Low Carb Cheese
Eating low carb cheese is a great way to stay on a low carb diet. While cheese is low in carbohydrates, most dairy products contain carbohydrates due to its naturally occurring sugar, lactose. Cheese is made by separating and using the milk protein (casein).
Casein is composed of both proteins and fats. Therefore, low carb cheese is an ideal snack for anyone on a low carb diet. However, it is an even more ideal snack for those of you on the low carb, high fat diet or low carb, high protein diet.
Eating low carb cheese is an easy and tasty low carb snack. They come in a variety of textures, shapes, and colors. Most cheeses are low carb, but they are another salty snack that should be enjoyed in moderation.
So far, I have not met a cheese that I did not like. Therefore, it is easy to sit back and scarf down several sticks, a bag, or a chunk of cheese when you are hungry. However, you should try to keep a variety of healthy low carb diet foods and snacks in your diet.
Cheddar cheese is a relatively sharp tasting yellow cheese. It is a popular choice for ground meat toppings like Bunless Burgers, Taco Salads, Low Carb Tacos, and Beanless Chili. However, as a firm cheese, you can purchase cheddar cheese sticks or cheddar cheese cubes in convenient to-go packaging. If you would like to mix things up a bit, you can try these cheddar cheese crisps. To me, they are really nice “chip” substitutes.
1 oz. Cheddar Cheese = 9g Fat, 0.4g Carbohydrates, 7g Proteins
Swiss Cheese is a general term used for a variety of cheeses made in the North American regions. It is easily recognized by the holes in the cheese. But, it too is often an off-white cheese. One noteworthy feature is the difference between a “Baby Swiss” cheese and a “Lacy Swiss” cheese. Both are made from a cow’s milk, however Baby Swiss is made from whole milk while Lacy Swiss is made from low fat milk. So, this is a nice option for those of you on the low carb, low fat diet plan.
1 oz. Swiss Cheese = 8g Fat, 1.5g Carbohydrates, 8g Proteins
Ricotta is a unique cheese. While most cheeses are made from the casein protein, ricotta cheese is actually made from one of the byproducts of making cheese (whey)! Whey is a very popular protein powder that can be used to supplement a low carb diet. I use whey proteins to easily add more protein to my diet. Therefore, stay tuned for some ricotta cheese recipes.
1/2 c. Ricotta Cheese = 16g Fat, 3.8g Carbohydrates, 14g Proteins
Provolone cheese is a semi-hard Italian cheese. Unlike mozzarella cheese, this low carb cheese is an aged cheese. It is interesting to note that the taste of cheese depends on the type of animal producing the milk and its diet. Therefore, high quality cheese comes from well-fed animals.
1 oz. Provolone Cheese = 7.5g Fat, 0.6g Carbohydrates, 7g Proteins
Gouda is an aged cheese with a semi-sweet taste. With age, this low carb cheese gets a stronger flavor and a different texture. Nevertheless, it is a really good Dutch cheese! It is produced worldwide in slightly different varieties. But, it tastes great alongside a spinach salad with vinaigrette dressing.
1 oz. Gouda Cheese = 8g Fat, 0.6g Carbohydrates, 7g Proteins
Asiago cheese is a low carb cheese with an Italian origin. It is made from cows milk and therefore, for the most part, it is milky white in color. However, the texture can vary based on the age of the cheese. Fresh Asiago cheese is more smooth while aged Asiago is more of a crumbly cheese. I have not tried this flavor crisp yet, but you can also get the asiago cheese crisp.
1 oz. Asiago Cheese = 7g Fat, 0.9g Carbohydrates, 10g Proteins
Mascarpone is an Italian cream cheese. Therefore, if you are focusing on a low carb, high fat diet, this cheese is a winner! It is a really smooth and creamy cheese that may have a slightly sweet and buttery, yet tangy finish. This cheese has a high butterfat content, so that should give you an idea about the taste.
1/2 c. Mascarpone Cheese = 24g Fat, 2g Carbohydrates, 2g Proteins
Gorgonzola cheese is a salty aromatic Italian blue cheese. Therefore, it has a distinct flavor, aroma, and appearance. It is a moldy cheese, therefore proceed with caution if you are on a low carb diet for health reasons other than weight loss. You can buy this cheese in a firm or a soft and crumbly state.
1 oz. Gorgonzola Cheese = 9g Fat, 0.5g Carbohydrates, 6g Proteins
Brie is a French cheese with a slightly gray color. It is housed inside an edible white rind of mold. Therefore, it too is a moldy cheese that may be better avoided by those with health concerns other than weight loss.
1 oz. Brie Cheese = 8g Fat, 0.1g Carbohydrates, 6g Proteins
Feta is a Greek cheese made from sheep’s milk or a combination of sheep and goat’s milk. Feta cheese has a number of health benefits for those on a low carb diet for purposes other than weight loss. It is not an aged, moldy cheese. In fact, it contains a number of beneficial probiotics, vitamins, and minerals. As a salty and crumbly cheese, this low carb cheese tastes good with olive oils and fresh aromatic herbs. It can also be cooked or grilled in omelettes and a number of other dishes as a salt alternative.
1 oz. Feta Cheese = 6g Fat, 1.2g Carbohydrates, 4g Proteins
Mozzarella cheese is a simple cheese that can be made fresh at home. However, historically it has been an Italian cheese made using buffalo’s milk. It can be made with a skim milk to make it more low carb, low fat. However, the regular mozzarella cheese is already lower in fat than some cheeses. Therefore this is a good low carb cheese for the low carb, low fat diet plan.
1 oz. Mozzarella Cheese = 4.8g Fat, 0.9g Carbohydrates, 8g Proteins
Parmesan cheese is an hard Italian cheese with a familiar pungent aroma in the U.S. However, authentic Parmesan cheese is fruity and nutty in taste. In Italy, it is made from unpasteurized cow’s milk. This straw colored low carb cheese is popularly sprinkled on Caesar salads and other delicious Italian dishes. However, you can also enjoy this cheese like a potato chip.
1 oz. Parmesan Cheese = 8g Fat, 1.2g Carbohydrates, 11g Proteins
As you can see, finding a low carb cheese is not difficult. However, cheese can be infused with all sorts of yummy things. For example, some cheeses are infused with wine or nuts that may increase your total carb intake. It will likely still be a relatively low carb snack, but check the nutrition label to verify that it is truly a low carb cheese.
In addition, if you are lactose intolerant, you can check the grams of sugar in the cheese to determine the amount of lactose in the cheese. Since lactose is a sugar, a cheese with higher grams of sugar means that it is higher in lactose than a low carb cheese with fewer grams of sugar.