses low carbohydrate, but they are packed with the fat-soluble vitamins A, D, E, and K2. Cheese is also rich in calcium and protein making it a great fit for those living a ketogenic lifestyle.
Time to go over the good and the bad to finally settle the question of can you eat cheese on keto or not.
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What Happens If You Have Too Much Dairy On Keto
When consumed in moderation, dairy can be a great benefit to the keto diet because of its macronutrient profile, and rich micronutrients such as calcium and vitamin D. However as youll see in more detail below, it does have some pretty gnarly side effects when consumed in excess, and could even pose a threat to maintaining your state of ketosis.
Because dairy products like milk and cheese are so high in protein, consuming too much of them could lead to a state known as gluconeogenesis.
Gluconeogenesis refers to the state in your body where sugar is produced within the blood stream due to consuming too much protein. The body is essentially creating glucose from non-carbohydrate sources in other words, a keto dieters worst nightmare.
Another negative way that dairy can affect ketosis is through your bodys insulin levels. Dairy has been known to raise insulin levels within the body, which can result in some spikes in blood sugar.
This is technically true for all proteins, because amino acids require the release of insulin to help with muscle growth in a lot of cases, and is usually perfectly fine. However, certain types of people might be more sensitive to these effects from dairy, and should proceed with caution when incorporating it into a ketogenic diet.
A Key Factor To Remember Is That Percentages Arent Everything You Should Be Considering The Actual Grams Of What You Are Eating
Your carb grams are a limit, your protein grams are a goal and you then use fat as a lever to help you feel more full.
For example, if you have eaten up to your carb limit and met your protein goal, but are still hungry, you should have eaten more fat.
So if you had a chicken breast and some salad for dinner, perhaps you could put some olive oil on your salad and cook your chicken breast in butter.
Or you could swap the chicken breast for chicken thigh, which is naturally higher in fat.
Starting this simple way on Keto is the best way, because it means you wont get overwhelmed with trying to track every single thing.
Start like this for a few weeks, or a few months, and just eat from the green list.
This can seem a little overwhelming in the beginning. Ill be covering this in more depth and with video help in my Keto Community.
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What Dairy Products Should I Limit On Keto
Though cheese, cream, and butter are typically the best keto dairy products, this doesnt mean you should avoid everything else in the dairy aisle.
In fact, there are several other low-carb dairy products you can incorporate into your keto lifestyle in moderation:
- Whole milk A glass wont cut it on keto, but a few tablespoons can be added to recipes if needed. By the tablespoon, whole milk has only 0.8 grams of net carbs.
- Unsweetened full-fat yogurt Though it is much healthier than sweetened yogurts, the plain variety still has some milk sugar lingering inside. This applies to greek yogurt as well, both adding around 7g of net carbs per ¾ cup serving to your keto diet.
- Kefir This yogurt-like drink is made by controlling the souring process of milk to form a probiotic beverage. Since Kefir is at a relatively early stage of fermentation, it will tend to have more net carbs. In general, The carb content varies between 4 and 7 grams per 100 grams, depending on how it is made.
As you browse through keto recipes, you may actually find these on the ingredients list. Usually, all it takes is a small amount to provide the right texture and flavor without carb counts climbing too high.
Dark Chocolate And Cocoa Powder
Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “superfruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.
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List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., R.D., L.D., with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20-40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
Best Dairy Foods On A Keto Diet Cheese
Eating cheese is one of the juiciest perks of being on a Keto diet. At the same time, it is important to be discerning with your choices. Below we cover some of the better cheeses to eat and also some of the no-nos. On the whole, a good rule to remember is to keep things clean, full fat, and natural!
Here are some examples of cheeses you can eat on keto:
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How Much Dairy Can You Have On Keto
As with other keto foods, how much dairy you can eat on keto will depend on the following three factors:
- Food intolerances, sensitivities, and allergies. If you notice you feel fatigued, bloated, or gassy after a meal featuring dairy products, then you may have an issue with lactose, specific dairy proteins, or another component of that ingredient. In this case, it is best to limit or avoid dairy .
- Your carb limit. To ensure your meal doesnt impair ketosis , you must make sure the particular food will keep you below your daily carb limit. This limit will be 35 grams of total carbs and 25 grams of net carbs per day for most people. However, if you want to find your specific carb limit, I recommend following the guidelines in our keto carb limit article.
- Your protein and fat intake goals. Even if all you eat is zero-carb dairy products, you can still gain weight if you overeat high-fat foods like cheese, butter, and cream. Though you will still be burning fat, this fat will come exclusively from the food you eat and not your stored belly fat. Along with optimizing your fat intake, eating the right amount of protein is crucial for getting the results you want as well. If youd like to find out how much protein and fat you should aim to eat each day, plug your info into our keto calculator.
Cottage Cheese Sour Cream And Greek Yogurt
All three of the dairy products are grouped together because they have similar carb contentabout 11 grams of carbs per cup, per the USDA. So, these are doable, as long as you keep your carb content in check, says Lakatos .
There is, however, one hack that many keto dieters use: “A common keto hack for yogurt is to make keto yogurt by mixing one part tangy sour creamWallaby Organic European Cultured is my favewith one part heavy cream,” says Jalali. “This combination will have less carbs and higher in fat than traditional yogurt.”
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How To Make Keto Mac And Cheese
Keto Mac and Cheese is perfect for anyone with a macaroni cheese craving that cant eat real macaroni. I know! BUT, tender cauliflower and crispy bacon and a suuuper creamy cheese sauce can help. Hear me out: