The ketogenic diet, or keto diet, has gained popularity as a weight-loss strategy. It's a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to shift the body's metabolism into a state of ketosis, where it burns fat for energy instead of carbohydrates. Cheese, with its high-fat, moderate-protein, and low-carb profile, can be a good addition to a keto diet. This article explores the role of goat cheese in a keto diet, along with other cheese options and considerations.
Understanding the Keto Diet and Ketosis
The ketogenic diet involves drastically reducing carbohydrate intake, typically to less than 50 grams per day. This forces the body to enter ketosis, where it starts breaking down fat into ketones to use as fuel. This metabolic shift can lead to weight loss and other potential health benefits.
Cheese on Keto: A General Overview
Cheese can be a valuable addition to a ketogenic diet because it’s high in fat, moderate in protein, and low in carbohydrates. Followers say that cheese is not off-limits. Cheese can add flavor, variety, and new textures into your meals. However, not all cheeses are created equal, and moderation is still key.
Goat Cheese: A Keto-Friendly Choice
Goat cheese, also known as chèvre, is a creamy cheese made from goat’s milk. It has a distinct tart flavor that can be described as earthy.
Nutritional Profile of Goat Cheese (per 1-ounce/28-gram serving):
- Fat: 9 grams
- Protein: 7 grams
- Carbohydrates: Minimal
Goat cheese is a minimally processed cheese that’s low in lactose, making it a great fit for people following a keto diet. With its nutritional profile, goat cheese fits well into a ketogenic diet.
Read also: Feeding Boer Goats
Ways to Incorporate Goat Cheese into Your Keto Diet
While goat cheese isn’t ideal for melting, it can be used in various dishes:
- Appetizers: Serve goat cheese with keto-friendly crackers or vegetables.
- Salads: Crumble goat cheese over salads for added flavor and creaminess.
- Casseroles: Incorporate goat cheese into keto casseroles.
- Omelets: Add goat cheese to omelets for a tangy twist.
- Fried Goat Cheese: As a low carb appetizer, fried goat cheese satisfies all mouth feels on every level. With a crispy, crunchy outside and a smooth, creamy inside you can never have enough.
Fried Goat Cheese Recipe
This fried goat cheese has become a favorite low carb appetizer. It serves great with any dipping sauce of your choosing, but a personal favorite is Raos marinara sauce, a low carb sauce that can be found in local grocery stores!
Ingredients:
- 8 ounce log of goat cheese
- Coconut oil
- Coconut flour
- 2 eggs
- Ground pork rinds
Instructions:
- Add coconut oil to a small saucepan and heat on medium-high heat. Place a thermometer in the oil to keep track of temp.
- Place coconut flour in a small bowl, whisk two eggs into a second bowl and add the ground pork finely to a third bowl. You can easily grind the pork rinds by adding to a zip top bag and crush them.
- Cut the 8 ounce log into 8 even pieces and place on a plate.
- One at a time coat the goat cheese in coconut flour, egg wash and then pork rinds and place back onto the plate.
- When the coconut oil has reached 345 degrees add two goat cheese to the oil and cook for 30 seconds. Gently flip and cook for an additional 30 seconds.
- Remove and set on a plate with a paper towel.
- Repeat until all goat cheese has been fried.
- Serve with favorite dipping sauce and enjoy!
NOTE: keep the oil between 330 and 350 degrees for the best for frying. When frying at home you have the option at your disposal and it is recommended to personally use coconut oil. It is bought in bulk because there is never a day it is not used. Another good option is lard, which has been used before and if you are simply pan frying something ghee is a great option.
Other Keto-Friendly Cheese Options
Besides goat cheese, several other cheeses are well-suited for a keto diet:
- Cheddar: A popular cheese with varying flavors, cheddar provides approximately 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs per 1-ounce serving.
- Gouda: A slightly sweet and creamy cheese, Gouda contains 8 grams of fat, 7 grams of protein, and only 1 gram of carbs per 1-ounce serving.
- Blue Cheese: A unique cheese with a creamy texture and deep flavor, blue cheese offers 8 grams of fat, 6 grams of protein, and 1 gram of carbs per 1-ounce serving.
Cheeses to Limit or Avoid on Keto
While many cheeses fit into a keto diet, some are less ideal due to their higher carb content or level of processing:
Read also: Feeding Pygmy Goats
- Cottage Cheese: Although generally considered healthy, cottage cheese contains a higher amount of carbs compared to other cheeses. A 1/2-cup serving of full-fat cottage cheese provides 5 grams of fat, 14 grams of protein, and 5 grams of carbs.
- Low-Fat Cheese: Since the keto diet emphasizes high-fat intake, low-fat cheese varieties should be avoided.
- Processed Cheeses: Cheeses like American cheese and spray-can cheese often contain noncheese ingredients, whey powder, canola oil, added colors, and preservatives.
Additional Keto-Friendly Foods
Besides cheese, a well-rounded keto diet includes a variety of other foods:
- Salmon: Rich in omega-3 fatty acids, salmon contains 26g of protein and 11.8g of fat, but 0g carbohydrates per 100g serving.
- Avocado: Avocados are a natural and healthy choice when it comes to a keto diet as they contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g.
- Eggs: Eggs are very low in carbohydrates, and one of the best sources of protein you can have. 100g of eggs, or two large eggs, contains 14.1 g of protein, 9.6g of fat and negligible carbohydrates.
- Chicken: Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.
- Coconut Oil: Coconut oil is a keto diet staple as it is 100% fat!
- Olive Oil: Olive oil is 99.9% fat, and specifically it is high in oleic acid, which is a monounsaturated fat that has been shown to help support a healthy heart and reduce the risk of heart disease.
- Nuts & Seeds: 100g of almonds contain 16.7g of fat, 8.7g of protein and just 2.1g of carbohydrates. 100g of walnuts contain 20.6g of fat, 4.4g of protein and just 1g of carbohydrates. 100g of pumpkin seeds contain 4.6g of fat, 3.3g of protein and 1.5g of carbohydrates.
- Berries: Berries are lower in carbohydrates than other fruits, and high in fibre.
- Butter and Cream: 100g of butter contains 0.6g of protein, 82.2g of fat and 0.6 g of carbohydrates. 100g of double cream contains 1.6g of protein, 53.7g of fat and 1.7g of carbohydrates. 100g of single cream contains 3.3g of protein, 19.1g of fat and 2.2g of carbohydrates.
Tips for Success on a Keto Diet
- Read Labels Carefully: Be aware of hidden sugars and high-carb ingredients in packaged foods.
- Stay Hydrated: Dehydration and electrolyte imbalances can be common when starting a keto diet.
- Listen to Your Body: Everyone's body reacts differently to certain foods.
- Track Your Macros: Use a keto diet app to monitor your carbohydrate, fat, and protein intake.
The KetoDiet App
The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. Learn how to keep your blood sugar levels stable and manage your appetite all while enjoying high-quality food sources.
Features and Benefits:
- Macro calculator
- Recipe library
- Food tracker
- Blog with relevant information and regular updates
- Ability to scan products
Potential Downsides and Considerations
- Saturated Fat: Cheese is high in saturated fat, which is a less heart-healthy option than unsaturated fats.
- Dairy Intolerance: Some individuals may experience gastrointestinal side effects or water retention from dairy consumption.
- Plateauing Results: If weight loss plateaus, reducing dairy intake may be beneficial.
Read also: Metabolic health and goat milk