Top Cheeses to Eat on Keto (and avoid)
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Published 2019-06-10
My Website: ThomasDeLauer.com/
Top Cheeses to Eat on Keto (and which to avoid) - Thomas DeLauer
Good
Blue Cheese
Calories: 100
Protein: 6 grams
Fat: 8 grams
Carbs: 1 gram
Sodium: 380 mg
Calcium: 33% of the RDI
Study - Medical Hypotheses
Found that metabolites produced by Penicillium roqueforti, andrastins A-D and roquefortine, have the ability to inhibit bacterial growth and reduce inflammation by increasing Peritoneal macrophages
Peritoneal macrophages are the macrophages that reside in the peritoneal cavity, a fluid-filled space located between the wall of the abdomen and the organs found in the abdomen
In the absence of peritoneal infection or inflammation, peritoneal macrophages are thought to have anti-inflammatory functions.
www.ncbi.nlm.nih.gov/pubmed/22981595
www.hindawi.com/journals/tswj/2013/140591/
Feta Cheese
Calories: 80
Protein: 6 grams
Fat: 5 grams
Carbs: 1 gram
Sodium: 370 mg
Calcium: 10% of the RDI
Feta, like all full-fat dairy, provides conjugated linoleic acid (CLA), which is associated with reduced body fat and improved body composition
Artificial man-made trans fatty acids may not be healthy for humans, CLA, however, is a naturally occurring trans fatty acid, and is exempted from the labeling requirement because it is not considered to be harmful
One specific CLA isomer, 10E,12Z-CLA, has been associated with health benefits, such as reduced adiposity - impairs lipid storage in adipose tissue by altering the lipid metabolism of white adipocytes
10E,12Z-CLA reduces triglyceride storage due to enhanced fatty acid oxidation and lipolysis
a review paper that pooled the data from 18 controlled trials found that given at a dose of 3.2 g/d, CLA produces a modest loss in body fat in humans - can cause an average fat loss of about 0.1 kilograms per week, or 0.2 pounds per week, for about 6 months
www.ncbi.nlm.nih.gov/pubmed/17490954
Goat Cheese
Calories: 75
Protein: 5 grams
Fat: 6 grams
Carbs: 0 grams
Sodium: 130 mg — 6% of the RDI
Calcium: 4% of the RDI
Goat cheese, also known as chèvre, is a tangy, soft cheese made from goat’s milk
Goat’s milk has more medium-chain fatty acids than cow’s milk, which are rapidly absorbed in your body and less likely to be stored as fat
Furthermore, goat cheese may be easier for some people to digest than cheese made from cow’s milk. This may be because goat’s milk is lower in lactose and contains different proteins.
In particular, goat cheese contains A2 casein, which may be less inflammatory and less likely to cause digestive discomfort than the
A1 casein found in cow’s milk
Mozzarella
Calories: 85
Protein: 6 grams
Fat: 6 grams
Carbs: 1 gram
Sodium: 176 mg — 7% of the Reference Daily Intake (RDI)
Calcium: 14% of the RDI
Mozzarella is a soft, white cheese with high moisture content. It originated in Italy and is usually made from Italian buffalo or cow’s milk.
Mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum
Swiss
Calories: 111
Protein: 8 grams
Fat: 9 grams
Carbs: less than 1 gram
Sodium: 53 mg
Calcium: 25% of the RDI
Swiss cheese hosts various compounds that inhibit angiotensin-converting enzyme (ACE)
ACE narrows blood vessels and raises blood pressure in your body - so compounds that stifle it may help lower blood pressure
isoleucine-proline-proline (IPP) and valine-proline-proline (VPP), which can relax your blood vessels to lower your BP
Parmesan
Calories: 110
Protein: 10 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 330 mg — 14% of the RDI
Calcium: 34% of the RDI
Ture parmesan made in Italy uses farm-fresh milk from cows that have never been fed silage (dried animal feed), which is very different from the processed parmesan you find in a plastic shaker
Since it’s aged for a long time, Parmesan is very low in lactose and can usually be tolerated by most people who have lactose intolerance
Cottage Cheese
Calories: 120
Protein: 12 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 500 mg
Calcium: 10% of the RDI
Cottage cheese is made by adding an acid to pasteurized milk which causes a separation of the milk solids from the whey
It’s benefit is that it’s high in protein, but has a higher casein content than you'd get in milk
Bad
Processed “Cheeses”
Types of processed cheeses:
The FDA has regulations on what is considered a cheese and what is not
Anything that’s processed cannot legally be sold as ‘cheese,’ and is marketed instead as a cheese product’—meaning it contains less than 51% cheese.”
FDA labeling guidelines so that you can gain insight into what you might be eating:
· Pasteurized process cheese — contains 100% cheese
· Pasteurized process cheese food — contains at least 51% cheese
· Pasteurized process cheese product — contains less than 51% cheese
All Comments (21)
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If I learned anything from going Keto it's that we must pay attention to the ingredients we consume. I can't believe how many carbs I ate before paying attention to the labels.
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Love goat cheese. Mixed with tomatoes, grilled chicken breast, little olive oil, and balsamic. Great for a light meal to end the day.
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Gruyère and Parmigiano Reggiano are both a PDO (protected designation of origin), they have to be raw grass fed cheeses, produced in a specific part of Switzerland and Italy. Amazing taste, honestly the two best cheeses out there.
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I get the impression that this guy is actually just a really nice person
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To summarise: Read the ingredients, anything > 50% processed and with additives is BAD. Good quality cheese has just milk and cultures The Good ones : Blue cheese, Feta, Goat cheese, Mozzarella (buffalo >> cow), Swiss cheese, Parmesan (esp for those lactose intolerant) The Bad ones: Muenster , American, Velveeta, Brie, Gorgonzola (if processed), Cheddar (sometimes) READ THE LABELS !!
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Man am I glad I live in the UK. It's really not hard to find cheese that's keto friendly here, and the variety is insane. I'm turning into quite the cheese connoisseur thanks to this diet.
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I like the white board. I learn better through seeing rather then hearing information.
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I always hated Cheddar and loved Mozzarella... But Ended up consuming Cheddar a lot more because I thought its a Better Bet on KETO ... But you opened my eyes and helped me get back to Mozzarella that I love Thank you Thomas
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I love a wedge salad with a homemade Greek yogurt blue cheese dressing, some fresh crispy bacon, a few thin slices of red onion, a few avacado slices, and a couple cherry tomatoes with fresh cracked black pepper. Yum!
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Okay thumbs up for the cheesy intro. Thank you for not coming up against mozzarella . I don't think I could have handled it . 🧀🧀🧀😂
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I've been watching/ listening through my workouts and i absolutely appreciate all the things you bring up. Definitely thought provoking.
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Wow! I am learning more from you, and learning more all the time. I appreciated the tips including about current day milk casein's relationship to inflammation. Thanks for your healthy support!
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We're really lucky with cheese here in UK. We have a tremendous choice of good quality cheddar from one country to another. Strangely enough, most of the cheeses on your good list are cheeses I already love
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I’m so thankful for him, he’s help me so much transitioning to keto and I’m still watching him during this journey. His advice is the best on here!
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Thankyou for all the grocery haul and educational videos. Made my keto journey smooth sailing🌱🙌🏼
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I love the blurred out sections until you address it, it seems less overwhelming. Follow you everyday have learned so much! Thank you, thank you
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You are so on it! Answering my most important questions without asking. Thank you!♥️♥️♥️
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Thomas you are KILLING it! Every time I think I might have a question, or I feel like I have a solid understanding of keto, you're dropping the KNOWLEDGE bomb. Thank you!
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Thank you SO MUCH for doing this video. It really clear up a lot of questions I had concerning cheese and diet.
