The carnivore diet is a very restrictive eating method that only includes meat, eggs, and minimal dairy products. With such a limited variety of foods allowed, you may be wondering – can you eat cottage cheese on a carnivore diet?
The short answer is yes, cottage cheese is generally considered acceptable in moderation on a carnivore diet. However, its higher lactose content means some people may not tolerate it as well. Let's take a closer look at the pros and cons of eating cottage cheese on a carnivore diet.
What is the Carnivore Diet?
The carnivore diet, also known as the all-meat diet or zero-carb diet, is an extreme elimination diet that restricts intake to only animal foods – primarily meat and eggs. Dairy products like butter and hard cheeses are sometimes included in moderation, while all other foods like fruits, vegetables, grains, legumes, nuts, and seeds are excluded.
The main foods allowed on a carnivore diet include:
- Red meats like beef, lamb, and pork
- Poultry like chicken and turkey
- Fish and shellfish
- Eggs
- Full-fat dairy like butter, hard cheese and heavy cream
- Animal fats like lard and tallow
The philosophy behind this diet is that foods like grains, legumes, and high-sugar modern fruits and vegetables are problematic and inflammatory for human health. By eliminating these foods and eating only nutrient-dense animal foods, proponents claim potential benefits like reduced inflammation, improved mental clarity, stabilized blood sugar levels, weight loss, and enhanced athletic performance.
However, this extreme diet remains highly controversial and is not recommended by most health organizations or experts due to potential nutritional inadequacies and other health concerns.
Is Cottage Cheese Allowed on a Carnivore Diet?
So, where does cottage cheese fall when it comes to carnivore diet-approved foods? The answer is yes. Cottage cheese is generally considered acceptable on a carnivore diet, albeit in moderation.
Cottage cheese is a fresh, soft cheese made from cow's milk curds mixed with cream. It's considered a fresh cheese rather than an aged/hard cheese.
Most carnivore diet guides do include small amounts of full-fat dairy products, especially hard cheeses. Cottage cheese straddles the line between a fresh dairy product and a hard cheese. While not encouraged in large amounts, modest portions of cottage cheese are acceptable for most carnivore dieters.
However, some stricter variations like the “zero-carb carnivore diet” may exclude cottage cheese due to its higher residual milk sugar (lactose) content. Those with dairy intolerances may also wish to avoid it.
When included in a carnivore diet, it’s recommended to choose full-fat, additive-free cottage cheese and limit intake to no more than 4-8 oz (113-227g) per day.
Potential Benefits of Cottage Cheese on a Carnivore Diet
Given its high protein and relatively low carb content, cottage cheese can be a beneficial addition to a carnivore diet in moderation. Here are some of the main benefits cottage cheese may offer:
- Protein: Cottage cheese is an excellent source of protein, containing around 25g protein per cup. The high protein content can help increase satiety and preserve lean muscle mass on a carnivore diet.
- Bone health: Cottage cheese provides a good amount of bone-building minerals calcium and phosphorus. This makes it a useful food to potentially help support bone density on this meat-heavy diet.
- Probiotics: Many brands of cottage cheese are high in probiotics like lactobacilli and bifidobacteria strains. These healthy gut bacteria may provide digestive and immunity benefits.
- Convenience: Cottage cheese is portable, easy to grab on-the-go and requires no prep. This convenience makes it a handy high-protein dairy option for carnivore dieters.
- Lower in lactose: The culturing process used to make cottage cheese reduces its lactose content compared to milk, which may improve tolerance for some people with lactose intolerance.
- More variety: For those growing bored of just meat, eggs, and hard cheese, cottage cheese can provide a refreshing, spreadable dairy option to add more variety to the carnivore diet.
The Potential Downsides to Cottage Cheese on a Carnivore Diet
However, there are also some potential downsides to keep in mind if including cottage cheese in a carnivore diet:
- Higher in carbs: While very low carb, cottage cheese contains about 3-4g net carbs per serving, primarily from lactose. For strict zero-carb carnivores, even this low amount of carbs could be an issue.
- Contains additives: Most commercial cottage cheese brands contain extra ingredients like gums, starches, and vegetable derivatives. Checking labels for additive-free options is recommended.
- Can trigger dairy sensitivity: The proteins in cottage cheese may aggravate those with sensitivities to A1 casein found in cow's dairy.
- Lower in fat: Regular cottage cheese is lower in fat than heavy cream or hard full-fat cheeses emphasized on a carnivore diet. Opt for higher-fat creamed cottage cheese varieties if possible.
- Not fermented: Unlike hard cheeses, cottage cheese does not undergo a fermentation process that may provide gut health benefits. The culturing is also shorter than for yogurt.
- Can affect ketosis: Even 4g net carbs per serving could knock some people out of ketosis depending on individual carb tolerance. Those intentionally pursuing a keto carnivore diet may need to limit cottage cheese.
Tips for Incorporating Cottage Cheese into a Carnivore Diet
If you wish to include cottage cheese in your carnivore diet, here are some tips for how to incorporate it:
Stick to full-fat, organic varieties – Choose brands without gums, starches, or vegetable derivatives.
Limit to 4-8 oz (113-227g) per day max – More than this may hinder ketosis or trigger food sensitivities.
Have it as a snack – Cottage cheese with some meat, nuts, or berries makes a quick high-protein snack.
Use it in “carnivore sweets” – Blend with heavy cream, cocoa powder, and sweetener for a milkshake-like treat.
Top salads – In place of crumbled cheese, cottage cheese can lend a creamy protein boost atop carnivore-friendly salads.
Mix into meat dishes – Stir a few spoonfuls into ground beef, meatballs, or stuffed peppers for extra moisture.
Enjoy with berries – The sweet-tart flavor of berries complements creamy cottage cheese nicely.
Assess tolerance – Start with small amounts and discontinue use if you experience bloating, diarrhea, or other signs of intolerance.
The Bottom Line
Cottage cheese can be a nutritious addition to a carnivore diet in moderation, providing protein, calcium, and probiotics. However, those following more restrictive zero-carb variations of the diet or with dairy sensitivities may wish to avoid it. When incorporating cottage cheese, opt for high-fat, additive-free varieties and limit intake to 4-8 oz (113-227g) daily. Pay attention to signs of intolerance. Overall, cottage cheese can be a handy way to increase variety and nutrition within a primarily meat-based carnivore diet for those who tolerate it well.