Feta cheese is a beloved staple in many cuisines, and its versatility has made it a hot topic in the world of low-carb diets. If you're wondering whether feta cheese is keto-friendly, this article will explore why feta cheese can be considered keto-friendly and how to incorporate it into your diet without overloading on carbs. We’ll break down the nutritional aspects and provide tips for enjoying feta while sticking to your keto goals. Plus, you'll discover some delicious ways to incorporate it into your meals.
Understanding the Keto Diet
The ketogenic diet, or keto diet for short, is a high-fat (70 to upwards of 80 percent), moderate-protein, and low-carb diet. A common goal on the plan is to change your body’s biochemistry and, in turn, lose weight. Following a ketogenic diet changes your fuel source from one that primarily burns carbohydrates to one that burns fat. In metabolic terms, this process is called ketosis.
When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. Some foods are seemingly high in carbohydrates (per 100 grams), but you will only need to use a small amount when used in recipes. Food quality is just as important as the amount of carbohydrates in your diet. Read labels carefully to spot hidden sugars and high-carb ingredients in packaged foods. Dehydration and electrolyte imbalances can be common when starting a keto diet. Everyone's body reacts differently to certain foods. 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.
Is Feta Cheese Low Carb?
Feta cheese is low-carb, making it a great addition to your low-carb diet. A low-carb diet typically involves reducing carbohydrate intake to around 50-150 grams per day. This approach focuses on increasing protein and healthy fats while minimizing carbs to help in weight management and improve overall health. Feta cheese fits nicely into this framework due to its nutritional profile. The high protein and fat content in feta keep you full and satisfied, which is a major plus when following a low-carb diet.
How Many Carbs in Feta Cheese?
The feta carb content is very low. Feta cheese contains 1.56 grams of carbohydrates per ounce. This carb content makes feta cheese a great option for those following a low-carb lifestyle. The high protein and fat content in feta also helps keep you full and satisfied, making it easier to stick to your dietary goals.
Read also: Easy Low-Carb Cheese Crackers
Feta Cheese Nutrition
Feta cheese is not only delicious but also packed with nutrients that make it a great addition to your diet. Here’s a detailed look at the nutritional profile of 1 ounce (28 grams) of feta cheese:
- Calories: 76
- Protein: 5.3 grams
- Fat: 5.3 grams
- Carbohydrates: 1.56 grams
- Sugar: 0.45 gram
- Sodium: 312 milligrams
- Calcium
- Riboflavin
- Zinc
- Selenium
- Phosphorus
Feta cheese also contains several B vitamins, supporting a healthy nervous system, skin, and energy production.
Can I Eat Feta Cheese on a Keto Diet?
Yes, you can eat feta cheese on a keto diet. Its low carb content and high fat and protein levels make it an ideal choice for reducing carbohydrate intake. Feta cheese can be easily incorporated into a variety of dishes, from salads to omelets, adding a burst of flavor without the extra carbs. Its rich nutrient profile also helps satisfy you and supports your dietary goals. So, enjoy feta cheese as a tasty and nutritious part of your keto lifestyle!
Benefits of Feta Cheese
Feta cheese is a good source of essential vitamins and minerals. Research has found that when eaten in moderation, feta has the following potential health benefits:
Bone Health
Feta contains more calcium than many other cheeses. Calcium helps you keep healthy teeth and bones. Feta cheese also has high levels of phosphorus. Consuming phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
Read also: Keto Calorie Counting: A Detailed Guide
Weight Management
Feta has a fatty acid known as conjugated linoleic acid (CLA). Experimental studies have shown that CLA can help reduce body fat. These studies also show that CLA can help improve your body composition in the long term. However, these studies are not consistent, and further testing is needed. Some studies have shown that CLA can negatively affect sugar metabolism and cholesterol levels.
Gut Health
Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function. Researchers are studying whether probiotics can help with symptoms of diarrhea and constipation associated with irritable bowel syndrome and inflammatory bowel disease.
Lowers Risk of Diabetes
Researchers have found that protein and calcium (both plentiful in feta) can help control your body’s blood sugar levels, lowering your chances of getting diabetes and helping to manage existing blood sugar-related conditions.
Considerations When Eating Feta Cheese
Feta cheese is a low-calorie source of many vitamins and minerals but has a high sodium content. And it contains saturated fats, which you should limit to less than 10% of your daily calorie count.
Think about the following before including feta cheese in your diet:
Read also: Magnesium Supplements for Keto
Blood Pressure
Excessive sodium in your diet has been shown to contribute to high blood pressure, which doctors link to ongoing health issues like kidney disease, stroke, and heart disease.
Kidney Function
Although feta cheese has healthy amounts of calcium, the phosphorus in feta may weaken bones in people with kidney disease.
Pregnancy Concerns
Soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a type of bacteria that can cause mild flu-like symptoms in adults. Listeria may harm a fetus, so pregnant women are advised to avoid unpasteurized cheeses.
Medication Interactions
Feta also contains tyramine, a naturally occurring substance in aged and fermented foods. Experts link tyramine with blood pressure spikes, heart palpitations, and severe headaches in people taking monoamine oxidase inhibitor (MAOI) drugs-for example, those prescribed for depression or Parkinson’s disease.
Allergy
It's possible to be allergic to sheep's milk, from which feta cheese is made. But you're likely allergic to other mammals' milk as well, such as cow's milk.
Healthy Feta Cheese Recipes
Feta cheese is a versatile ingredient that can enhance the flavor of many dishes while keeping your carb count in check.
Here are some cheese recipes to help you on a keto diet:
- Baked feta with chilli and oregano
- Halloumi, carrot & orange salad
- Kale & goat’s cheese frittata
Feta is a versatile cheese used in a variety of dishes, such as:
- Greek pastries
- Salads
- Roasted vegetables
- Feta and olive oil
- Pizza and flatbreads
- Grilled feta
Feta's natural saltiness pairs well with sweet vegetables such as beets, tomatoes, and fennel.
Feta Cheese Substitutes
If you’re looking for alternatives to feta cheese, plenty of delicious cheese options can fit into your low-carb or keto diet. Here are some different types of cheeses that can prove to be a substitute for feta cheese:
- Goat cheese: Goat cheese is softer and creamier than feta, making it a great spreadable option. Its tangy taste is similar to feta, perfect for salads and spreads.
- Halloumi: Halloumi can be grilled or fried without melting, adding a unique texture to your dishes. Its mild, slightly salty taste complements a variety of recipes.
- Ricotta Salata: Ricotta Salata has a crumbly texture similar to feta, making it a great topping for salads. These kinds of cheese offer a less tangy and more subtle flavor.
- Paneer: Paneer is a great source of protein, ideal for vegetarian dishes. Its mild flavor absorbs spices well, making it versatile for different cuisines.
- Cotija: Cotija has a crumbly texture that is perfect for sprinkling over dishes. It provides a salty kick and is great for adding depth to your meals.
- Queso fresco: Queso Fresco has a mild, fresh taste, making it a gentle substitute for feta.
Other Keto-Friendly Cheeses
If you’ve decided to include cheese on your keto diet menu, you should be aware that not all cheeses are created equal. 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.
“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 are some cheeses that are lower in carbs for a keto diet:
- Blue cheese
- Brie
- Camembert
- Cheddar
- Chevre
- Colby jack
- Cottage cheese
- Cream cheese
- Goat cheese
- Halloumi
- Havarti
- Limburger
- Manchego
- Mascarpone
- Mozzarella
- Muenster
- Parmesan
- Pepper jack
- Provolone
- Romano
- String cheese
- Swiss cheese
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.
Here are 20 healthy foods to eat on the keto diet:
- Seafood: Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium.
- Meat and poultry: Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals.
- Eggs: Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 g of carbs and about 6 g of protein.
- Cheese: There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet.
- 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. Butter and ghee are also carb-free.
- 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.