Is American Cheese Keto? Discover the Truth About Cheese on the Keto Diet!

The ketogenic, or "keto," diet has gained significant popularity as a method for weight loss and health management. This eating plan, characterized by high fat, moderate protein, and very low carbohydrate intake, forces the body to switch its primary fuel source from glucose to fat through a process called ketosis. While the keto diet may seem like a recent trend, it has been used by doctors for almost 100 years.

Many people find the keto diet appealing due to its flexibility and the satisfying nature of high-fat foods. Cheese, in particular, can be a welcome addition, enhancing the flavor and texture of meals while adhering to the diet's guidelines. However, not all cheeses are created equal when it comes to keto-friendliness.

Understanding the Keto Diet

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This shift prompts the body to enter ketosis, where it begins to break down fat into ketones for energy. A typical keto diet consists of 70-80% fat, 20% protein, and only 5-10% carbohydrates.

This dietary approach has been explored for various health benefits, including weight loss, blood sugar management, and increased energy levels.

The Role of Cheese in a Keto Diet

Cheese can play a valuable role in a ketogenic diet due to its high fat and protein content, which promotes satiety. Adding cheese to dishes can make them more enjoyable, especially when limiting sugars and other indulgent foods. It provides flavor, variety, and new textures to meals. However, it is essential to choose the right types of cheese and consume them in moderation, as cheese still contains calories and saturated fat.

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Keto-Friendly vs. Non-Keto-Friendly Cheeses

The nutritional profile of cheese varies, which means that while all cheese can be keto, it’s not all carb-free. The way you buy cheese can determine its keto value. Some cheeses are naturally low in carbohydrates and high in fat, making them ideal for the keto diet, while others contain added sugars, starches, or preservatives that can increase their carb content. Processed or low-quality cheeses often contain added sugar or preservatives which can increase carbohydrate content, so these should be avoided

Avoid:

American Cheese: Due to its production process, American cheese often contains added sugars and starches, making it less suitable for a keto diet.
Highly Processed Cheeses: These cheeses are often filled with additives like sugar or starch, increasing their carbohydrate content.
Most Spreadable Cheeses (Besides Cream Cheese): Many cheese spreads have added sugars, making them less keto-friendly. Additionally, they are often consumed with non-keto items like crackers or bread.
Low-Fat or Fat-Free Cheeses: These varieties may contain higher amounts of sugar or calories to compensate for the loss of flavor. Since the keto diet relies on fat for energy, these options are not ideal.
Very Soft Low-Fat Varieties: Be especially cautious of very soft low-fat varieties - such as cream cheese, cottage cheese, and ricotta cheese. Sometimes low-fat versions even have sugar added, so check labels.

Focus on:

Harder Cheeses: Generally speaking, harder cheeses like Cheddar and parmesan tend to have the lowest carb count.
Full-Fat Cheeses: Cheeses like The Big Moo are your best Keto bet because it is full fat.
Unprocessed Cheeses: Keto-friendly cheeses are the ones made without extra “processing,” meaning the cheese is actually cheese and not made with lots of extra preservatives, fillers, and sugars.
Aged Cheeses: Since it’s an aged cheese, gouda may also work for those who are lactose intolerant.
Cheeses with higher fat content than protein: Ideal cheeses for keto are ones that have a higher fat content than protein, with less than 10% of its total calories coming from carbohydrates.

Best Keto-Friendly Cheese Options

Here are some of the best cheese choices for those following a keto diet:

Parmigiano Reggiano: With zero grams of carbs, Parmigiano Reggiano has both the protein and fat to be keto-friendly, with the added microbial bonus of being made with raw milk. A little goes a long way in terms of its flavor, and it can even be easily baked into robust, crunchy crisps to replace overly processed crackers in your eating program. In fact, as Parmesan grows older, it becomes even more savory and develops more nutritional value in the form of Vitamins A, D, and Potassium. Parmesan is the reason so many keto followers love a crouton-free Caesar salad. In the Middle Ages, Benedictine monks in Italy’s Parma-Reggio region had a surplus of milk. They used salt from the Salsomaggiore mines to create Parmesan in large wheels they could store for a long time. Today, Parmesan is a favorite of astronauts for the same reasons: longevity and deliciousness.
Blue Cheese: Not all blues are the same, obviously, but when it comes to artisanal selections made by respectable creameries, as well as many of the European stalwarts, you can expect high fat and protein, minimal carbs, and outstanding flavor, which is all the more appreciated when you’ve eliminated processed foods from your routine. Blue cheese isn’t just for salad dressings - it can also be its own delicious snack. Keep in mind that despite the low carbs (0.6 grams), blue cheese should be consumed in moderation due to its higher calorie and sodium count. One ounce of Gorgonzola, for example, has approximately 100 calories, with 8 grams of fat, 6 grams of protein, and zero grams of carbohydrates. That ratio of fat to protein makes it especially ideal for keto.
Cream Cheese: Cream cheese is also championed within the keto framework, all the more when it comes from a creamery rather than an industrial operation. This creamy, soft, and spreadable cheese can lead you to think you may be cheating on your diet. But thankfully it’s a great addition to a keto diet and is flexible enough to be used in desserts, side dishes and in low-carb baked goods. Whether cheese is keto-friendly depends on the type of cheese and how it’s made. So if you’re looking for a creamy and enjoyable snack, cream cheese is a safe bet. Keep in mind that low-fat cream cheese may have more calories or other added ingredients.
Cheddar: High quality cheddars fit perfectly within the keto framework. Cheddar cheese is not only widely available and incredibly popular, it’s also one of the most versatile cheeses. It can be melted to make a delicious cheese sauce for dipping, sliced to transform a beet patty into a cheeseburger, cubed for a cheese board, or grated on a salad. Cheddars can vary in flavorings and intensities, which means the right cheddar is out there no matter how you like your cheese. Combine cheddar with dried fruit for a balanced sweet and salty snack that’s perfectly keto friendly. One ounce of Cheddar has approximately 114 calories from about 9 grams of fat and 7 grams of protein. Carbs in Cheddar typically clock in at less than 1 gram.
Gruyère: Keto allows for plenty of meat within its guidelines, but Gruyère is also a perfectly beefy cheese option where flavor is concerned. Swiss cheese is known as Emmental cheese in Europe because it was first created in Switzerland’s Emmental Region. This recognizable cheese offers little to no carbs and high protein. There are more than 450 varieties of Swiss cheese, but the top-produced variety is Gruyère- another keto friendly cheese. Like cheddar, Gruyère has a big impact from fat and protein, with 9 and 8 grams, respectively.
Gouda: Rich and nutty in flavor, gouda cheese is a great option for any cheese enthusiast on a keto diet. With many different variations of gouda, there’s something for everyone to enjoy. With its semi-firm texture and it’s smokey undertones, Gouda is a keto-friendly cheese that is guaranteed to bring a unique and delicious flavor to any dish. Chop some up and melt for a decadent dip to pair with broccoli and cauliflower.
Goat Cheese: High in fat and low in carbs, goat cheese is filled with calcium, phosphorus, and vitamin A, which can support a healthy skeletal and immune system. Best of all, goat cheese can be used in many keto-friendly dishes for an extra tangy flavor.
Muenster Cheese: Low in carbs and high in flavor, muenster cheese is a buttery, semi-soft, and snackable cheese. As it ages, muenster gets tangier and sharper. With six grams of protein, it can also leave you feeling satisfied.

Tips for Choosing Keto-Friendly Cheeses

Check Nutrition Labels: Depending on how you source your cheese, you may not always have access to nutrition labels, but in cases where you do, or if you can find nutrition info online for your favorite cheese, make sure that no added sugars or preservatives are included in the ingredient list. To analyze the complete carbohydrate profile, subtract any dietary fiber from the total number of carbohydrates for the bottom line.
Consider the Source: Cheese has been around for a long, long time. We’re talking since Ancient Egypt, where murals of cheesemaking were discovered in tombs. You can even find references to the art of cheesemaking in Greek mythology.
Opt for Full-Fat Varieties: Cheeses like The Big Moo are your best Keto bet because it is full fat.
Avoid Pre-Shredded Cheeses: Pre-shredded cheeses sometimes contain added starches that will add more carbs to each serving.
Choose Harder Cheeses: Generally speaking, harder cheeses like Cheddar and parmesan tend to have the lowest carb count, while softer cheeses like ricotta have higher amounts of carbs.

Other Keto-Friendly Snack Options

Cheese isn’t the only snack you can have on keto.

Berries: While other fruits have more carbs than desired on keto, strawberries, blueberries, and blackberries are safe and sweet snacks.
Nuts: Certain nuts like macadamia, hazelnuts, walnuts, and almonds are low in carbs while packing plenty of protein. You can enjoy them on the road or as a topping on your favorite salad.
Seeds: Like nuts, sunflower seeds are filled with nutritious vitamins and minerals that can support overall health.
Dark Chocolate: Keep in mind that we mean the purest dark chocolate available without excessive milk and sugar. Generally, the higher the percentage of cacao, the better - aim for at least 30 percent.
Avocados: Avocados are versatile fruits that you can enjoy plain or as part of a salad.
Bone Broth: An ancient and still valuable choice, you can make bone broth at home with leftover meat bones or purchase ready-to-go homemade bone broth from Dr. Kellyann.
Hard-Boiled Eggs: Packed with protein and easy to transport, hard-boiled eggs can be enjoyed as a quick lunch or fat-heavy snack.
Keto Smoothies: Want a refreshing breakfast or just need a quick snack? Keto smoothies are both delicious and filling.
Protein Bars: Need more protein in a snack-sized portion? From chocolate and peanut butter to coconut, there are many kinds of protein bars out there to enjoy.
Low-Carb Veggies: Low-carb veggies such as kale, zucchini, broccoli, and asparagus are nutritious and can be a delicious complement to your favorite keto-friendly cheese dip.
Cheese Whisps: You can also make a keto friendly cheese board by substituting crackers with cheese Whisps.

Potential Downsides of Cheese on Keto

If you find that your results are plateauing while on keto, you may want to take it easy on the cheese. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she says. If you find you tolerate it okay, there’s no reason to omit it; but if you’re struggling with gastrointestinal side effects or water retention - or if you find that you’re not losing weight despite being in ketosis - it may be time to discuss the role of dairy in your diet with your healthcare team.

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