Full-fat cheese is very nutritious and contains a high amount of fat, making it a great keto food. One cup of whole milk is used to make a single thick slice of cheese, or around 1.5 ounces of hard cheese. Plus, it’s fermented, which makes it even better. Because it comes from milk, cheese contains high amounts of many minerals, including calcium, phosphorus and selenium. Selenium is considered a good anti-oxidant and therefore very beneficial in age management.


Many people still have the misconception that high-fat cheese will worsen their blood lipids. They have been brain-washed into thinking this by the government, many nutritionists, many physicians, and others who haven’t kept up-to-date on the latest studies of high-fat vs low-fat diets. In addition, many people think that milk is bad for you because, well, they don’t know why they think that way. They were just told that. Some think fatty milk increases their risk of heart disease, or cardiovascular disease (CVD).


In reality, the opposite of these misconceptions is actually true. This has been demonstrated and documented in multiple studies. One meta-analysis with 120,852 participants followed for 10 years, who found no association between cheese intake and the risk of developing ischemic heart disease.[1]In fact, full-fat fermented milk, as in cheese and yogurt, was inversely associated with all-cause mortality (except stroke) in both men and women.[2]


Cheese not only contains a high amount of fat, including those fatty acids that have been linked to improved health, such as trans-palmitoleic acid. High levels of this fatty acid from cheese has been shown to reduce your risk of developing type 2 diabetes, less risk of insulin resistance and help you achieve a better lipid profile.[3]In addition, CRP (C-reactive protein), an inflammation marker in your blood, is also reduced when you eat a lot of cheese. These health benefits are all associated with less heart disease development.[4]


Cheese is also high in protein. One slice of cheddar cheese (around 1 oz) contains 7 grams of protein. At the same time, it only contains 0.4 mg of carbs, making an ideal choice to boost your fat intake while doing a Keto-Medi diet. Adding cheese to your diet when you’re on a ketogenic diet really helps pump-up those fats in your meals so you can eat well, ingest good fats for your fuel, but maintain the 50 gm of carbs necessary to keep you in ketosis.


Remember, you want to keep your body burning the fats, including the fat on your body, to form those ketones in your blood. Ketones are great fuel to keep you energized plus they help clear the brain since your brain cells become more alert on a ketogenic diet. In addition, ketogenic diets have been shown to decrease your risk of developing heart disease and degenerative neurological diseases such as Alzheimer’s disease.


So, go ahead and eat the cheese. It’s good for you, your heart, your brain, and can help you lose weight when your body is in a state of ketosis as we recommend in our diet program.


[1]Goldbohm RA, Chorus AM, Galindo Garre F, Schouten LJ, van den Brandt PA. Dairy consumption and 10-y total and cardiovascular mortality: a prospective cohort study in the Netherlands. Am J Clin Nutr 2011;93:615–27.

[2]IBID. Goldbohm AR. https://doi.org/10.3945/ajcn.110.000430

[3]Mozaffarian D, et al. Trans-palmitoleic acid, metabolic risk factors, and new-onset diabetes in U.S. adults: a cohort study. Ann Intern Med. 2010 Dec 21;153(12):790-9. doi: 10.7326/0003-4819-153-12-201012210-00005.

[4]Soedamah-Muhu SS, et al. Milk and dairy consumption and incidence of cardiovascular diseases and all-cause mortality: dose-response meta-analysis of prospective cohort studies. Am J Clin Nutr. 2011 Jan;93(1):158-71. doi: 10.3945/ajcn.2010.2986