Cheese is a beloved food for many, and it’s often incorporated into various dishes for its rich, creamy taste. For those following a ketogenic diet, cheese is a popular choice due to its low carbohydrate content. However, it’s important to note that while cheese is low in carbs, it can be inflammatory if consumed in large amounts. Therefore, moderation is key.

In this blog post, we’ll explore the best cheeses to consume on a ketogenic diet, focusing on their health benefits and potential inflammatory effects.

Top Picks for Keto-Friendly Cheeses

1. Blue Cheese: This cheese contains a type of penicillin bacteria that inhibits specific bacterial growth and reduces inflammation. It’s also very low in lactose and has little to no whey, making it a great choice for those on a ketogenic diet.
2. Feta: Usually made from sheep or goat milk, feta is lower in calories and fat compared to other cheeses. It contains A2 casein, which is less inflammatory than A1 casein found in most dairy products. Additionally, it contains an animal form of conjugated linoleic acid (CLA), which can aid in fat loss.
3. Goat Cheese: This cheese is easier to digest, contains A2 casein, and has a higher amount of medium-chain fatty acids, which can be converted to ketones for energy. It also has fewer hormones compared to cow’s milk, making it a healthier option.
4. Mozzarella: Particularly buffalo mozzarella, which is high in omega-3 due to the grass-fed diet of the buffalo. It also contains probiotic bacteria like Lactobacillus casei and Lactobacillus fermentum, which are beneficial for gut health.
5. Swiss Cheese: This cheese is fermented for a longer period of time and is lower in sodium. It also contains compounds that inhibit angiotensin-converting enzyme (ACE), which can help lower blood pressure.
6. Parmesan: Usually not pasteurized and aged for a long time, Parmesan reduces its lactose content, making it low in lactose and inflammation.

Cheeses to Avoid on a Ketogenic Diet

While the above-mentioned cheeses are beneficial for a ketogenic diet, there are certain cheeses that are often processed and may contain fillers. These include American cheese, Velveeta, Gorgonzola, Brie, and some types of Cheddar.

Processed cheeses, which contain less than 51% cheese, should also be avoided. These cheeses often contain additives and are not as beneficial for your health as natural cheeses.

While cheese can be a delicious and satisfying addition to a ketogenic diet, it’s important to choose wisely and consume in moderation due to its potential inflammatory effects. By opting for natural, low-carb cheeses and avoiding processed varieties, you can enjoy the rich flavors of cheese while staying on track with your ketogenic lifestyle.