Unlock the Truth: Is Cheese the Perfect Carnivore Diet Food? Discover Now!

The carnivore diet, primarily focused on meat and animal products, raises questions about the role of dairy, especially cheese. While technically allowed due to its animal origin, cheese's place in the carnivore diet is debated. This article explores the pros and cons of including cheese, helping you decide if it aligns with your health and dietary goals.

Understanding the Carnivore Diet

The carnivore diet is a restrictive elimination diet that aims to reduce inflammation, boost energy levels, and improve overall health. It’s the last level of the Primal Diet and consists of different variations. The main principle of the Carnivore Diet is balancing macronutrients (fat, protein, and carbohydrates) based on your metabolic flexibility. The goal is to reduce inflammation, regulate hormones, and manage weight by minimizing carbohydrates.

On a carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. To do so, you should use a Carnivore Diet Macro Calculator and eliminate all plant foods and consume only animal-based products. This diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes.

What You Can Eat

You can only eat animal products on a carnivore diet. The list of approved foods is short because it only includes animal products.

Allowed foods:

Red meat (steak, burgers, chuck roast)
Chicken, lamb, and pork
Fish (salmon, trout)
Seafood (oysters, clams)
Organ meats (liver, oxtail)
Eggs
Butter, fat tallow, or ghee (for cooking)
Seasonings (salt, pepper, chili paste, cumin, paprika, and garlic)

Foods to eat in limited amounts:

Cheese
Heavy cream
Milk
Yogurt
Bacon
Sausage
Cured meats

Foods to Avoid

Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.

The Great Cheese Debate

With the carnivore diet primarily focused on meat and animal products, the role of dairy - cheese, in particular - can seem a bit nebulous. Let’s make one thing clear - what can you eat on the carnivore diet? As such, cheese, being a product of animal milk, would theoretically be allowed. It’s a rich source of essential nutrients like calcium, protein, and fat. However, while cheese might technically fall within the confines of the carnivore diet, it's not without its controversies. Dairy, including cheese, is a topic of heated debate within the carnivore community.

Arguments Against Cheese

Lactose Intolerance: Lactose, a type of sugar present in dairy, is a significant concern. Many adults have some degree of lactose intolerance, which can lead to digestive issues such as bloating, gas, and diarrhea.
Casein Sensitivity: Another concern is the presence of casein, a type of protein that some individuals might be sensitive to.
Carbohydrate Content: In thinking about the carnivore diet macros, the goal is to eat a high-protein diet with low carbs. Some cheeses have carbs - making it tough to justify their place in your meal plan.
Strict Carnivore Variations: Standard or Strict Carnivore excludes all dairy because it contains lactose (a sugar) and casein (a protein that can cause inflammation).

Arguments For Cheese

Animal-Based: Cheese is an animal-based product, aligning with the core principle of the carnivore diet.
Nutrient-Rich: It’s a rich source of essential nutrients like calcium, protein, and fat.
Relaxed Carnivore Variations: Relaxed Carnivore is for those who are not fully Carnivore or are beginners to a zero-carb lifestyle. It allows certain dairy products, especially low-lactose foods like butter, ghee, and aged cheeses. This approach is to help beginners get used to reducing carbohydrates to less than 5% gradually.
Enjoyable Addition: If your main goal is lifestyle sustainability, cheese can be an enjoyable addition.

Determining if Cheese Fits Your Carnivore Diet

After weighing both sides of the debate, you may be left with even more questions than before. Our perspective is this: cheese can have a place in your carnivore diet, provided it doesn't impede your health or dietary goals. Remember, the carnivore diet's ultimate aim is to promote health, vitality, and wellbeing. If cheese can contribute to that goal without causing issues, there's no compelling reason to eliminate it.

So, where cheese falls depends on why you are following the Carnivore Diet:

If you are trying the Carnivore Diet to heal autoimmune conditions, cheese can hinder progress.
If your focus is fat loss, cheese can slow results due to its calorie density and interfere with insulin response.

Choosing the Right Cheese: Lactose Content Matters

If you decide to include cheese on Carnivore Diet, you’d better know that not all cheeses are equal, and their lactose content makes all the difference. As cheese ages, its lactose content decreases. Lactose is a kind of sugar that naturally exists in dairy products like cheese. Aged cheeses are nearly lactose-free, while fresh or soft cheeses contain more lactose, which comes from milk.

Soft vs. Hard Cheese

According to the table above, aged, hard cheeses, such as Parmesan, cheddar, and Gruyere, are lower in carbohydrates and most compatible with the Carnivore Diet. Soft and fresh cheeses like mozzarella are higher in lactose and can disrupt progress for sensitive people and trigger bloating, stalls, or cravings.

Read also: Adding Turmeric to Coffee

Hard Cheeses (Lower Lactose): Parmesan, cheddar, Gruyere.
Soft Cheeses (Higher Lactose): Mozzarella, Brie, Burrata, cream cheese, ricotta.

Processed Cheese

Processed cheeses can contain hidden starches or vegetable oils, which makes them unsuitable for the Carnivore Diet. It is wise to always check the label of the cheese you are buying. Even small amounts of starch or fillers can sneak into processed cheese slices or spreads.

A Closer Look at Cheese Varieties

Navigating the vast world of cheese to find suitable options for the carnivore diet can be a bit daunting. The first consideration in choosing any food is, naturally, the taste. Maybe you favor the sharp, robust flavors of aged cheddar or gorgonzola. Or, perhaps your preferences gravitate toward milder varieties like mozzarella or cream cheese. Experiment with different types to find what you love most and make the carnivore diet a culinary journey.

When on a carnivore diet, you're looking for foods with high protein and fat content, and minimal to zero carbohydrates. Thankfully, you don’t have to worry about carnivore diet carbs - as most cheeses are low in carbs. And, note that protein and fat content in cheese can vary. Another important aspect to consider is how 'natural' the cheese is. Raw, unpasteurized cheeses often have a richer flavor and contain beneficial bacteria that can support gut health. However, one thing you should not compromise on is the presence of additives.

Here's a breakdown of some common cheese types and their suitability for the carnivore diet:

Parmesan: Also known as Parmigiano-Reggiano, is a hard, granular cheese originating from Italy. Besides, Parmesan is rich in calcium and phosphorus, contributing to bone health.
Blue Cheese: Well-known for its bold, tangy flavor and characteristic veins of blue mold. Its robust flavor can significantly elevate the taste of your meals. Roquefort is another blue cheese, but made from sheep's milk.
Cottage Cheese: Is a soft and fresh cheese that: Is high in protein (~25g per cup), mainly casein, which digests slowly. Contains calcium, phosphorus, B vitamins, and selenium. Has low-fat versions, which are widely available. Can be eaten alone, mixed with eggs, or used as a base for Carnivore snacks. On the negative side, cottage cheese Has more lactose content (3-4g per 100g serving) than aged cheese. Stimulates insulin response, which can hinder fat loss. Often contains gums, stabilizers, or additives, which are not Carnivore-friendly.
Goat Cheese (Chevre): Is made from goat's milk and is known for its tangy flavor and creamy texture. It's generally easier to digest compared to cheese made from cow's milk, which is beneficial for those with lactose intolerance.
Cream Cheese: Is a soft, usually mild-tasting fresh cheese. Its high-fat, low-carb nature makes it a great fit for the carnivore diet.

Cottage Cheese: A Special Consideration

Let’s focus on cottage cheese because it causes the most confusion. All in all, if you are doing Carnivore for strict weight loss, autoimmune healing, or gut reset, skip cottage cheese. But if you tolerate dairy and want a convenient protein snack, you can include small amounts and track your body’s response.

Pros of Cottage Cheese

High in protein (~25g per cup)
Contains calcium, phosphorus, B vitamins, and selenium
Low-fat versions are available
Can be eaten alone or mixed with eggs

Cons of Cottage Cheese

Higher lactose content than aged cheese
Stimulates insulin response
May contain gums, stabilizers, or additives

If you are on a strict carnivore diet, you may need to avoid cottage cheese that contains lactose and opt for a full-fat variety. You can look at the nutritional information and purchase a variety low in carbs.

Nutritional Benefits and Risks of Cheese

Another factor that helps us decide whether to include cheese on Carnivore Diet or not is weighing its health benefits and risks.

Health Benefits of Cheese

Cheese can bring several nutritional benefits, especially if you eat it in moderation and choose wisely.

Complete Protein: Cheese provides all essential amino acids that help muscle repair, recovery, and hormone health.
Micronutrients: Cheese is rich in calcium, phosphorus, zinc, and vitamin B12, which help bones, hair, skin, brain function, etc.
Gut Benefits: Certain aged cheeses contain probiotics that support a healthy gut microbiome.
Satiety: Cheese makes meals more enjoyable and satisfying, which can make it easier to stick to the Carnivore Diet.

Potential Risks of Too Much Cheese

Like all good things, cheese can cause problems if eaten too much.

Insulin Stimulation: Even low-carb dairy can spike insulin due to proteins like casein.
Weight Stalls: It is easy to overeat cheese since it is yummy and high in calories.
Digestive Issues: Lactose intolerance can cause bloating, gas, discomfort, and mucus production.
Additives: Processed cheese often contains fillers, starches, or vegetable oils, which are not Carnivore-friendly. Cheese can also contain casomorphins, opioid-like compounds that can make it hard to stop eating.
Medical Risks: A case study documented a man on an extreme cheese-heavy Carnivore Diet who developed cholesterol deposits on his skin (xanthelasma) and dangerously high LDL cholesterol levels.

Moderation is Key: How Much Cheese is Too Much?

There is no rule about how much cheese is enough on a Carnivore Diet, and you need to consult Carnivore Doctors or a Carnivore Coach to determine the suitable amount. But generally, you can use the following guideline:

Strict Carnivore (healing/autoimmune goals): Avoid cheese altogether.
Weight Loss: 1-2 ounces (30-60g) of hard cheese occasionally, not daily.
Maintenance/Relaxed Carnivore: Up to 2-4 ounces (60-120g) of aged cheese per day.

Cheese can be beneficial, but portion control is crucial. So, think of cheese as a condiment or snack, not a main food.

Tips for Incorporating Cheese into Your Carnivore Diet

Cheese, with its vast variety, can be a great way to add flavor and nutrition to your carnivore diet. Here are some tips for including cheese in your Carnivore Diet meal plan:

Accentuate Your Meals: Use cheese to accentuate the flavor of your meat dishes. Sprinkle shredded cheese on your steak or melt it over your burger.
Use as a Snack: Cheese can make a great snack between meals.
Choose High-Quality Cheese: Whenever possible, opt for organic and grass-fed cheese.
Experiment With Variety: Don't limit yourself to one kind of cheese.
Cheesy Steak Roll-Ups: Thinly slice your favorite cut of steak and fill it with blue cheese.
Cream Cheese Stuffed Chicken: Cut a pocket into a chicken breast, stuff it with cream cheese and herbs, then bake or grill it.

Carnivore-Friendly Cheese Snacks and Recipes:

Cheese Crisps: Bake slices of Parmesan or cheddar until golden and crispy.
Egg and Cheese Bites: Whisk eggs, add shredded cheese, and bake in muffin tins.
Carnivore Pizza Bites: Make a beef patty base and top it with a slice of aged Parmesan or cheddar.
Cheese-Wrapped Bacon: Roll melted cheese around crispy bacon strips.
Beef and Cheese Roll-ups: Wrap deli roast beef around hard cheese sticks.

Carnivore Diet Recipes with Cheese

These Carnivore diet recipes contain cheese or are based on cheese. Use them and enjoy!

Carnivore Burger Sandwich with Cheese and Bacon
Carnivore Bacon, Sliced Turkey and Ham Breakfast Sandwich
Carnivore Waffles with Crushed Pork Rinds and Parmesan Cheese
Carnivore Waffle with Ground Pork Rinds and Mozzarella Cheese
Carnivore Waffles with Egg and Cheese
Carnivore Meatballs with Mozzarella and Parmesan
Carnivore Diet Three Cheese Omelette
Carnivore Noodles with Pork and Parmesan
Carnivore Chaffles - The Viral Zero Carb Recipe

Conclusion

Cheese on Carnivore Diet can help some individuals boost their results, but block others from achieving their goals. Individual conditions and needs vary, so you should choose the way that best fits your status. Cheese, in its numerous forms and flavors, has the potential to become a dynamic supporting actor in your carnivore lifestyle. The key lies in understanding your body's unique needs and responses. The carnivore diet is all about tuning into your body's signals and finding what truly nourishes you.

Cheese is rich in fat and protein, two micronutrients necessary in the Carnivore diet. Hard cheese can be a good option for the Carnivore diet, and processed cheese can be considered the worst. Cheese is a nutritious and animal-based food we can use in various forms in the Carnivore diet. The most important tip to remember about cheese is to consume it in moderation.

FAQs

Let’s answer the most frequently asked questions about cheese on Carnivore Diet.

Will Cheese Kick Me Out of the Carnivore Diet?

Not technically, but if you are sensitive to lactose, it can hinder your progress.

tags: #cheese #on #carnivore #diet