In the ever-evolving world of dietary trends, cheese stands out as a versatile and debated component across various eating plans. From the high-fat, low-carb requirements of the Keto diet to the mostly plant-based approach of the planetary health diet, cheese can either be a staple ingredient or an occasional indulgence. In this series of blog posts, we are exploring how cheese fits into various popular diets such as Keto, Paleo, Mediterranean, Vegetarian, Locatarian, Clean Eating, or the Planetary Health Diet. We will also look at how different types of cheeses may prove to be a better fit for one diet than the other. Whether you’re a cheese lover seeking to understand how your favourite foods align with your dietary choices or a health enthusiast curious about the nutritional intricacies of cheese, this series is for you!
Understanding Dietary Trends: Ketonic Diet
The ketogenic diet, often referred to as the keto diet, is a low-carb, high-fat diet that aims to force the body into a state of ketosis, where it uses fat as its primary fuel source instead of carbohydrates. The diet typically consists of high fat intake, moderate protein consumption, and low carbohydrate intake. The standard keto diet (SKD) is usually made up of 70-75% fat, 20% protein, and 5-10% carbs. The primary goal of the ketogenic diet is to decrease overall body fat and improve metabolic health. Some potential benefits of the keto diet include weight loss, improved insulin sensitivity in those with diabetes, and reduced risk of certain diseases such as type 2 diabetes, hyperlipidemia, heart disease, and cancer. However, the long-term safety and efficacy of the keto diet are still being researched, and it may not be suitable for everyone.
Some typical foods that are in the ketonic diet include:
Fish and Seafood, Low-Carb Vegetables like spinach, kale, broccoli, and cauliflower, Cheese (not all of them are suitable), Greek Yogurt, Meat and Poultry, Eggs, Nuts and Seeds, Healthy Oils or Berries
How does cheese fit into the ketonic diet
The general nutritional composition of cheese varies based on type, production, and age. However, most cheeses are high in calories, protein, fat, calcium, and sodium. Thus, depending on the variety, cheese can be a good fit for the keto diet. For example, mozzarella is lower in sodium and calories than most other cheeses, while cheddar is higher in both protein and calcium. Parmesan has the greatest protein content by weight, with an impressive 35.75g of protein for every 100g of cheese. Additionally, the nutrient content of cheese depend on factors such as the type of milk used, the manufacturing process, and the ageing period of the final product. Some of the best cheeses for the keto diet include Cheddar, Gouda, goat cheese, blue cheese, and Parmesan. These cheeses are high in fat and low in carbs, making them suitable candidates. On the other hand, cottage cheese and low-fat or processed cheeses are less ideal for the keto diet due to their higher carb content or level of processing.
A Creative way to include cheese in the keto diet
What you’ll need:
4 boneless, skinless chicken breasts
Salt and pepper, to taste
2 tablespoons olive oil
2 cups fresh spinach
1 cup ricotta cheese (or cream cheese)
1/2 cup grated Sbrinz cheese
1 cup shredded mozzarella cheese
2 cloves garlic, minced
Herbs of preference
Instructions:
Preheat the Oven: Set your oven to 190°C.
Prepare the Chicken: Slice a pocket into each chicken breast, taking care not to cut all the way through. Season both sides of the chicken with salt and pepper.
Cook the Spinach: Heat a tablespoon of olive oil in a skillet over medium heat. Add the spinach and minced garlic and onions. Cook until the spinach is wilted. Remove from heat and let it cool slightly.
Mix the Cheeses: In a bowl, combine the ricotta (or cream cheese), Sbrinz cheese, half of the mozzarella cheese, Italian seasoning, and the cooled spinach. Mix until well combined.
Stuff the Chicken: Spoon the cheese and spinach mixture into each chicken breast pocket. Secure with toothpicks if needed.
Cook the Chicken: In the same skillet, heat another tablespoon of olive oil over medium heat. Sear the chicken for 2-3 minutes on each side until golden.
Bake: Transfer the skillet (if oven-safe) or move the chicken breasts to a baking dish. Top with the remaining mozzarella cheese. Bake in the preheated oven for 20-25 minutes or until the chicken is thoroughly cooked and no longer pink in the middle.
