Cheese is an important member of the ketogenic diet and its selection is a key to improving the standard of the ketogenic diet.
What is a ketogenic diet?
"Ketogenic" is an acronym for ketone production. A ketogenic diet is a diet that advocates consuming very low carbohydrates with low to moderate protein and high fat foods. The ketogenic diet suppresses the body's intake of carbohydrates, and when the body cannot produce enough glucose for energy, it breaks down body fat and uses the ketone bodies it produces as an alternative source of energy. The ketogenic diet can bring many benefits, but according to the Singapore Union-Tribune, the ketogenic diet is not suitable for everyone.
Simply put, a ketogenic diet is almost the same as not eating carbohydrates such as rice, pasta and bread, but also includes sweets, desserts and most fructose-rich fruits, among others. At the same time, the diet needs to be high-fat protein foods such as meat, cheese, cream, nuts, etc. as the main object of intake. Cheese is the ideal ketogenic food because of its high fat, high calcium, medium protein and low carbohydrate content.
Which cheeses are best for ketogenic diets
Generally speaking, it takes 10 kg of fresh milk to make 1 kg of cheese, so cheese draws on the essence of milk and is rich in nutritional value. The taste and composition of cheese varies due to differences in the production process and fat content. The following cheeses are high in fat and minimally processed, making them ideal for those on a ketogenic diet
Havarti: Havarti is a semi-hard cheese made from cow's milk and has a fat content of about 50%. It has an ivory or yellowish core with irregular holes the size of rice grains, a smooth and soft texture, and a slightly chewy mouthfeel. The creamy rind hides a strong finish.
Cheddar: Cheddar is an original natural cheese, made from raw milk through a complex process of sterilization, fermentation, coagulation and ripening. The strains of bacteria used in the fermentation of raw cheese are live bacteria, which are beneficial probiotics. Many reprocessed cheeses are mostly made from cheddar cheese.
Chèvre: As the name implies, goat cheese is a small, semi-soft cheese made from goat's milk. Due to the small production of goat's milk and the elaborate process, the price of goat's cheese is usually 30-40% higher than the cheese made from ordinary milk.
Blue cheese: A semi-soft cheese with a loose, melting texture, traditional blue cheese has been made for more than 2,000 years, with the use of Penicillium to create a distinctive blue pattern and a strong, slightly spicy flavor. Blue cheese is high in calcium - even when compared to other types of cheese - and its strong flavor combines beautifully with a variety of foods for a unique taste experience.
Crisps: Made from pure, raw cheese, premium crisps are perfect for snacking on a ketogenic diet. They retain the nutritional value of cheese and add a fresh taste to your ketogenic menu, making your healthy diet more interesting.
Cheeses that don't fit into a ketogenic diet
Not all cheeses are on the ketogenic diet recipes. Avoid high-carb and processed varieties of cheese on the ketogenic diet, such as:
White cottage cheeses: White cottage cheese is a fresh cheese made by separating casein curds and liquid whey (the two main milk proteins). While white cottage cheese is often considered a healthy cheese choice, its nutritional profile does not match that of a ketogenic diet. A 1/2 cup (114 grams) serving of full-fat cheese provides 5 grams of fat, 14 grams of protein and 5 grams of carbohydrates. While it's not particularly high in carbohydrates, even small amounts can build up quickly.
Low-fat cheeses: Given that the keto diet focuses on high-fat, low-carb foods, it's best to avoid low-fat varieties of cheese. If your goal is to replenish your body with fat through ketogenesis, you should stick to full-fat cheeses.
Processed Cheeses: If following a ketogenic diet, avoid processed cheeses if possible. This includes American cheese, spray can cheese and other varieties that contain both cheese and non-cheese ingredients. While they usually contain a lot of fat, they often also contain unnatural ingredients such as whey powder, canola oil, added colors and preservatives. High intake of processed foods has been associated with an increased risk of cardiovascular and other diseases.