Low Carb Diet Cheese – When I started my low carb life, I remember that what fascinated me was not so much the possibility of eating bacon, butter and meat at will …
But the idea of eating cheese without losing your calories!
That delicious, salty and melancholy thing that I fled from, staying more in the classic tasteless cheeses from low-calorie diets…
Now I was totally welcome to lose the weight I wanted!
I get a lot of questions about cheese and dairy that go well with low carb food. The idea of this article is to consolidate the answers to the most common questions on the topic.
Low Carb Diet Cheese: Which types are the BEST?
The great news is that most cheeses are low carb.
The general rule is that the longer the maturation time, the less lactose (milk sugar) and therefore less carbohydrates.
This is because during the fermentation process the bacteria feed on lactose and transform it into lactic acid. Some more aged cheeses have virtually zero carbohydrates.
To help choose the color, take into account: the yellow and hard, the more mature it will be, so the better for the low carb diet.
The less carbohydrate cheeses most commonly found in Brazil are:
- Half cure
- Standard mines
- Farm cheeses
- Lactose-free cheeses
Low Carb Diet Cheese: Which are LESS low carb?
As I said, all cheeses are low carb, some more and others less. Let’s talk about those that are less low carb:
- “Passing” cheeses such as cream cheese or those little pats supermarket spiced cheese
- Processed cheeses, which are the polenguinhos in squares or those slices of soft cheese that come separated in plastics
- Ricotta or ricotta cream
- Cheese mines cool
- Mozzarella buffalo
- Cheese cottage
The curious thing is that these are the most popular cheeses for those who want to cut calories, but in low carb this is not the case.
The freshest (less ripened) cheeses contain more lactose.
You can eat because still are low carb options and super versatile in recipes (especially the ricotta cheese that makes delicious pastries), but while you have more weight to lose, prefer the more cured cheeses and set a limit that gives you results (you need to experiment).
Processed cheeses are still low carb options, but not so much, since the list of ingredients is already much longer, with ingredients that we should avoid in a low carb diet like powdered milk.
But we are all human beings and you can’t be perfect all the time, so storing some pollen in the office drawer will prevent you from accepting that stuffed cookie from the colleague next to you, whatever!
Done is better than perfect.
And the curd and cream cheese, can you?
O cream cheese it is another that is a little more processed and has more carbohydrates, but it is an incredibly tasty and practical ingredient, so I always have a pot in the fridge to add some recipe to.
The same goes for cream cheese, which works a lot to make cheesecakes.
See this delicious recipe of Lemon Cheesecake
Blueberries that explode in your mouth in this wonderful recipe of blueberry cheesecake
Always choose traditional versions from curd and cream cheese, no light products, since in this case the natural fat in dairy products is exchanged, which is super healthy and satiating with thickeners like starch, which are carbohydrates!
See this wonderful recipe of low carb coxinha that takes cream cheese in the dough
Low Carb Diet Cheese: What is the recommended amount? Is there a consumption limit?
It is not necessary to go so much in detail to research the amount of carbs of all the millions of types of cheese, since most yellow cheeses have between 0.5 and 0.8 grams of carbohydrate per 30 grams (one slice ).
Despite being very low in carbohydrates, cheese arouses compulsion in many people, especially when it is often used as a snack or snack, in this case it is easy to reach excess calories which can harm the result.
So it is interesting to set a limit on consumption, especially for those who have a lot of weight to lose.
The consumption limit stipulated by Dr Atkins for those who have the most weight to lose is 115 grams per day, which is more or less equivalent to 4 slices of mozzarella cheese sold sliced on the market by the most popular brands.
For me, this is more than enough to give that touch of “sustenance” to the food.
Tip to not overdo it naturally, without having to control quantities: avoid using cheese as a snack or choose a special small pot for that. Leave to eat on plates or sandwiches.
See here the best low carb bread recipe to eat with cheese
My weight loss has stalled. Could it be the cheese?
I am a classic example: if you have chopped cheese I will eat until it disappears, I feel a little compulsive and I always end up eating too much.
I don’t usually gain weight by eating too much cheese, but some people are not so lucky, and the excess cheese ends up crashing.
If you’re doing everything right and you’ve still stopped losing weight, look at your cheese and dairy consumption and try lowering the doses to see what happens.
Recipes that take a lot of dairy products like a cheese stroganoff (amo) can add up too many calories and end up leading to stagnation in weight loss.
Can the cream / sour cream be consumed on low carb?
The cream or fresh cream is sold at the refrigerated counter in the supermarket or in bulk at the open market or cheese shops.
Brands vary between states, and in some states in Brazil there is no fresh cream on sale.
The cream is common in only a few states in Brazil, mainly in the south. If you can’t find it in your condition, use the cream, especially the can, since the can has less fat and more carbohydrates.
The general rule is: the more fat, the less carbohydrates you will have.
Percentage of fat in milk creams available in Brazil:
- Cream or fresh cream 48-50% fat (if you have access, prefer this one)
- Gourmet 30% fat sour cream
- Can cream without serum 23% fat
- 17% fat canned cream
Is milk low carb?
A 200 ml glass of any type of milk (skimmed, semi-skimmed or whole) has a little more than 9 grams of carbs, a very high investment for those who want to lose a lot of weight.
If you love coffee with milk, try coffee with cream / sour cream. In that article explain how to do it.
You can also make vegetable milks at home, which are wonderful and substitute very well, see how here in this article.
Is powdered milk low carb?
Powdered milk of the nest milk style too it’s not low carb, as well as liquid milk. Powdered milk is the same as normal milk, only dehydrated.
O powdered coconut milk it’s not exactly low carb. I never bought it because coffee with super fresh cream suits me, but I researched some brands and found only versions that contain maltodextrin, a sweetener that technically is not sugar but in practice acts as if it were, raising blood glucose.
If you find any brand of powdered coconut milk that takes another type of sweetener like erythritol or xylitol, it may be a good option.
If lactose is responsible for milk carbs, can I take milk and yogurt without lactose at will?
The logic makes sense, but it doesn’t work.
If you compare the amount of carbohydrates in a cup of milk in whole, skim and zero lactose versions, you will see that they all have more or less the same amount of carbs (between 9 and 10 grams of carbohydrate for a 200ml cup).
What happens is that in the production process of lactose-free items, lactase is added, an enzyme – one that lactose intolerants do not produce.
Lactase then turns lactose into glucose and galactose, two forms of sugar. That’s why lactose-free milk tastes sweeter than traditional milk. The same goes for yogurt.
Can you eat kefir in the low carb diet?
Yes the kefir it can be part of a low carb diet, in the same scheme as yogurt and other whiter cheeses … Remembering that it has more carbs and depending on the amount it can disturb some people (like everything, it is testing how it goes for you).
In that article I talk more about kefir and show you how to grow it.
Can you eat yogurt on a low carb diet?
Let me take the opportunity to comment that there is no can / cannot in a low carb diet.
Imagine that you have 30 reais to spend every day on food, you use it as you like, if you can or cannot, you decide by consulting the amount of food carbs.
You can spend your entire carb quota eating 2 slices of bread, but this is a choice that will leave you with little quota left over for nutritious things and colorful vegetables you need.
Use your quota with foods that have the best nutrient x carbohydrate ratio. If you have less weight to lose or are already in maintenance you will be able to eat more carbs, but still always looking for foods with more nutrients.
That said, I think it’s much more business to eat a juicy white guava or tangerine every day than a yogurt, but if you like it and in your share of carbs, in addition to many vegetables, there are still 9 grams of carbohydrates in a jar of yogurt, all right!
If you like yogurt and want to keep it on your diet, consider making natural or Greek yogurt yourself, to cut yet another industrialized item out of your life. It is a good option for children, shaken with fruit and sweetened with honey.
Low Carb Diet Cheese: Tips for Reading Dairy Labels
Keep an eye on the list of ingredients, as many cheeses, especially the cheapest in the supermarket, use annatto in the composition to increase the effect of the yellow color.
Annatto is a natural dye and it’s okay to consume cheeses that contain annatto, just don’t get carried away by the color.
To cream cheese, an important tip is to be very attentive to the list of ingredients, since some brands use starch, sugar and maltodextrin (why, Sir?) while others have a much shorter list of ingredients and without witchcraft.
The worst is that in the nutritional table of this brand that I researched and that has all these witchcraft it still says that it is zero carbohydrate!
When to buy fresh milk cream also analyze the list of ingredients, you will see that some brands contain powdered milk and others do not. Most, however, contain only fresh cream and some thickener, such as guar gum or gelatin.
This goes for everything that has a barcode: don’t just read the amount of carbs, read the list of ingredients too! The fewer ingredients, the better.
Low Carb Diet Cheese Recipes
Often just a little cheese, curd or sour cream gives a super bossa for a dish. I selected some of my favorite low carb cheese recipes (well cheeses!):
That wonderful low carb pizza takes cheese in the dough and filling
Low carb cheese bread ideal for breakfast or snack
Shrimp in the pumpkin, one of the best possible applications for catupiry
Escondidinho low carb, too practical, a classic that cannot be missing
Eggplant Gratin, that little dinner that is ready in 30 minutes!
Low Carb Diet Cheese: Summary
Fortunately, all cheeses are low carb, some more and others less.
For those who are in the phase of greater weight loss, it is worthwhile to establish a limit of quantity because a lot of cheese can add a lot of calories.
In order not to exceed the limit it is better to leave the cheeses and dairy products to give a special touch to the recipes.
Regarding the brands, look at the ones that are available where you live (dairy brands tend to be more regional) and choose the ones that have the fewest ingredients on the list.
Do you include cheeses and dairy products in your diet? What are your favorites?