Is Cottage Cheese Keto?
Is Cottage Cheese Keto?
Is Cottage Cheese Keto? Table of Contents
Is Cottage Cheese Keto Diet Approved?
Cottage cheese is a dairy product that is low in carbohydrates, making it a reasonable choice for those on a keto diet plan. It is also high in casein protein – this means it digests slower due to a complex interaction with stomach acids. This results in a slower release of essential proteins and amino acids into the body. For this reason, it is advisable to eat cottage cheese at night time so that it boost muscle growth and aid recovery after exercise by slowly releasing protein your body can absorb to build muscle during recovery. But depending on your personal macronutrient needs, cottage cheese may not be the best option for your keto diet.
Is Cottage Cheese Keto? What’s in it?
Cottage cheese is essentially just curdled milk, made from milk. It has a mild flavor and creamy texture with solids (curds) and liquidy (whey) parts of cottage cheese. During the cheese making process, an acid like lemon juice is added to pasteurized skim milk to make its solids separate from its liquids. The solids are then cooked and developed into what we know as cottage cheese. Although cottage cheese is in part made thanks to milkfat, it is relatively low in fat. It actually has a much higher protein content because the proteins in milk are what clump together during curdling process and make up a large part of cottage cheese.
Natural cottage cheese is curds and whey that are pretty bland on their own. So, companies often add sweets or salts to improve flavor and texture of cottage cheese. So, pick your keto cottage cheese wisely.
Are all Types of Cottage Cheese Keto?
There are different types of cottage cheese sold in stores – 1%, 2%, 4% (or “creamed”), nonfat, low fat, cultured, small curd, large curd, no salt added, those with added fruit and even lactose free. The type of cottage cheese you buy will change the nutritional content. 2% cottage cheese and similar ones refer to the % of milkfat content. 4% is typical and is can be called to as the “creamed” variety.
The size of the curds also determines how much fat there is in the cottage cheese. Large curds mean more milkfat, and a thicker, sweeter taste. Small curds mean more whey, which means the cottage cheese will be more watery and sour. Smaller curd cottage cheese will also have slightly more carbohydrates. Would you rather have a higher carb cottage cheese that has better flavor, one with less salt but higher fat, or one with a creamier texture but more sugar? This is up to you.
Either way, cottage cheese for the keto diet – or any diets is high in calcium, which can promote better bone health, including the health of your teeth. Eating moderate amounts of calcium also reduces your chances for developing osteoporosis.
The best Types of Cottage Cheese for Keto
All in all, your best bet for keto will be a cottage cheese that is full fat, to keep you fuller longer, which also gives you the fat you need for energy while doing keto. In fact, lower fat options tend to have more net carbs per serving!
Serving Size |
Net Carbs |
Total Fat |
Sugar |
|---|---|---|---|
3.6g |
4.5g |
2.8g |
|
4.9g |
2.6g |
4.6g |
|
½ cup nonfat (72.5g) |
4.9g |
0.2g |
1.3g |
Low fat and fat-free options are still, of course, a valid option even if they do have lower fat content because the carb content of these types of cottage cheeses are still relatively low. Sometimes you just have to indulge!
Other Cottage Cheese Keto Diet Benefits
As we’ve mentioned, cottage cheese is high in protein (about 12g per half cup). Research has shown that eating cottage cheese is ideal for losing weight due to its high protein content and lower calorie count. The protein in cottage cheese keeps you satiated for longer since it breaks down more slowly. This makes cottage cheese a great option when you need more energy and are trying to keep full throughout the day. A half cup of non-flavored, full fat cottage cheese is also a great source of calcium (about 8% of the daily total value) and vitamin B12. Researchers found that cottage cheese helped the most with reducing blood sugar in a high protein study. Combined with the benefits of other minerals like selenium and vitamin B12 also found in cottage cheese, it can also help with insulin resistance and heart health.
Some studies have also found that eating dairy products like cottage cheese may help in preventing some cancers, like prostate and kidney cancers.
Keto Meals
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Chris Park is a board-certified sports nutritionist, registered dietitian and former college rugby player. Chris loves strength training and pushing his body to the limit, which comes in handy when working with professional athletes and designing their nutritional needs. Chris also enjoys helping others by writing about nutrition.