The Keto diet is raved effective for weight loss. You practically grew up on cheese, the common question of keto beginners: can I eat cheese on a keto? Here is the good news, you can eat cheese on a keto because it is low carb and sugar-free.
People adapt to a ketogenic diet to feel healthier, increase energy levels, and lose weight. A low carb diet is not the same as an American’s standard diet and beginners question what is acceptable food to eat on a keto diet.
There is a long list of the type of cheese and all of them are low in carbs and high in fat which fits your ketogenic diet. But wait, if all are low carbs, sugar-free, and high in fats but not all cheeses are created equal so your other questions are: which cheese I can eat on a keto that is fit to the keto diet and which cheese to avoid?
What Do I Need To Know About Cheese?
Cheese has been around 8000 BC when sheep was initially domesticated, the exact origin is vague. Discovered by accident at the transport of fresh milk in the organs of sheep, goats, cows, and buffalos. The enzyme “rennet” is present in the ruminant’s stomach. These animal’s stomachs and bladder-like organs were used to store and transport milk and other liquids. The warm summer and rennet residue formed curdled milk, strained and salted became the earliest form of cheese. Sans refrigeration, cheese became a mode to preserve milk. Early cheese making evidence is said to be widespread in the Middle East, Central Asia, and eventually Europe and America. In earlier Romans recorded documents, cheese making was already an art and widely enjoyed. The cheeses we come to love now like cheddar, gouda, and parmesan were from Europe when the art of cheesemaking came known in cooler climates in the middle-ages.
The first cheese factory in 1815 in Switzerland gave rise to the mass production of modern cheeses. Around this time scientists discovered mass production of rennet and industrial cheese, pasteurization made the soft cheeses safe preventing outbreaks like tuberculosis and salmonellosis. The invention of processed cheese, adding emulsifiers, stabilizers, flavoring, and coloring to natural cheese with milk made cheese affordable and became Americans’ favorite.
Natural cheese is created with milk, salt, a starter culture, and the enzyme rennet.
Cheese Is Made From Milk
A cheese nutritional profile varies primarily with the type of cheese. The softer cheeses are loaded with carbs content in a form of lactose whereas cheeses that are semi-hard and hard have lesser lactose. Take for instance one serving size at 28.35g of the sample below:
- Soft Cheese (Brie) 93.5 calories, 10g carbs, 7.7g fats, 5.8 protein
- Semi-Soft Cheese (Swiss Gruyere) 116 calories, 10g carbs, 9.1g fats, 8.3g protein
- Semi-Hard Cheese (Cheddar) 113 calories, .40g carbs,9.3g fats, 7g protein
- Hard Cheese (Parmesan) 110 calories, .9g carbs, 7.2g fats, 10g protein
Health Benefits of Eating Cheese
Cheese is delicious and nutritious, superior quality dairy products are a valuable source of micronutrients. It high in fat, protein, calcium and loaded with vitamin A, B12, zinc, phosphorus, and riboflavin. The Omega-3 fatty acid conjugated linoleic acid (CLA) and vitamin K2 is in 100% grass-fed milk. Nutrients present in cheese play an essential role in your body functions in fact, raw cheese is comparable to probiotic dairy foods. Below is the list of benefits of eating cheese:
Can Avert Osteoporosis
Do you know that approximately 10 million Americans suffers from osteoporosis and major cause of fractures? Osteoporosis is a disease in which there is a decrease in the density and quality of the bones. You already know that cheese is loaded with calcium and vitamin D that help your body in building strong bones. An increase in its intake helps your bones and prevents osteoporosis later in life.
Can Have a Positive Result on your Dental Health
Your teeth of the same substance as your bone therefore as cheese is good for your bones as well as your dental health.
Top Dietary Source for Calcium
The calcium your body needs is 1% for your bodily function and 99% is stored in the bones. Eating cheese is a good way to replenished lose calcium which is a necessity for life as the body does not reproduce it.
Excellent Source of Protein
Protein is not stored by your body reason why you need enough protein in your diet. Protein is responsible for giving the body a strong immune system, healthy hair, and balance of fluid in the body.
High in Vitamin B12
These vitamins aid in the production of red blood cells, protein, and DNA, and stimulates various mental functions. Insufficiency of B-12 can lead to pernicious anemia that is characterized by lethargy, muscular weakness, and neurological damage. Cheeses provide an excellent source of natural B-12.
Can Reverse Hypertension
There is a connection between a dairy diet and lower hypertension, due to the increase in calcium intake. There is a need however that you choose to pair low sodium cheeses and high potassium-rich foods.
Provides the Essential Fat
CLA is an essential healthy found in dairy and meat of grass-fed ruminants. It is vital in reinforcing the immune and inflammatory systems. Cheese made from grass-fed cows has a high content of CLA regulating blood sugar and decreasing the risk of heart disease.
Other health benefits:
- Can Help Inhibit Common. The calcium, vitamin D, and lactic acid in cheeses may prevent common cancers like colorectal cancers.
- Abundant in Healthy Fats. Dietary fats like cheeses in moderation are important to a healthy diet, keep you full, and aid in the absorption of certain vitamins.
- Helps Build Muscle. Cheese fats and protein content can help build muscles.
- Beneficial to the Immune System. Cheeses like gouda impact the immune system thru its functions as gut-healthy probiotics.
- Abundant in Vitamin K2. The role of vitamin K2 that is plenty in gouda cheese helps in your blood clot.
- Beneficial for Your Thyroid Health. Your thyroid produces hormones mostly essential for almost all body’s metabolic functions. Cheddar and hard cheeses balance your hormones, reduce thyroid disorder risks.
To answer your question, can I eat cheese on keto? Of course, cheese is unquestionably keto. It is low in carbs, loaded with healthy fats and protein. On keto or not it is a must that you choose and sticks to the highest quality cheese which means that opt for grass-fed milk, non-homogenized, unpasteurized, organic cheese to avail of its benefits.