Top Cheeses to Eat on Keto (and avoid)

Top Cheeses to Eat on Keto (and avoid)

Top Cheeses to Eat on Keto (and avoid)

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it’s time to get cheesy let’s just get downright cheesy on this alright so it’s time to break down what I think the best cheese is to consume on a ketogenic diet art I’m also going to break down the worst but I want to put the focus really on the positive here I want to focus on the cheese’s that you should be eating more of if you are going to consume dairy now I want to break this down first by saying dairy is something that you might want to have a bit in moderation on the ketogenic diet a lot of people go on a low-carb diet they just loaded up with dairy the reality is it’s fairly inflammatory if you have it a lot so why don’t I show you the least inflammatory cheese’s the cheese’s that you can get by with on a ketogenic diet that are still fun to eat and heck your favorite might be on my good list and then I’ll break down the ones that you should really be careful with so we’re gonna break them all down gonna give you a twosie what you need to know so make sure you keep it locked in to the entire video you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well hit that red subscribe button and then hit that little Bell icon so you can turn on notifications and I want to make sure you check out thrive market there down in the description below with a special link thrive market makes it so you can get your groceries without ever having to go to the grocery store a couple clicks of a button and your groceries are coming right to your doorstep and I have a specific keto bundle and a fasting bundle literally where you can get the foods that I recommend and that I condone and that I endorse delivered right to your doorstep through a one-stop shop with right market now with all that said let’s go ahead and let’s break down some cheese first thing I want to do is give a very quick brief rundown on how cheese is made that way you haven’t understanding what I’m going out with this first off milk is pasteurized kills off most of the bacteria makes a little bit safer then starter cultures are added so specific bacterias are added to start that actual fermentation or that culturing process of cheese okay that’s really step two I’m abbreviating here right step three is it goes through a little of a gelling process because these cultures are added cheese starts to sort of gel up and it hardens up a little bit and then the next part we’re gonna go ahead and cut cheese up right yep you’re literally going to cut the cheese so cutting up the smaller curds or cutting up the curds into smaller pieces rather the smaller the curd that it’s cut into the drier the cheese is it allows it to dry out more and more moisture so more surface area ultimately so smaller cuts ends up meaning dryer cheese like a cheddar or something like that right and then lastly it’s heated and pressed so it’s heated cooks out a lot of the way and then it’s pressed and a lot of the way gets out of it a good quality cheese has little to no way in it we don’t want the way in the cheese we’re separating it all right that’s enough cheese education let’s go ahead and talk about what’s gonna work and this isn’t all just about carbs okay cheese is already so low-carb we don’t need to really be worrying about it unless it’s a particular jeez it has like streams of berries in it sometimes you find those cheeses that have like fruits in them and so like just forget those we’re talking about the whole spectrum cheese here number one that is okay to eat is blue cheese yep a lot of people are happy right now and I’m not talking about blue cheese dressing okay that’s got a bunch of other just garbage and I’m talking about straight-up blue cheese and the reason that it’s so high on my list is simple the kind of bacteria that is used is a classification of penicillin so if you’ve had penicillin before as an antibiotic it’s more than likely born from blue cheese originally right the whole concept now we can go down a rabbit hole and say that antibiotics are bad and yadda yadda but the reality is in this particular case it is helping inhibit specific bacterial growth which has been shown to have an effect on inflammation in a good way plus it’s very very low lactose and very little to no way in blue cheese at all so yes it’s a specific kind of essentially antibiotic that ends up in blue cheese that has an anti-inflammatory effect it’s not about killing off the bacteria it’s the anti-inflammatory effect so I’m a big fan of blue cheese in that case if you’re going to have dairy now let’s go ahead and move on to number two feta all right why feta the reality is feta generally speaking is coming from sheep ok sheep or goat feta is the most common you can get it otherwise but sheep and goat is higher-quality okay it’s less what’s called a 1 casein and more a 2 casein but the cool thing about feta is significantly lower calorie okay it’s very low fat generally so you’re gonna have a lower metabolic impact and that’s hard to come by with cheese so let’s just be simple here when you’re eating cheese you’re usually looking at a heck of a lot of calories in a small sitting so the feta you get by right you don’t have to have this huge caloric overload so that’s a big benefit for me but of course the a2 casein right like I mentioned earlier if you’re looking at goat or you’re looking at fetta that a to casein is much higher quality okay and it’s not as pro-inflammatory right now most of the dairy that’s out there is what’s called a one casein a one case in is very inflammatory and it’s sort of a genetic mutation like a lot of the cows that we get dairy from are now a one cows for all intents and purposes basically what happened is through genetic mutation and through constant adulteration with different feeds and everything like that the cows changed and it changed the genetic structure it changed the actual DNA so their milk was different and now it’s not as healthy for us and it has opioids in it which is not good it has a opioid effect it affects our opioid receptors a2 does not so most feta is a2 so it’s a higher quality protein in there then we have higher sodium and I list that as a good thing why because on a keto diet you’re losing minerals we want the salt you just want a cheese that’s made with good quality salt so no big deal if we have higher amounts of sodium in this feta it’s all good on keto we want those minerals okay then it has an animal form of CLA conjugated linoleic acid now if you go out and you see a supplement that’s a fat burner that says it’s CLA more than likely it’s going to be CLA that is created from a plant form which is essentially a form of trans fat it’s not a fad that we really want and it doesn’t have as much of a metabolic effect so what ends up happening if we have animal forms of CLA animal forms of conjugated linoleic acid we end up with enhanced fatty acid oxidation it actually can help us bring fat in a modest amount nothing crazy nothing to be like I’m gonna go eat a ton of feta to burn fat but it is a benefit and it’s hard to get good quality animal CLA so that’s on my list so now we’ve got go right cool thing about goat cheese is of course it’s the case in that I was talking about it’s solid a – we’re not gonna find a one goat cheese but additionally it’s mechanically easier to digest the fact that it’s mechanically to digest means it’s gonna have less mean transit time in your system the less time that a cheese is in your system the better the longer that it sits in your stomach it can end up causing excess gas which we’ll talk about with some of the other cheeses now one of the coolest things about goat cheese is it has a higher amount of medium chain fatty acids so we’re talking about the fatty acids that actually get absorbed really quick and can convert to ketones better and ultimately give us more energy so that’s a big one there and of course less hormones in goats so when we’re talking about cheese and general cows usually have a bunch of hormones with them now you can get organic grass-fed stuff but when it comes down to goat cheese you’re just less likely to have hormones involved all right now let’s go ahead and head to the other side next up is gonna be good old fashioned mozzarella and a side mention of Gouda okay Gouda it varies right it depends sometimes you can find processed Gouda so just be careful there but mozzarella cal mozzarella or buffalo mozzarella I’m gonna say buffalo mozzarella is significantly better okay it Trump’s cow mozzarella and the cool thing is a Costco even has I think saw it there a couple weekends ago Costco has buffalo mozzarella now the reason that you usually want to go with buffalo is simply because buffalo are regulated by the Food and Drug Administration but also the government does not allow farmers or ranchers to feed Buffalo anything but grass so you don’t have to read the label any further than that if it’s buffalo it’s going to be grass-fed which means the cheese is going to have a higher omega-3 profile so go for buffalo mozzarella whenever possible but even if not mozzarella is decent and the reason is it comes down to the bacteria that they use to help that fermentation process specific kind of lactobacillus lactobacillus ferment them they use a couple of other lactobacilli but in this case the ferment ‘m is a really good strain of it now there was a particular study ok took a look at 1070 two people and it gave them 7 ounces of fermented dairy every day for 3 months that’s a good amount of dairy right so fermented dairy in forms of like this like mozzarella gouda things like this they found that it improved their chances of fighting off respiratory infections it actually was giving them good bacteria usually our system is breaking it down before it ever has an effect but if it’s good quality fermented dairy we can actually get an immune system response in a very positive way so that’s why this makes my list as I’m not so bad cheese okay next up is gonna be Swiss Swiss is fermented for a longer period of time you’ll know something kind of funny the reason that Swiss cheese has holes is because it ferments for a longer time and forms pockets those gas pockets put holes in the cheese that’s literally why it has holes so remember when I was talking about you want cheese to move to your system relatively quick well because you don’t want to end up with big pockets of gas like you do with Swiss cheese for example happening in your gut you don’t really want that additionally it’s lower sodium now you might be saying Thomas you’re contradicting yourself over with feta you were talking about high amounts of sodium being good high amounts of sodium are good on keto in my opinion there are people out there that do like to keep sodium lower so low sodium can be a pro and a con depending on who you are so for those of you that are trying to control a little bit more water retention or maybe just looking out for that Swiss might be better lower sodium for it it’s easier to control then we move on to parmesan it parmesan the interesting stuff so here’s the thing about parmesan it’s usually not pasteurized that’s what makes it unique so it’s the fact that it’s aged for so long that it doesn’t really need that pasteurization now additionally when it’s aged for that long it ends up getting rid of most of the lactose so it’s probably one of the lower lactose cheese’s and the reason it’s on my list is if you’re someone that doesn’t get to enjoy dairy on keto because you’re someone that’s lactose sensitive this might be a cheese that you can enjoy a little bit of very low lactose and it’s pretty darn good too so not a whole lot of cultures it’s more just about the aging process which makes it very very dry and very hard so it is obviously keto friendly obviously you’re gonna find in all kinds of things but in my opinion what makes the best is the low lactose and ultimately pretty low inflammatory because of that as well so that’s why it’s on my list there’s nothing spectacular about it other than the fact it’s aged for a long time and that has a benefit right there now I want to talk about some things to avoid not necessarily avoid but be careful of ok I’m not here to tell you what not to eat unless it’s blatant what I will tell you is if a cheese is 51% processed or more it’s not considered a cheese yeah now technically they can still put cheese on the label but be very very careful in that and usually the label will indicate it so we’re talking things like lynnster cheese okay you have to be careful with that simply because it’s a cheese that is commonly processed they commonly add fillers corn starch they add way to it to give it more flavor and volume not saying that all of that kind of cheese is bad we just have to be careful then American okay this is a given right good old American it’s not even cheese real okay it’s processed now this particular brand from Trader Joe’s isn’t too bad it’s still highly processed but not as Madison the other ones that’s just barely even cheese so just avoid that okay then we have things like Velveeta come on that’s not cheese that’s like practically cheese with just avoid that it’s not cheese gorgonzola yeah surprisingly right gorgonzola is on my list simply because once again gorgonzola is commonly processed there is good quality gorgonzola you just have to look for it so be very careful look in the label see if there’s added way see if there’s anything that looks weird a good quality cheese should just be cultures and milk and very limiting ingredients if there’s weird stuff in there like they’re commonly is with gorgonzola don’t eat it honestly it’s not good for you cheese is hard enough on the system same situation with brie I love Brie I used to eat that stuff like crazy but a lot of times when you end up with these pale cheeses that are creamy like that they’re adding a different things into them they’re adding these different components and ways and everything like that to give it more viscosity when it would normally be runny so as much as I love Brie just be really really careful with it lastly cheddar is a big culprit now the only reason Cheddar’s here is because cheddar is just manipulated a lot it’s probably the most common cheese that’s out there so people really try to cheat it a lot so when it comes to cheddar you have to be careful like there’s one that I picked up at Trader Joe’s this one is like a New Zealand grass-fed sharp cheddar so the reason that I would go for grass-fed with cheddar is simply because it’s gonna prove at least the concept that it probably is not adulterated so I’m not saying you can’t eat cheddar my point is that just be very very careful I’d say 50% of the Cheddar’s that are out there are processed and are fake so just be really careful and that’s it that sums it up we got the blue cheese the feta the goat cheese the mozzarella / Gouda and then we’ve got Swiss parmesan and then the ones you need to be careful of I hope that this gave you the goods for what you need to know when you’re doing keto again use this in moderation you shouldn’t be eating tons and tons and tons of cheese anyway it’s just gonna mess you up it’s inflammatory to begin with but at least now you know the breakdown of what you have in my particular order from best to worst alright make sure you keep it locked in here on my channel and I’ll see you in the next video

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Top Cheeses to Eat on Keto (and avoid)

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Top Cheeses to Eat on Keto (and which to avoid) – Thomas DeLauer


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.

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

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

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


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


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


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

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