The carnivore diet, also known as the all-meat or zero-carb diet, has grown in popularity over the past few years. As the name suggests, it involves eating only animal foods and eliminating all plant foods, including vegetables, fruits, grains, legumes, nuts, seeds, and plant-based oils.
Many people ask whether cheese can be eaten on the carnivore diet or should be avoided.
A Brief Overview of the Carnivore Diet
The carnivore diet was popularized by orthopedic surgeon Dr. Shawn Baker, who claims that eating only animal foods provides all the nutrients needed for optimal health.
The diet consists of eating fatty cuts of meat, fish, eggs, and other animal foods like bone broth and organ meats. Some variations allow small amounts of low-carb vegetables like leafy greens or avocado. But in general, plant foods are excluded.
Proponents of the diet believe that plants contain anti-nutrients and lectins that can damage the gut lining and cause inflammation. They suggest that eliminating these potentially harmful compounds can reduce inflammation and autoimmune reactions.
Potential benefits of the carnivore diet include weight loss, reduced inflammation, improved mental clarity, stabilization of blood sugar, and correction of nutrient deficiencies.
However, the diet is extremely restrictive and controversial, as it goes against mainstream nutrition advice to eat plenty of plants. Most health experts warn that long-term restriction of fruits, vegetables, and whole grains can lead to nutrient deficiencies over time.
Where Does Cheese Fit Into the Carnivore Diet?
So within this plant-free framework, what about cheese? Cheese is derived from milk, which comes from cows or other dairy animals like goats and sheep. Since it comes from an animal source rather than a plant, you may assume cheese would be allowed.
The answer isn’t quite so straightforward though. While most cheeses are technically “animal foods,” some types of cheese may not align with the goals of the carnivore diet due to how they are processed.
Cheese Contains Low Levels of Lactose
One of the primary concerns with dairy products is their sugar content. Lactose, the main carbohydrate found in milk, is a disaccharide sugar composed of glucose and galactose.
During the cheesemaking process, most of the lactose drains away with the whey, leaving only trace amounts behind. Aged, hard cheeses like cheddar and Parmesan contain virtually no lactose.
Softer cheeses like mozzarella and cottage cheese retain more lactose, but still only around 2-3 grams per serving. For comparison, a glass of milk contains 12-13 grams of lactose.
This means that most cheeses provide only minimal amounts of carbohydrates and sugar, aligning with the low-carb nature of the carnivore diet.
Whey Protein Aligns with Carnivore Diet Principles
Another concern when it comes to dairy is the type of proteins it provides. The carnivore diet prioritizes protein from meat, fish, eggs, and collagen.
Milk contains two primary types of protein:
- Casein (80%): a slow-digesting protein
- Whey (20%): a fast-absorbing protein rich in BCAAs
During cheesemaking, most of the liquid whey protein is drained off along with the lactose-containing whey. This leaves behind the casein protein in the cheese curds.
While casein is a high-quality protein, whey protein is more similar in amino acid profile to the proteins found in meat. It is absorbed rapidly and contains more branched-chain amino acids (BCAAs) like leucine, which play a key role in muscle protein synthesis.
So while cheese loses some of its whey protein during processing, the whey protein left behind may provide benefits in line with the goals of the carnivore diet.
Health Benefits of Cheese
Though not fully carnivore-compliant, quality cheeses offer some important nutrients:
- Protein: Cheese is a complete protein containing all essential amino acids. This supports muscle growth and maintenance.
- Calcium and phosphorus: Important for bone health. Also supports nerve signaling, muscle contraction, and enzyme activation.
- Vitamin A: Boosts immunity and eye health.
- Vitamin B12: Necessary for red blood cell formation, neurological function, and DNA synthesis.
- Conjugated linoleic acid (CLA): A fat linked to anti-inflammatory effects and lower body fat percentage. Found in dairy from grass-fed cows.
In moderation, cheese can therefore complement a carnivore diet. Let’s look at how to integrate it thoughtfully.
Potential Drawbacks to Eating Cheese on the Carnivore Diet
While cheese is low in sugar and rich in protein, there are some potential drawbacks that carnivores may want to consider:
- Allergies and sensitivities: Dairy is one of the most common food allergens. Many people do not produce enough lactase enzymes to digest lactose properly. Eating dairy may cause gas, bloating, and other digestive issues in lactose-intolerant individuals.
- Inflammation: Dairy, particularly low-fat dairy, may increase inflammation in some people due to compounds like casein. However, high-fat cheeses like cheddar have less casein than milk.
- Histamine content: Fermented cheeses like cheddar can be high in histamines, which may exacerbate symptoms for people with histamine intolerance.
- Added ingredients: Processed cheeses often contain added vegetable oils, starches, sugars, preservatives, and other non-carnivore ingredients. Always check labels.
- Mold content: Soft mold-ripened cheeses like brie contain microscopic fungi used for fermentation. Molds are plants, not animals, so some carnivores avoid these cheeses.
Tips for Incorporating Cheese into the Carnivore Diet
If you want to add cheese to your carnivore diet, here are some tips to make it work for you:
- Stick to full-fat, natural cheeses: Avoid low-fat and processed cheeses with unhealthy additions; choose quality cheeses from pasture-raised cows, sheep, or goats.
- Limit portions: Use cheese as a garnish or condiment, not the main caloric focus. Around 1-2 ounces (28-57g) at a time is reasonable for most people.
- Pair cheese with fatty meat: Eat cheese alongside ribeye, lamb chops, salmon, or other high-fat carnivore protein sources.
- Go for hard, aged cheeses: Opt for low-lactose, fermented cheeses like cheddar, Parmesan, Swiss, Romano, and Gouda. They are lower in carbs than soft fresh cheeses.
- Avoid moldy cheeses: If you have issues with histamine or fungi, steer clear of mold-containing cheeses like brie and blue cheese. Stick to cheeses like mozzarella, Monterey jack, and firm cheddar.
- Listen to your body: Monitor your symptoms and see if you feel better eating dairy or avoiding it. We all react differently.
Healthier Cheese Choices on Carnivore
All cheese provides protein and key nutrients, but some choices align better with carnivore principles. Here are some top options:
- Cheddar: Aged cheddar is low in lactose and carbs. Opt for raw, grass-fed when possible for more CLA.
- Swiss: Nutty, low-lactose Swiss cheese pairs well with fatty meats.
- Parmesan: This hard, Italian cheese is high in protein. Grated parmesan makes a nice topping.
- Pecorino: Pecorino Romano is a good choice. Like parmesan, it’s low-carb and lactose-free.
- Gouda: Gouda made from grass-fed milk is an excellent source of protein and CLA.
- Mozzarella: Fresh mozzarella is higher in carbs and lactose than aged cheeses. But it’s a nice occasional treat.
- Feta: Brined feta is relatively low in carbs. Its tang pairs well with carnivore staples like eggs.
Focus on whole cuts of quality cheese. Avoid pre-shredded cheese with anticaking agents or low-fat cheese pumped with additives.
An Example Day Eating Cheese on Carnivore Diet
Here is what a day-eating carnivore with the addition of cheese could look like:
- Breakfast: 3 eggs fried in butter, 2 slices bacon, 1 oz cheddar cheese
- Lunch: Grass-fed burger patty topped with 1 oz Swiss cheese on a lettuce wrap, 1/2 avocado
- Dinner: 6 oz ribeye steak, Caesar salad (romaine, Parmesan, olive oil, egg yolk dressing)
- Snacks: Beef stick, a handful of macadamia nuts, 1 oz mozzarella cubes
As you can see, cheeses are used in moderation to add flavor and fat. Meat, fish, and eggs still make up the caloric foundation of the meal plan. On average, a day's menu would likely contain around 2-4 ounces of cheese as a garnish, not the main dish.
The Bottom Line: Is Cheese Carnivore Diet Approved?
Ultimately, whether or not to eat cheese on the carnivore diet comes down to personal preference and how your body responds.
If you tolerate dairy well, do not have autoimmune issues, and feel good eating moderate amounts of cheese, there is no reason to completely forbid it.
Frequently Asked Questions
Is cheese carnivore-friendly?
Certain types of cheese like aged cheddar or parmesan are usually well-tolerated on a carnivore diet due to their low carbohydrate content. But stricter carnivore followers avoid all dairy, including cheese.
How much cheese can I eat on Carnivore?
Limit cheese to 1-2 ounces of dry, hard cheese per day. Be cautious with higher-carb fresh soft cheeses and have just occasional small servings. Too much dairy could stall fat adaptation.
Will cheese kick me out of ketosis on Carnivore?
It’s unlikely small servings of hard cheese will knock you out of ketosis. But overdoing portions of even low-carb cheese could slow down fat burning. Monitor carb counts and ketone levels if weight loss is a priority.
Can I eat cheese if I’m lactose intolerant and on a carnivore?
Aged hard cheeses are very low in lactose so are often well tolerated in small amounts. But listen to your body. Significant digestive upset or other symptoms may be a sign to eliminate cheese entirely.
Is milk allowed on the carnivore diet?
Plain whole milk would technically be allowed, but it’s high in lactose at 12-13 grams per cup so should be minimized. Heavy cream or fermented dairy like kefir may be better options for those who tolerate dairy.