Is Provolone Cheese Keto-Friendly?
The keto diet has become one of the most popular diets for weight loss and overall health. This low-carb, high-fat diet helps the body reach a metabolic state called ketosis, where it burns fat for fuel instead of carbs. When followed correctly, keto has been shown to support weight loss, blood sugar control, brain health, and more.
On the keto diet, foods like meat, eggs, nuts, seeds, and healthy fats are staples. Many keto followers also enjoy eating cheese as it contains little to no carbs. However, not all cheeses are created equal on the keto diet. Some varieties are better options than others.
So is provolone cheese keto-friendly? Keep reading to find out.
What is Provolone Cheese?
Provolone is an aged Italian cheese that originated in southern Italy. It's made from cow's milk and can be aged for different lengths of time.
Here are some key details about provolone cheese:
- It has a smooth texture and varies from semi-soft to hard depending on how long it's aged.
- Provolone is available smoked or unsmoked. The smoked version has a distinctive smoky flavor.
- It comes in light and aged varieties. Light provolone is aged for 2-3 months. Aged provolone is aged for over a year and has a sharper taste.
- Provolone can be used on pizzas, in casseroles, on sandwiches, and more.
- It has a mild, tangy, and slightly salty flavor.
Nutrition Facts of Provolone Cheese
Now let's take a look at the nutrition facts of provolone cheese.
A 1-ounce (28-gram) serving of provolone cheese contains:
- Calories: 108
- Fat: 9g
- Protein: 7g
- Carbs: Less than 1g
As you can see, provolone is a high-fat, high-protein cheese with minimal carbs. It provides a good amount of calcium and other important nutrients as well.
The nutrition profile can vary slightly depending on factors like the cow's diet, length of aging, and whether it's smoked vs. unsmoked. But in general, provolone cheese is low in carbs.
Is Provolone Keto-Friendly?
So how does provolone cheese fit into a keto diet? The main goal on keto is to restrict carbs to 20-50 grams per day in order to achieve ketosis.
Since provolone contains less than 1 gram of carbs per serving, it can easily be incorporated into a keto meal plan.
Some other reasons why provolone is keto-friendly include:
- It's high in fat, which is the main macronutrient on keto.
- Provolone provides a good source of protein, another important part of the diet.
- It's low in lactose, making it easier to digest for those with dairy sensitivities.
- Provolone has a rich, savory flavor that can help satisfy cravings on keto.
Provolone cheese makes a great addition to keto-friendly recipes like frittatas, fat bombs, cheese crisps, and stuffed mushrooms. You can also enjoy provolone sliced on top of salads, pork chops, or veggie sides.
Light vs Aged Provolone on Keto
You may be wondering whether light or aged provolone is better for the keto diet. Here's a comparison:
- Light provolone: This is aged for 2-3 months. It's softer and milder in flavor than aged provolone. Light provolone contains around 80 calories and 6 grams of fat per ounce.
- Aged provolone: Aged for over a year, this variety is drier and has a sharper, more pronounced flavor. Aged provolone provides around 108 calories and 9 grams of fat per ounce.
In terms of carbs, both types of provolone are similarly low. So you can't go wrong with either light or aged provolone on keto.
Aged provolone offers slightly more fat, so some people following a keto diet may prefer it. However, light provolone's milder flavor may be better suited for recipes where you don't want an intensely sharp cheese.
Smoked vs Regular Provolone on Keto
You can also choose between smoked or regular provolone cheese on keto. Here's how they compare:
- Regular provolone: This traditional variety has a subtle taste and smooth texture. It works well in cooking, on sandwiches, or eaten on its own.
- Smoked provolone: Smoking gives this type of provolone a woody, smoky flavor. It pairs especially well with bold seasonings and meats.
Again, both regular and smoked provolone are similarly low in carbs. Smoked provolone offers a more robust flavor that some keto dieters may prefer.
However, if you're sensitive to smoky flavors, regular provolone may be the better choice for you.
Health Benefits of Provolone Cheese
In addition to being keto-friendly, provolone cheese offers several health benefits:
- High in protein: Provolone is a complete protein source, meaning it provides all the essential amino acids your body needs.
- Rich in calcium: Calcium is vital for bone health. Just one ounce of provolone contains about 15% of the RDI for this mineral.
- Contains probiotics: Provolone provides probiotics like lactobacillus, which support digestive and immune health.
- Nutrient-dense: This cheese is packed with B vitamins, zinc, phosphorus, and selenium.
When enjoyed in moderation as part of a keto diet, provolone cheese can boost your intake of beneficial nutrients.
Potential Downsides of Provolone
Provolone cheese is highly nutritious, but there are some potential downsides to consider as well:
- It's high in sodium, with over 10% of the RDI in just one ounce. This may exacerbate high blood pressure for some people.
- Provolone is high in saturated fat. While this type of fat is not as concerning on keto, it may increase heart disease risk for some.
- It's made from cow's milk, so provolone is not suitable for people with dairy allergies or sensitivities.
- Aged provolone is very low in lactose but may still cause issues for some with lactose intolerance.
As with any food, moderation and attention to individual tolerances are key when incorporating provolone into a keto diet.
Tips for Adding Provolone to a Keto Diet
Here are some simple tips for enjoying provolone cheese on keto:
- Get creative with recipes. Use provolone on low-carb pizzas, in omelets, stuffed into chicken breasts, or baked into keto bread.
- Slice provolone over salads, sautéed veggies, or keto-friendly soups.
- Mix cubed provolone into lettuce wrap fillings along with meats and veggies.
- Bake provolone cheese crisps for a quick high-fat snack.
FAQs
Is provolone cheese allowed on the keto diet?
Yes, provolone cheese is definitely keto-friendly. It's very low in carbs yet high in fat, making it an excellent choice for the high-fat, low-carb ketogenic diet.
How much provolone cheese can you eat on keto?
It's best to stick to 1-2 ounces of provolone per day on keto. This provides a good amount of fat and nutrients without overdoing calories or sodium.
Is provolone cheese high in fat?
Yes, provolone is considered a high-fat cheese. A 1-ounce serving provides around 9 grams of fat, which is mainly heart-healthy monounsaturated and saturated fat.
Can you eat provolone cheese if you are lactose intolerant?
Aged provolone is very low in lactose, so it may be tolerated by some people with lactose intolerance. However, provolone is still made from dairy, so it should be avoided by those with a dairy allergy.
Is provolone cheese inflammatory?
Studies show that cheese does not appear to be pro-inflammatory, especially when eaten as part of a healthy diet. In fact, provolone provides anti-inflammatory nutrients like vitamin K2.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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