The ketogenic, or keto, diet has gained immense popularity in recent years. Characterized by high-fat and very low-carb intake, the keto diet aims to shift the body's metabolism from using glucose to burning fat for fuel, a state known as ketosis. This metabolic shift can lead to weight loss and improved metabolic efficiency. You may have heard of friends and family trying the keto diet. The keto diet was first used as a treatment for pediatric drug-resistant epilepsy to reduce seizures in the 1920s. when medications alone aren't enough. However, it can also help you lose weight if you stick with the plan long term.
Understanding the Keto Diet
The ketogenic or keto diet includes eating high-fat, low-carbohydrate foods to reach ketosis. In ketosis, the body uses fat for fuel, instead of sugar (glucose). The keto diet is based on the deprivation of carbs, limited to less than 20 to 50 grams daily. This is to force your body to utilize different forms of energy. Instead of using fuel from glucose from carbohydrates, it aims to use ketone bodies. This fuel comes from stored fat produced by the liver. The keto diet focuses on fat intake, with as much as 90% of the expected daily caloric intake coming from fat.
Variations of the Keto Diet
There are several different styles of keto diets.
- The Classic Keto Diet: This is the original and best-studied of the different diet strategies. All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carb eaten throughout the day. In other words, you will likely need to avoid all carb-rich foods (like pasta, potatoes, fruit, etc.). A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. It will all be topped with a cream sauce made with heavy cream and cheese.
- The Modified Keto Diet: This diet generally still requires a scale for weighing food. It's defined by a ratio closer to 3 grams of fat for every 1 gram of combined protein and carb (generally with a focus on more protein than carbs). In other words, you'll still avoid most carb-rich foods except for maybe one or two servings per day.
- The User-Friendly Keto Diet: This diet is the more user-friendly keto diet and likely the most popular. These diets generally avoid all starchy foods (pasta, rice, potatoes, bread, corn, peas, beans, and legumes). Desserts and any other high-carb foods are also not part of the diet.
Dairy and the Keto Diet
When it comes to healthy eating, there are endless diet and lifestyle plans that you can follow. What works best for you depends on your personal health goals and how accessible certain foods are to you. The ketogenic or keto diet is one of the most popular today - and dairy pairs perfectly with this diet. Including dairy in your keto diet gives you plenty of delicious options to liven up your menu with keto fats. Dairy products, when carefully chosen, can be a valuable addition to the keto diet, providing essential nutrients while adhering to the low-carb, high-fat requirements.
How Dairy Fits into the Keto Diet
To satisfy the keto rules, foods must be low enough in carbs to promote ketosis. Ketosis is the fat-burning state driving the potential benefits of this particular diet. For your body to enter ketosis, your carb intake should not exceed 10% of your daily calories.
Read also: Easy Low-Carb Cheese Crackers
Including dairy in your keto diet gives you plenty of delicious options to liven up your menu with keto fats (hello, cheese!). Not only that, the naturally occurring nutrients in dairy products help you stay nourished while limiting your intake of other food groups.
There are a few caveats, however. Products with added sugar such as ice cream or flavored yogurt and flavored milk are off the list. Additionally, since lactose is processed as sugar, it’s wise to keep an eye on your milk intake in general. Especially pay attention to whole milk, half-and-half and evaporated milk, which each contain about 10 grams of lactose per serving. Unlike added sugars, lactose in milk is a naturally occurring sugar, but it can still take you out of ketosis.
Cheese on Keto: A Perfect Match?
One of the perks of a keto diet, followers say, is that cheese is not off-limits. In fact, cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. “Cheese can add flavor, variety, and new textures into your meals,” says Wagner, adding that the best varieties for the keto diet are high-quality, grass-fed, and full-fat.
Cheese is full of calcium, protein, and phosphorus. It does not increase your risk of heart attack or weight gain.
Why Cheese Works on Keto
"Cheese has an important role in the ketogenic diet as it’s high in both fat and protein, which makes it very satiating," says Nanavati.
Read also: Sweet and Savory Keto Cream Cheese
- High Fat Content: The keto diet emphasizes fat intake, and many cheeses are naturally high in fat.
- Moderate Protein: Cheese provides a moderate amount of protein, which is also important for the keto diet.
- Low Carb Content: Most cheeses are naturally low in carbohydrates, making them suitable for the keto diet's strict carb limits.
Considerations When Choosing Cheese
If you’re following or considering keto, not all cheese is ideal for the program, however. “Processed or low-quality cheese often contains added sugar or preservatives which can increase carbohydrate content, so these should be avoided,” says Nanavati, good news since we’re artisanal cheese fans here anyway. But not every small-batch or high quality cheese is appropriate, either, Dr. Nanavati explains: “Some cheeses such as feta and [certain] goat cheeses are higher in carbohydrates than others, which can be difficult to incorporate into your eating plan.” On the opposite side of that, certain cheeses like triple crèmes certainly hit the fat mark, but sometimes have an inadequate protein hit to be appropriate for keto.
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. 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.
Keto-Friendly Cheese Varieties
With that in mind, many of our cheese favorites can be keto superstars, excellent news for those following the program. “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,” says Nanavati. Additionally, “full-flavored cheeses like Cheddar, Swiss, and blue cheeses provide an interesting flavor while still fitting into the ketogenic eating pattern,” she says. “These high-fat, full-flavored cheeses can help add taste and texture to many dishes without increasing carbohydrate content significantly.
Here is a list of cheeses to consider incorporating into your Keto diet:
- Cream Cheese: Cream cheese is very popular in the keto diet. At only 84 calories per 1 ounce serving, it has 1 gram of carbs and 2 grams of protein but packs 8 grams of fat per serving. It can be a keto-friendly snack or meal addition when more fat is needed. Cream cheese is also championed within the keto framework, all the more when it comes from a creamery rather than an industrial operation, as with Perrystead Dairy’s The Real Philly Schmear. Whatever cream cheese you prefer, make sure to check the label for hidden carbs or other additives.
- Goat Cheese: Also keto-friendly, goat cheese is a good choice. It has no carbs and 8 grams of fat, and 6 grams of protein. One ounce has 103 calories.
- Parmesan Cheese: Nutty, salty, and keto-friendly, grated parmesan cheese is a good option. It is good on caesar salads, and more can be added to replace carb-heavy croutons. Undisputed royalty within the cheese world, Parmigiano Reggiano is also king when it comes to keto. 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. 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.
- Gouda: Gouda has 1 gram of carbs and 7 grams of protein, but 8 grams of fat per 1 ounce serving. It is made from cow milk and is a little sweet.
- Blue Cheese: Blue cheese is very complex. It is smelly due to its high amount of flavor content. It is a good low-carb addition for a snack or meal addition. 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. 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.
- Cheddar Cheese: Perhaps the most popular of all yellow cheese, cheddar is popular in the keto diet. It has several different flavor varieties, from mild to sharp, so it is versatile as well. A 1-ounce serving provides 9 grams of fat. It only has 1 gram of carbs and 7 grams of protein. It, too, is creamy with a low melting point, so it is found in side dishes, bread, and as toppers. As though we needed an excuse to eat more cheddar, one of America’s most-consumed cheeses. But here’s one anyway: high quality cheddars fit perfectly within the keto framework. Cheddar has one of the biggest impacts calorically, but that reflects its high value in a ketogenic eating program. 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. Like cheddar, Gruyère has a big impact from fat and protein, with 9 and 8 grams, respectively. Though it could be said with most of the cheeses on this list, Gruyère gets my vote as most likely to be a meal unto itself.
- Other Keto-Friendly Cheeses: Mozzarella, brie, Muenster cheese, Monterey Jack, mascarpone cheese, provolone.
Cheeses to Limit or Avoid
- Cottage Cheese: You might be wondering, is cottage cheese keto? Unfortunately, it contains more carbs than the keto diet typically allows. If you do choose to enjoy it, make sure to pick the full-fat variety. Cottage cheese is a creamy staple that often adorns breakfast tables and health-conscious menus. Loved for its soft texture, mild flavor, and substantial protein punch, it's a favorite among weight-watchers and fitness enthusiasts. But where does it stand when it comes to the ketogenic diet, a dietary approach often associated with high-fat, low-carb foods? Is the modest cottage cheese compatible with the stringent requirements of keto?
- Processed Cheese: Processed cheeses often contain added sugars and preservatives that increase the carbohydrate content, making them less suitable for the keto diet.
- Flavored Cheeses: Some cheeses have added flavors or ingredients that can increase their carb count. Always check the label before consuming.
- Ricotta: Ricotta has higher amounts of carbs.
Keto-Friendly Dairy Beyond Cheese
Dairy products you can enjoy as part of the keto diet:
Read also: Cottage Cheese Keto Guide
- Butter: With about 11 grams of fat per tablespoon and zero carbs, butter is an ideal source of fat on the keto diet.
- Ghee, also known as clarified butter: Free of the milk protein casein and the milk sugar lactose, ghee is ideal for those who are extra cautious about their lactose intake or who are sensitive to it.
- Plain Greek yogurt: If you love yogurt, plain Greek yogurt is your best option for enjoying this breakfast staple while following a keto diet. It’s lower in carbs compared to other yogurts because more of the liquid whey is strained out, which contains lactose
- Heavy cream or heavy whipping cream: Made from pure milkfat, heavy cream and heavy whipping cream are high in fat and low in carbs - the keto dessert-lover’s dream! An important note: This product is very high in calories, so indulge mindfully!
- Sour cream: Perfect for use in dips, dressings or as a thickener, full-fat sour cream fits into the keto diet as it contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving
Incorporating Low-Carb Dairy into Recipes
Changing your diet can be hard. Especially when you get a craving for a food that might not fit into the confines of your high-fat, low-carb goals. We rounded up four delicious dupes that incorporate keto dairy options into recipes you know and love, so you can stay on track without missing out.
- Keto pasta: Noodles made out of cheese? Yes, please! This two-ingredient keto pasta recipe creates a delicious pasta noodle alternative using the minimal carbs in mozzarella. No more missing out on pasta night.
- Keto pizza: Similar to the texture and flavor of a real pizza crust, but made with almond flour and mozzarella, you can still enjoy a slice on the keto diet with this keto pizza recipe.
- Low-carb cinnamon muffins: Start your morning off with this delicious low-carb cinnamon muffins recipe - made keto friendly using heavy cream and almond flour and topped off with cream cheese frosting. With options this tasty, you’ll hardly feel like you’re dieting!
- Low-carb sour cream biscuits: When every carb counts, biscuits are probably out of the question, right? Not when they’re made with a low-carb dairy product like sour cream in this low-carb sour cream biscuits recipe.
Keto Cottage Cheese Recipes
Embrace delicious ways to introduce cottage cheese into your keto meals at all times of the day.
- Breakfast: Cottage Cheese Pancakes Welcome the morning with fluffy and nutritious cottage cheese pancakes. Preparation: Combine cottage cheese, eggs, almond flour, vanilla extract, and baking powder in a blender and process until smooth. Cook spoonfuls of the batter in a heated pan with some butter or coconut oil. Flip them when the edges look set.
- Preparation: Combine cottage cheese, diced avocado, and chopped cucumber in a bowl. Drizzle with olive oil and lemon juice and season to taste with salt and pepper. Toss gently to mix.
- Dinner: Cottage Cheese Stuffed Bell Peppers For dinner, bring a colorful twist to your table with cottage cheese stuffed bell peppers. Preparation: Cut the bell peppers in half and remove the seeds. Sauté garlic and spinach in olive oil until wilted, then stir in the cottage cheese, salt, and pepper. Cottage cheese is a versatile, keto-friendly ingredient that works beautifully in a variety of recipes.
- Preparation: Blend all ingredients until smooth, adding more almond milk if needed for consistency. Chill before serving. Enjoy this dip with your favored low-carb veggies. This snack is not only low in carbs but packed with protein as well, making it an excellent choice for a post-workout pick-me-up or a satisfying appetizer.
Potential Benefits of Dairy on the Keto Diet
Even when following a diet, it’s important to ensure you aren’t missing out on any micro-nutrient needs. Including dairy in your keto plan is a great way to meet your daily dose of nutrients like calcium, vitamin D, high-quality protein and more. The proof is in the low-carb pudding!
- Cheese for muscle mass: A 12-week study in adults over 60 years old found that those who ate 7 ounces of ricotta per day experienced less loss of muscle mass and muscle strength than those who didn’t eat this amount of cheese.
- Vitamins in butter: Butter is a rich source of several fat-soluble vitamins - great news for followers of a high-fat, low carb diet like keto. The most abundant vitamin found in butter is vitamin A. One tablespoon provides about 11% of your daily needs. Followed closely by vitamins D, E, B12 and K2.
- Greek yogurt is high in protein and fat: Yogurt lovers on the keto diet will be happy to know that Greek yogurt (unflavored, of course), is a great source of protein and fat with minimal carbs. Even better, Greek yogurt is a fermented dairy product and can also keep your gut happy with loads of probiotics.
Potential Drawbacks and Considerations
While cheese can be a great addition to a keto diet, it is important to be mindful of potential drawbacks:
- Calorie Density: Cheese is calorie-dense, so portion control is crucial to avoid overeating.
- Saturated Fat: Cheese is high in saturated fat, which should be consumed in moderation as part of a balanced diet.
- Individual Tolerance: Some individuals may experience digestive issues or sensitivities to dairy products.
Other Keto-Friendly Foods
The keto diet may help with weight management, blood glucose regulation, and other health goals. However, its low carb and high fat approach may seem overly restrictive, especially at first. Nonetheless, this eating pattern accommodates a wide variety of nutritious, tasty, and versatile foods that let you stay within your daily carb range. To reap all the health benefits of the keto diet, it’s best to eat a wide variety of these foods.
- Seafood: Fish and shellfish are very keto-friendly.
- Meat and poultry: Meat and poultry are considered staple foods on the keto diet.
- Eggs: Eggs are a staple in keto diets.
- Plain Greek yogurt and cottage cheese: Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto.
- Cream and half-and-half: Both cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Despite this, it’s best to enjoy them in moderation.
- Unsweetened plant-based milk: Several varieties of plant-based milk, including soy, almond, and coconut milk, are keto-friendly.
- Green leafy vegetables: Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
- Peppers: Several varieties of peppers exist, all of which are appropriate for the keto diet.
- Summer squash: Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
- High fat veggies: Avocados and olives, while technically both fruits, are unique among vegetables in that they’re fairly high in fat.
- Other nonstarchy vegetables: Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.
- Nuts and seeds: Nuts and seeds are high in fat and low in carbs.
- Berries: Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.
- Shirataki noodles: Shirataki noodles are a fantastic addition to the keto diet. They contain less than 1 g of net carbs and only 15 calories per serving because they’re mostly water.
- Dark chocolate and cocoa powder: Dark chocolate and cocoa are delicious sources of antioxidants.
- Olive oil: Olive oil provides impressive benefits for your heart.
- Butter and ghee: Butter and ghee are good fats to include while on the keto diet.
- Unsweetened coffee and tea: Coffee and tea are healthy, carb-free drinks.
- Unsweetened sparkling water: If you’re looking for a keto-friendly alternative to soda, unsweetened sparkling water is a great choice.