Can You Eat Blue Cheese On Keto Diet

The ketogenic, or keto, diet is a low-carb, high-fat diet that has taken the health and fitness world by storm. Eating a keto diet involves drastically reducing your intake of carbohydrates, such as the bread or pasta, and instead, increasing your intake of dietary fat, like cheese. From butter-laden soups to cheesy salads, it seems cheese is a keto dieter’s best friend. But what about blue cheese – is it the perfect addition or a diet disaster?

Generally, blue cheese is safe to consume on a keto diet as it contains lower levels of carbohydrates than other cheese varieties, and can still be eaten in moderation. In one serving of blue cheese, there are typically 1.6g of carbohydrates, making it an excellent choice for those looking to reap the benefits of the keto diet.

However, not all blue cheeses are created equal. For example, Roquefort cheese contains 2.2g of carbohydrates per serving and is likely to take you out of ketosis, especially if consumed in high amounts. It is still an excellent choice for those looking to add some flavor to a keto-approved meal but should be eaten in moderation.

Physician and certified dietician, Dr. Chudnoff is a strong advocate of the keto diet and emphasizes that success is based on self-discipline, planning and awareness of nutritional content. ‘Many people may be looking for a one size fits all answer to their diet question but such a concept doesn’t exist,’ he explains. ‘Ultimately, it is important to know how your body responds to different foods and the nutritional detail of the items being eaten in order to maintain a keto state.’

Experts also suggest that blue cheese goes great with many keto-friendly items such as eggs, avocados and nuts. All of these foods contain healthy fats and when combined with the protein derived from blue cheese, can lead to a well balanced meal. Eating this combination should keep you in ketosis and still taste great too.

The verdict: While blue cheese is an acceptable choice for those eating a keto diet, it is important to research its nutritional content and understand the limitations of your own body. For those looking for a high-flavor addition to their meals, blue cheese can be a great way to keep your taste bud’s happy whilst still sticking to your keto diet.

Using blue cheese in recipes

A great blue cheese dish is the classic ‘Wedge Salad’. This popular salad includes a mixture of ingredients such as tomatoes, bacon bits, and crumbled blue cheese. The bacon adds a wonderful smoky flavor to the dish, while the blue cheese provides an extra creamy texture which is a great addition to the crisp lettuce. This salad highlights the way in which blue cheese can be used to add flavor to meals, without compromising the keto diet.

Blue cheeses can also become a key component of condiments and dressings. One of the most popular salad dressings entails combining blue cheese and balsamic vinegar. This dressing emphasizes the characteristic pungent flavor of blue cheese, and provides an amazing flavor to any salad, especially when paired with vegetables such as red onions and tomatoes. This is a great choice for someone wanting to add a punch of flavor to their salads without the worry of going out of ketosis.

Including blue cheese in your keto meals can also give you the chance to make tasty main course dishes. One example is the ‘Keto Cheesy Garlic Quiche’. Essentially, this pancake-like dish consists of a mixture of eggs, blue cheese and garlic, all of which combine to make the perfect combination of savory and sweet. This dish can be served as a meal or a snack, and will surely give you a great flavor boost.

Nutritional Information

When considering your macros on a keto diet, blue cheese can still be an excellent addition to meals. In one serving (14g) for blue cheese, there are approximately 0.6g of carbohydrates, 0.6g of sugar, 0.4g of dietary fiber, 5.5g of fat and 5.7g of protein. This is in contrast to Roquefort cheese, which contains 4.4g of fat, 0.9g of sugar, 2.2g of carbohydrates and 3.6g of protein.

These differences mean that blue cheese is the clear choice when it comes to staying in ketosis, and ensuring you don’t take in too many added sugars. Ultimately, it is important to understand the nutrition facts of every product you consume.

Safety Precautions

Despite containing relatively few carbs, blue cheese can potentially lead to some negative health side-effects, especially when consumed in large quantities. Blue cheese is known to contain compounds called histamines, which can trigger allergic reactions in some people, such as runny noses, headaches and congestion. This is why it is important to consult with a doctor when considering adjusting to a new diet.

Blue cheese can also result in an upset stomach if consumed in high amounts. Nausea, body aches, and a feeling of weakness are often signs of digestive problems caused from consuming too much of the cheese. Regardless, the key to keeping a healthy diet is in balance, meaning blue cheese can still be eaten in moderation.

How to make a blue cheese platter

Blue cheese platters are an excellent way of highlighting the interesting flavors that come from the cheese. A classic blue cheese platter consists of pieces of creamy blue cheese, fresh fruits (such as apples or strawberries), and even some nuts. The platter also includes an assortment of dark breads such as rye and wheat. The bread helps to soften the strong flavor of the blue cheese while the fruits help to rein in some of the heavy notes of the cheese.

The nuts and the bread also provide a great opportunity to create interesting flavor combinations. You can experiment with various ingredients to make the perfect shape. For example, egg slices are an excellent addition which adds a wonderful texture alongside a smooth creamy flavor. This is the perfect way to make a well balanced meal that still fits with the keto lifestyle.

Blue cheese and health

Blue cheese is an excellent way to reap the benefits of the keto diet. It packs a good amount of nutrients, such as calcium and iron, which help to strengthen our bones and even reduce the risk of anemia. It also contains an array of superb vitamins, such as Vitamin A, Vitamin B-12, Vitamin K, and Folic Acid, which help to maintain a healthy immune system.

Blue cheese is also a good source of probiotics, which help to keep the gut bacteria healthy. These ‘good bacteria’ are known to help protect against illnesses, improve digestion and absorption of nutrients, as well as stimulate the immune system. It is the perfect addition to dishes for those wanting to make sure they keep healthy whilst eating the keto diet.

Advantages of blue cheese on keto diet

The keto diet is becoming increasingly popular because of its health benefits. In addition to its numerous health benefits, blue cheese also helps dieters get into ketosis quicker. Moreover, blue cheese is relatively low in carbohydrates compared to other cheeses, meaning it can more easily fit into most keto diets.

Its surprising taste and textures also make it an ideal choice for people looking to switch up their routine. Not only does it provide a unique flavor, but it can also act as a nutritious addition to meals. By adding extra minerals and vitamins, blue cheese can help to maintain a balanced diet and help dieters to stay in ketosis.

Other advantages of blue cheese include the fact that it keeps well and can be stored for long periods of time. This makes it a great addition for those wanting to meal prep ahead of time. It is also incredibly versatile and can easily be added to many dishes. From salads to dressing, blue cheese can transform any meal and impress even the pickiest of eaters.


Sharon Pruden

Sharon E. Pruden is a passionate advocate for dairy products and the people who produce them. She has written extensively on the topics of cheese, yogurt, milk, and other dairy products and their importance to a healthy diet. She is committed to educating consumers about the nutritional benefits of dairy products and advocating for the dairy industry.

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