Although many cheeses can be incorporated into a keto diet because of their fat and protein content, some cheeses may be a better option than others.
Because keto or ketogenic dieters need to monitor their carbohydrate intake, some cheeses may be higher in carbohydrates, knocking you out of ketosis.
What is ketosis
Ketosis is a natural metabolic state that occurs when the body does not have enough carbohydrates (glucose) for energy, so it adapts by using stored fats as an alternative source of energy.
When there are few or no carbohydrates to convert to glucose for consumption, the body switches fuel sources to fats and ketones.
It takes 1 to 2 days to enter ketosis; this initial period is called “adaptation to keto”
Ketosis is achieved on a ketogenic diet, which consists of high amounts of fat, moderate protein, and few carbohydrates.
Cottage cheese and keto
There are many different types of cottage cheese, but regardless of whether it is homemade or store bought, it is always made with milk.
Cottage cheese is rich in nutrients like calcium, which help promote bone health.
About 100 grams of cottage cheese with 2% fat has: 82 calories, 11 g. protein, 4.31 g. of carbohydrates and 2.3 g of fat.
Since cottage cheese is low in fat and high in protein, it has been an incorporated food in many diets.
Is cottage cheese keto?
The ketogenic diet is a low-carbohydrate, moderate-protein, high-fat diet that helps you burn fat more quickly.
On the ketogenic diet, carbohydrate consumption should be restricted to about 20-30g. per day.
This means that you need to be very careful about your carbohydrate intake throughout the day to maintain ketosis.
For example, drinking a glass of milk, which is also a dairy product, can take you out of the recommended carbohydrate intake for the day.
It is advisable to always check the nutritional labels of foods, to verify their carbohydrate, fat and protein content
Remember that not all cottage cheese are the same and there may be variations between different brands.
Another thing to consider when following the ketogenic diet is your daily carbohydrate intake.
If your daily carbohydrate limit is low, you can include a serving of cottage cheese in one of your meals.
You should only consider limiting your cottage cheese consumption if you are on a ketogenic diet.
Also, check your daily carbohydrate intake to make sure you can include it without throwing your diet out of balance.
Which cheeses you can substitute for cottage cheese with on a keto diet
If you want to substitute cottage cheese in your diet, you can use other cheeses that fit perfectly on a ketogenic diet.
An excellent option can be goat cheese, which does not contain carbohydrates and is easier to digest than cheeses made with cow’s milk.