What If I Am Lactose Intolerant
Fortunately, the amount of Lactose that is found in certain dairyproducts, isnt present in a large assortment of cheeses. In general, cheesethat is aged will often have much less lactose in comparison to those which arefresher.
The first thing to look for on any cheese label, if you arelactose intolerant, is the amount of sugar listed. Sugar is found in lactose,so if there is a higher sugar content, then those are cheeses you may want to avoid.For example, cheddar only has .2 grams of sugar whereas feta has closer to 6 grams.Other cheeses that have .5 grams of sugar or less are, Parmesan and Swiss.
Still hesitant about eating cheese? Try the fantastic,protein-heavy, non cheese, cheese replacement: Cashew Cheese
With only 3 grams of carbs, per one serving , cashew cheese is a great lactose-free substitute! It is also very easy to make at home. Using a food processor, create a texture that lies somewhere between butter and hummus. If you are struggling with consistency, definitely add some ghee to the mix for smoothness.
Its protein content also holds up to most all dairy cheeses, at anaverage of 7- 8 grams of protein per ounce.
This rich, nutty cheese can work a base spread to which you canadd an array of herbs and spices. It pairs especially well with keto-friendlyvegetables such as zucchini and summer squash. Feeling cozy? Curl up with ateaspoon of this in your bailey or decaf coffee.
Is Cream Cheese Keto Friendly We Asked The Expert
- 6 minute read
Cream cheese is a versatile ingredient that many could not imagine living without.
It can be made sweet or savory and adds a creamy texture to recipes.
But many dairy products are not great choices while on the keto diet because they are too high in carbs.
Can cream cheese have a place in the keto diet? Lets take a closer look.
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Too Much Dairy May Cause Weight
Cheese, cream, and whole-milk yogurt are very tasty. Unfortunately, the flip side of being so delicious is that they can be very easy to over consume.
Yes, these foods are generally a good fit for a low-carb or keto lifestyle. But eating too much of them may potentially cause a weight-loss stall whether from too many calories, too many carbs, or a combination of both.
Some low-carb clinicians advise their patients to consume these foods in moderation. For example, in his No sugar, no starch diet Dr. Eric Westman recommends limiting cream of all types to less than 2 tablespoons per day and cheese of all types to less than 4 ounces per day. These are still pretty generous amounts.
For some people, further limiting dairy, or even cutting it out altogether, may be helpful if weight loss slows down or stalls.
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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.”
Keto Cottage Cheese Baked Omelette
Though omelets are often thought of as breakfast food, keto recipes have a way of making all meals savory and satiating enough to enjoy any time of the day. This baked cottage cheese omelette is an entire meal in one recipe. With its inclusion of some fresh herbs and low-carb veggies, it fits especially well in a mediterranean keto diet.
- ¼ cup cilantro, finely chopped
Serve warm and enjoy!
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Which Cheeses Are The Healthiest
Most people dont know cheese has the following health benefits:
- Healthy bacteria found in cheese improves gut health, increase metabolism, and improve digestion.
- Saturated fatty acids in cheese increase HDL, small dense LDL, and total cholesterol.
- Saturated fatty acids in cheese inhibit bacteria and viruses.
- Oleic acid in cheese prevents coronary heart disease and stabilizes cell membranes.
- Alpha-linoleic acid found in cheese is an omega-3 fatty acid that reduces inflammation.
- Magnesium found in cheese reduces blood pressure.
- Zinc found in cheese improves immune function and gene expression.
- Selenium found in cheese reduces cancer risk, improves allergy symptoms, and lowers heart disease risk.
Here are some of the very best cheeses to include in your keto diet oruse in keto recipes:
- Blue cheese
- Swiss cheese
- Whole mozzarella cheese
In general, the best cheeses for your keto diet are high in fat content, moderate to high in protein content, low in carbohydrates, and contain healthy probiotic bacteria.
Probiotics For Gut Health
Cottage cheese can be a fantastic source of probiotics. But check the package labels for live and active cultures.
- The production of neurotransmitters that regulate mood
- Balancing hormones that promote reproductive health and robust metabolism
- Immune responses that regulate inflammatory and antiviral activities
A 2020 study published in Cell, found that ketogenic diets have a dramatic impact on your gut microbiota. It showed that these changes led to reduced inflammation. The study authors suggest that a ketogenic diet could be used as a therapy for autoimmune disorders of the gut.
Other studies looking at the benefits of ketogenic diets on multiple sclerosis and epilepsy found that eating keto resulted in beneficial changes in the microbiome.
Making probiotic cottage cheese part of your keto diet food list can benefit the short term power of keto to reset your microbiome. And it can help populate your microbiome with beneficial organisms that will keep you healthy in the long run.
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Can You Eat Dairy On Keto
Yes! Many dairy products are low in carbs in addition to cheese that fits into the keto diet such as sour cream, heavy cream, and butter.
This gives you so many more options when it comes to creating keto-friendly recipes!
Choosing the full-fat dairy options is best for the keto diet.
Many dairy products offer reduced or fat-free options, but those usually end up replacing the fat with additional carbs making it less suitable for keto.
Look at the food labels closely to ensure you are choosing the best option for your keto diet.
Not all dairy is good for a keto diet, though.
Dairy products such as milk, yogurt, and ice cream all contain too many carbs by either the natural sugar found in dairy or added sugar for sweetness.
Avoid those products to keep your diet lower in carbs and on track to stay in ketosis.
However, some companies are making keto-friendly options for ice cream for those ice cream lovers out there.
There are many keto ice cream flavor options available, so give one a try!
Benefits Of Cheese On A Keto Diet
Keto diets are supposed to have fewer carbs and more fat-rich foods. Dairy products which are not pasteurized or homogenized are good for your health. There are several benefits of making cheese in a keto diet.
- These rich dairy products act as an excellent source of micronutrients in a diet.
- Cheese also contains other nutrients like vitamins A and B12, zinc, riboflavin, and phosphorus.
- That’s not it. A hundred percent grass-fed milk cheese contains vitamin K2 and conjugated linoleic acid, the omega-3 fatty acid.
- Raw cheese, a probiotic dairy food, helps to populate your gut with good bacteria. For instance, Lactobacillus acidophilus.
- Raw cheese helps reduce inflammation in your body and boosts digestion and metabolism.
- In case you do not like consuming organ meat or fermented soy, grass-fed cheese in keto diets will help you consume more fat-soluble vitamins like vitamins A and K2.
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Storing Cream Cheese Keto Pancakes
Again, this low carb cream cheese pancakes recipe makes about 8 pancakes, so you can whip them up for a family breakfast, brunch or even dinner – and save the rest for a quick meal you can enjoy throughout the week.
And if you want to have more to eat and save, you can easily double or triple this recipe!
To store your leftover pancakes, place a piece of parchment paper between each pancake to prevent them from sticking to each other, and keep them in an airtight container in the refrigerator for up to 3-4 days.
And to reheat, you can warm them up on low heat on the stovetop or microwave them for about 10 seconds. If you’re reheating a stack of pancakes in the microwave, just add a few extra seconds for each additional pancake.
FREEZING THESE KETO PANCAKES
One of my favorite things to do is make a big, big batch of these keto cream cheese pancakes and freeze a bunch of them.
Then I have a super quick and insanely delicious meal on hand all the time!
You can freeze your leftover pancakes for up to 2 months! And whenever you want to enjoy one, all you have to do is heat it up and dig in.
Here is the best way to freeze and reheat the pancakes.
Keto Diet Recipes That Use Cream Cheese
From main dishes to fat bombs to keto dessert recipes, cream cheese does it all! Here are some of our favorite recipes that use it:
- Keto Cheesecake cream cheese + keto sweetener = the BEST sugar-free cheesecake!
Plus so many more! We have a TON of recipes that include cream cheese, you can find all of them here.
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Potentially Negative Impacts Of Cheese
While cheese is great for the Keto diet due to its high fatand low-calorie content, there are some reasons why you may want to keep an eyeout when it comes to portioning.
Saturated fat iswhat makes up for 50% of the fats in most cheeses. It is this fat that canpotentially be dangerous for heart health. If you are concerned about hearthealth, it may be better to consume softer cheeses, such as goat and feta,which have both less calories and fat.
Cheese is also known for its high levels of sodium. Access sodium in a diet canincrease blood pressure and can also affect heart health. If this is somethingthat concerns you, some cheeses with low-sodium content are: Swiss, Gruyere,goat, and Ricotta.
Finally, cheese tends to be a very high-calorie food. Sometypes can reach up to 120 calories for only one ounce! So just use caution whensnacking on certain types, such as, Manchego, Gruyere, and Parmesan. A commonsuggested portion for cheese is about the size of four die.
Are All Cheeses Low In Carbs
Cheese is a dairy product made from curdled milk, usually cow’s milk, but goat’s and sheep’s milk are also frequently used in cheesemaking. There are roughly a dozen cheese varieties in the world, with thousands of subcategories, so you definitely won’t feel any shortage of options.
Cheese is more compact than milk, meaning it is dense in nutrients like fat and protein and low in water content.
But what about its carb content?
- Well, the amount of carbs varies from one cheese to the next. But generally speaking, fresh cheese is higher in carbs than hard, aged cheese.
- Cottage cheese, for example, has 3.5g carbs per 100g, while Edam cheese has only 1.4 g of carbs in the same serving size. But, as usual, there are many exceptions to this rule.
To play it safe with carbs in cheese, read the label, go for high-fat cheeses, and limit fresh cheeses since these tend to be low in fat. Also, try to avoid processed cheese like American or Gjetost.
If practical, go for grass-fed products as these are higher in vitamin A, omega-3s, conjugated linoleic acid , and antioxidants than conventional dairy products .
Butter: One Of The Best Dairy Foods On A Keto Diet
Grass-fed butter is the preferable option on the Keto Diet. This is easy enough to find in supermarkets and is no more expensive than regular brands.
Kerrygold butter for example is grass-fed. It is important to focus on buying good quality options that avoid the use of hormones when raising farm animals.
Butter is wonderful on all vegetables. It can be used in sauces and keto baking with erythritol to create a keto treat.
The Best And Worst Types Of Cheeses For The Keto Diet
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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Some Dairy Products Can Raise Insulin Levels
Of the three macronutrients protein, carbs, and fat carbs have been shown to raise blood sugar levels the most, by far.22 And when blood sugar goes up, it triggers your pancreas to release insulin.
Since lactose breaks down to glucose during digestion, consuming high-lactose dairy products can raise both blood sugar and insulin levels.
So if your goals include keeping insulin levels low, its likely best to steer clear of milk, flavored yogurt, and other types of high-lactose dairy.
However, even some keto-friendly dairy foods, such as cheese, also raise insulin levels somewhat. In this case, its not the carbs but the protein or more specifically, amino acids that cause insulin to rise.
Why does this happen? During digestion, protein is broken down into individual amino acids, which are absorbed into your bloodstream. This prompts your pancreas to release insulin, which helps the amino acids get into your muscles.
In fact, this happens with all protein foods, although to a greater extent with some than others. For instance, hard cheese raises insulin more than eggs but less than fish and beef. Yet all four of these protein foods raise insulin far less than carb-containing foods.23
Additionally, the whey protein in dairy is absorbed more rapidly than the casein.24 Therefore, consuming whey-containing dairy products may raise blood insulin levels more quickly than fermented dairy products that no longer contain whey.25
Is Cheese Keto Friendly
In general, most cheeses are keto-friendly foods with higher fat content and lower carbohydrate content. Some cheeses are a better choice for keto than others and certain cheeses have been heavily processed with various fillers added, some of the fat removed, and the sugar content increased. Youll want to avoid heavily processed, low-fat cheeses on your ketogenic diet.
Lets discuss the nutrients in cheese and the best ways to incorporate some cheesiness into your keto diet! You can also read ourdetailed article on dairy for more helpful information.
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Types Of Cream Cheese + Cream Cheese Brands
When you think about cream cheese, youre probably thinking about Philadelphia cream cheese, which is a brand, not a type of cream cheese.
We try to opt for grass-fed cream cheese and/or organic. Its better for you, and the planet. Some brands we love are Organic Valley, Green Valley Creamery, or Nancys.
So Which Dairy Foods Dont Work On A Keto Diet
A quick look at the nutrition facts can help you determine which dairy products might be a do and a don’t. For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like a cheese or plain milk, explains Hillary Pride, RDN, LD, NASM-CPT, registered dietitian and certified personal trainer in Portland, Maine.
“It really comes down to looking out for added sugar,” Pride says. “Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.”
So, to make navigating the dairy aisle easier, remember these dairy are generally no-nos in large amounts on keto:
- Ice cream
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Tips On How To Pick Cream Cheese Thats Keto Friendly
Just like with everything else, it is important to take a close look at the nutrition facts when shopping for keto cream cheese.
There is a wide variety of options with cream cheese so take the time to make sure you are picking the right one for your keto diet. Here are a few things to pay attention to:
Keto Cheese: Your Guide To Cheese On A Keto Diet
When most people think of a ketogenic diet, they think of bunless burgers covered in melted cheese, chunks of cheddar cheese with bacon and eggs, and even sugar-free ice cream. Some envision keto cheese foods like crispy mozzarella sticks and cheesy cauliflower.
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