Keto diet has gained immense popularity for its ability to promote weight loss, improve mental clarity, and boost energy levels. However, with its rise in popularity, several myths and misconceptions have emerge _especially when it comes to dairy, particularly cheese. Many people believe that cheese is off-limits on keto because it’s high in fat or contains carbs. Others worry that dairy will kick them out of ketosis. But here’s the truth: You CAN eat cheese on the keto diet—and it might even help you stay in ketosis! In this article, we’ll debunk the most common keto diet myths about cheese, explain why it’s a great choice for keto, and highlight the best cheeses to enjoy while staying in ketosis.
Myth #1: Cheese is Too High in Carbs for Keto Diet
Fact: Most cheeses are naturally low in carbs, making them perfect for keto.
One of the biggest concerns people have about cheese is its carbohydrate content. However, most cheeses contain less than 1 gram of carbs per ounce, which fits perfectly into a low-carb, high-fat keto diet.
Here’s a quick breakdown of carbs in popular cheeses (per 1 oz serving):
Cheddar: 0.4g net carbs
Mozzarella: 0.6g net carbs
Brie: 0.1g net carbs
Blue Cheese: 0.7g net carbs
Parmesan: 0.9g net carbs
As long as you avoid processed cheeses with added sugars (like some flavored or pre-shredded cheeses), cheese is a keto-friendly food.
Myth #2: Dairy Kicks You Out of Ketosis
Fact: Cheese is high in fat and protein, which supports ketosis.
Some people worry that dairy products, including cheese, can spike insulin or contain hidden sugars that disrupt ketosis. However, cheese is primarily made up of fat and protein, with minimal lactose (milk sugar).
Since the keto diet relies on fat for fuel, cheese provides a great source of:
Healthy fats (saturated and monounsaturated fats)
Protein (for muscle maintenance)
Essential nutrients (calcium, vitamin K2, and probiotics)
Unless you have a dairy intolerance, cheese can actually help you stay in ketosis by keeping you full and satisfied.
Myth #3: Cheese Causes Weight Gain on Keto
Fact: Cheese can support weight loss by reducing cravings and boosting fat burning.
Because cheese is high in fat and protein, it helps:
Keep you full longer (reducing snacking and overeating)
Stabilize blood sugar (preventing insulin spikes that lead to fat storage)
Provide CLA (Conjugated Linoleic Acid)—a fatty acid linked to fat loss
Studies have shown that full-fat dairy is not associated with weight gain and may even help with weight management when combined with a low-carb diet like keto.
Myth #4: All Cheeses Are Created Equal on Keto
Fact: Some cheeses are better for keto than others.
While most cheeses are low-carb, some varieties are more keto-friendly than others. Here’s a quick guide:
Best Cheeses for Keto (Lowest in Carbs)
1. Hard & Aged Cheeses (Parmesan, Cheddar, Gouda)
2. Soft Cheeses (Brie, Camembert, Cream Cheese)
3. Blue Cheeses (Gorgonzola, Roquefort)
4. Goat Cheese & Feta
Cheeses to Limit on Keto
1. Processed Cheese Slices (may contain additives)
2. Pre-Shredded Cheese (often dusted with starch)
3. Flavored Cheeses (may have added sugars)
Myth #5: Lactose in Cheese Makes It Non-Keto
Fact: Most cheeses have very little lactose.
Lactose (milk sugar) is mostly removed during the cheese-making process. The longer a cheese ages, the less lactose it contains.
For example:
Aged cheeses (Parmesan, Cheddar): Almost no lactose
Fresh cheeses (Mozzarella, Ricotta): Slightly higher, but still low
If you’re lactose intolerant, opt for aged cheeses or fermented dairy (like kefir or yogurt) for easier digestion.
How to Enjoy Cheese on Keto Without Overdoing It
While cheese is keto-friendly, moderation is key. Here’s how to include it wisely:
Pair with low-carb veggies (cheese + cucumber, bell peppers, or celery)
Use as a topping (sprinkle Parmesan on salads or melted cheese on burgers)
Make keto-friendly snacks (cheese crisps, stuffed mushrooms, or cheese boards)
Watch portion sizes (stick to 1-2 oz per serving)
Final Verdict: Cheese is a Keto Superfood!
Despite the myths, cheese is not only allowed on keto—it’s encouraged! It’s packed with healthy fats, essential nutrients, and minimal carbs, making it a perfect fit for a keto diet.
So, don’t give up on cheese—enjoy it in moderation and reap the benefits of a delicious, satisfying, and keto-approved food!