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.
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 properly digest lactose. 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 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.
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. An average day would likely contain around 2-4 ounces of cheese as a garnish, not the main dish.
The Bottom Line: Is Cheese Carnivore Diet Approved?
At the end of the day, 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 allowed on the carnivore diet?
Cheese is technically allowed, as it comes from animal sources. However, some types of cheese may not align with carnivore principles due to additives and processing. Focus on full-fat, aged natural cheeses including cheese.
Why is cheese controversial among carnivores?
The potential downsides are dairy sensitivity reactions, inflammation from compounds like casein, high histamine levels in aged cheese, and nutritional inferiority compared to meat and fish.
What are the best and worst cheeses forcarnivorese?
Best: Cheddar, Parmesan, Swiss, Gouda, Romano – full-fa t, aged, low lactose, limited casein. Worst: low-fat cheese, soft fresh cheeses, processed cheese with additives, moldy cheeses.
Can you eat cheese every day a on carnivore diet?
It’s best to limit cheese intake to 1-2 ounces per day on carnivore diet, using it as a toa pping or garnish. Rely on meat, fish, and eggs as your dietary staples instead of making cheese a daily indulgence.
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.