Can You Eat Cheese on a Carnivore Diet: Pros and Cons

If you’re following the carnivore diet, you might be wondering, “Can you eat cheese on a carnivore diet?” The simple answer is yes, but it depends on the type of cheese and how your body reacts to dairy.

While cheese is animal-based and can fit into the diet, some people avoid it due to issues like dairy intolerance or inflammation. In this article, we’ll explore which cheeses are best suited for the carnivore diet and why some types may not be a good fit.

What Is the Carnivore Diet?

The carnivore diet is a highly restrictive eating plan focused exclusively on animal-based foods, eliminating all plant-based items. The idea is that humans thrive on a diet rich in protein and fat from meat, fish, and eggs, while avoiding the negative effects of carbohydrates, sugars, and plant-based toxins. This approach prioritizes nutrient-dense animal products and cuts out all plant-derived foods.

Core Principles

Animal-Based Focus: The diet revolves around meat, fish, eggs, and organ meats, prioritizing high protein and fat.
No Plant Foods: Fruits, vegetables, grains, legumes, and plant-based oils are strictly avoided.
High Protein, High Fat: The goal is to consume meals that are rich in fat and protein for energy, muscle maintenance, and satiety.

Restricted Foods

Fruits and Vegetables: Avoided due to carbohydrate content and plant compounds like oxalates and lectins.
Grains and Legumes: Excluded for their high carbs and potential inflammation.
Sugars and Sweeteners: No sugars or natural sweeteners like honey or stevia are allowed.
Processed Foods: Only whole, unprocessed animal products are encouraged.

The Role of Dairy

Dairy, including cheese, is a debated element on the carnivore diet. While it’s animal-derived, some followers avoid it due to lactose or casein sensitivity. However, others incorporate cheese—particularly aged, low-lactose varieties—since it’s high in fat and protein.

The Argument For Eating Cheese on the Carnivore Diet

While the carnivore diet primarily focuses on meat, fish, and other animal-based products, cheese has become a point of debate within the community. Many proponents of the diet believe that cheese can be a valuable addition due to its nutritional profile, variety, and its alignment with key carnivore principles. Below are the key arguments for including cheese in the carnivore diet:

1. Cheese Is an Animal-Based Product

Cheese is derived from milk, making it an animal-based food that fits the carnivore diet’s foundational requirement of consuming animal-sourced products. The diet strictly excludes plant-based foods, but dairy, which comes from cows, goats, or sheep, can still be considered part of the broader “animal foods” category.

Animal-Sourced Nutrition: Since cheese is a product of milk, which comes from animals, it aligns with the idea of consuming animal-based, nutrient-dense foods. For followers of the diet who are looking for more variety beyond meat and eggs, cheese offers a natural way to introduce new flavors and textures without straying from animal-based sources.

2. Nutrient-Dense Food

Cheese is rich in essential nutrients such as protein, fats, vitamins, and minerals, making it a nutrient-dense addition to the carnivore diet. For those seeking to meet their daily nutritional needs on a diet that excludes plant foods, cheese provides an additional source of key nutrients like calcium, phosphorus, and fat-soluble vitamins.

High in Fat and Protein: Cheese, especially full-fat varieties like cheddar or gouda, contains significant amounts of fat and protein, which are the primary macronutrients emphasized in the carnivore diet. These macronutrients support muscle maintenance, energy, and overall health. For those seeking a high-fat, moderate-protein diet, cheese can complement meat-based meals.
Rich in Calcium and Vitamin K2: One of the standout benefits of cheese is its high calcium content, which is vital for maintaining bone health, especially on a diet that excludes plant-based calcium sources like leafy greens. Additionally, aged cheeses such as gouda and brie are excellent sources of vitamin K2, a nutrient that supports calcium metabolism and cardiovascular health.

3. Cheese Fits a Low-Carb, High-Fat Lifestyle

One of the primary goals of the carnivore diet is to reduce carbohydrate intake to near zero. Most cheeses, particularly hard and aged varieties, are extremely low in carbs, making them an excellent choice for those adhering to a low-carb or zero-carb approach.

Low Carbohydrate Content: Hard cheeses like cheddar, parmesan, and gouda contain minimal carbs—typically less than 1 gram per serving. This makes cheese compatible with the carnivore diet’s emphasis on keeping carbohydrate intake very low, helping dieters stay in ketosis if they are also following a keto-carnivore hybrid approach.
Fat for Energy: Full-fat cheeses can serve as a concentrated source of dietary fat, which is a primary energy source for those on the carnivore diet. This makes cheese a versatile addition, particularly for those looking to boost their fat intake while avoiding plant-based oils and fats.

4. Cheese Can Add Variety to a Restrictive Diet

One of the biggest challenges of the carnivore diet is its restrictive nature, which can make meal planning repetitive and potentially lead to “diet fatigue.” Cheese offers a way to diversify the texture and flavor of meals without stepping outside the boundaries of an animal-based eating plan.

Flavor and Texture: The wide variety of cheeses—ranging from soft and creamy brie to sharp and crumbly parmesan—provides different textures and flavors, which can make meals more enjoyable. Cheese can be melted, sliced, or eaten on its own, adding richness to carnivore-friendly dishes like burgers, steaks, or omelets.
Easy to Incorporate: Cheese is a convenient, ready-to-eat food that requires little to no preparation. For those who may not have the time or energy to cook elaborate meals every day, adding cheese as a quick snack or side can make sticking to the carnivore diet easier.

5. Adaptability for the Keto-Carnivore Hybrid Diet

Many followers of the carnivore diet also lean toward a keto-carnivore hybrid, where maintaining a state of ketosis is a primary goal. Cheese is often a staple in ketogenic diets due to its high fat and low carb content, which can help the body remain in ketosis—a state where fat is used as the main source of energy.

Keto-Friendly: Cheese is inherently keto-friendly, as it supports high fat intake while minimizing carbs. For those who follow both the carnivore and keto lifestyles, cheese helps meet fat requirements and can contribute to the metabolic state of ketosis.
Helps Meet Fat Targets: Since the carnivore diet encourages higher fat intake to fuel the body in the absence of carbohydrates, cheese provides an easy way to increase fat consumption. Adding cheese to a steak, burger, or eggs can help balance fat intake for those seeking a keto-carnivore blend.

6. Individual Tolerance and Flexibility

The carnivore diet can be highly personalized, with different people following varying levels of strictness. Some followers allow dairy, including cheese, as part of their individual approach, while others opt for a more purist interpretation of the diet. For those who tolerate dairy well and enjoy the taste of cheese, it can be included without issues.

Personal Preferences: Since the carnivore diet isn’t one-size-fits-all, some individuals adapt the diet to include foods that work best for their bodies. For many, cheese does not cause digestive issues or inflammation, making it an enjoyable and beneficial part of their daily eating plan.
Digestive Comfort: Some carnivore dieters can easily digest cheese without adverse effects, making it a suitable option for those who don’t have sensitivities to dairy products like lactose or casein.

The Argument Against Eating Cheese on the Carnivore Diet

While many people following the carnivore diet include cheese as part of their animal-based regimen, there are several reasons why others avoid it entirely. Cheese, despite being an animal product, can present issues for certain individuals, ranging from dairy intolerances to concerns about inflammation and processing. For those aiming for a strict version of the carnivore diet, cheese might not be the best choice. Below are the key arguments against including cheese on the carnivore diet:

1. Dairy Intolerance and Sensitivities

One of the most common reasons for excluding cheese from the carnivore diet is lactose intolerance or a sensitivity to casein, the primary protein in milk. Dairy intolerance affects a significant portion of the population, and for those people, consuming cheese can lead to digestive issues, discomfort, and inflammation.

Lactose Intolerance: Lactose is the sugar found in milk and other dairy products. Many people, particularly those of non-European descent, lack the enzyme lactase required to break down lactose, leading to symptoms like bloating, gas, and diarrhea. Even though some aged cheeses have lower lactose content, they may still trigger discomfort in individuals with high sensitivity.
Casein Sensitivity: Casein, a protein in milk, can also cause problems for some individuals. Sensitivity to casein can trigger an inflammatory response, leading to digestive issues, skin problems, or even joint pain. For those following a strict carnivore diet to reduce inflammation, avoiding cheese may help prevent these symptoms.

2. Cheese Can Cause Inflammation

For people sensitive to dairy, cheese can cause inflammation in the body. The carnivore diet is often promoted for its potential anti-inflammatory benefits, as it removes plant-based foods that can trigger inflammation in certain individuals. However, dairy, particularly cheese, can counteract these benefits by introducing potential allergens or irritants.

Chronic Inflammation: Dairy has been linked to inflammation in some individuals, particularly those who have underlying sensitivities or autoimmune conditions. The casein protein in cheese can mimic the effects of gluten in certain people, triggering immune responses that cause swelling, pain, or skin issues. For those aiming for optimal health on the carnivore diet, cutting out cheese might help reduce the risk of chronic inflammation.
Insulin Response: Some cheeses, particularly those that are more processed, can cause a spike in insulin. High insulin levels can lead to inflammation and other health issues, which contradicts the goals of the carnivore diet. While hard cheeses tend to have a lesser effect on insulin, processed cheeses may still present a problem.

3. Processed Cheeses and Additives

Another concern with eating cheese on the carnivore diet is the presence of additives, preservatives, and artificial ingredients, especially in processed cheeses. Many commercially available cheese products are not pure dairy but contain various chemicals that extend shelf life, improve texture, or enhance flavor.

Processed Cheese: Products like American cheese, cheese spreads, and pre-shredded cheeses often contain additives like emulsifiers, stabilizers, or anti-caking agents, which go against the carnivore diet’s emphasis on whole, unprocessed animal foods. These additives can introduce unnecessary carbohydrates, fillers, and artificial substances that detract from the diet’s clean, natural approach.
Artificial Ingredients: Processed cheeses sometimes include artificial coloring, flavors, or preservatives that are not in line with the carnivore diet’s focus on eating naturally. For those committed to a “clean” version of the diet, consuming such processed products can undermine the principles of avoiding unnecessary chemicals and maintaining purity in food sources.

4. Dairy May Interfere with Weight Loss

One of the goals for many people on the carnivore diet is to lose weight, and cheese can sometimes hinder this process. Dairy, including cheese, can be calorically dense and may trigger overconsumption due to its highly palatable nature. The combination of fat, salt, and flavor in cheese can make it easy to overeat, leading to potential stalls in weight loss.

Caloric Density: Cheese is a high-calorie food due to its high fat content. While fat is an essential part of the carnivore diet, overconsumption can easily lead to excess calorie intake. Some individuals find that including cheese in their diet leads to weight stalls or even weight gain, as they tend to eat more than they would with meat alone.
Triggers for Overeating: Cheese is rich in both fat and flavor, which can stimulate the brain’s reward system, making it hard to moderate intake. For those on the carnivore diet who aim for portion control or calorie restriction, cheese may become a “trigger food” that leads to overeating, slowing progress on weight loss or fat-burning goals.

5. Strict Carnivore Adherents Avoid All Dairy

Some followers of the carnivore diet take a very strict approach, focusing solely on meat, fat, and organs while excluding all dairy products, including cheese. These strict carnivores argue that the purest form of the diet involves eating only the most essential animal-based foods, which does not include dairy, as it is seen as more processed or “secondary” to whole meat.

No Dairy Rule: The strict version of the carnivore diet excludes dairy because, even though it is animal-based, it still requires processing (e.g., fermentation or aging) to produce cheese. Strict adherents believe that sticking to whole cuts of meat, fish, and fat is the truest representation of the diet.
Focus on Simplification: One of the carnivore diet’s primary goals is to simplify eating by cutting out all unnecessary or potentially problematic foods. For some, this means excluding all dairy to avoid potential issues like inflammation or digestive discomfort, sticking to a more straightforward approach of just eating meat and fat.

Types of Cheese Suitable for a Carnivore Diet

Cheese can be a great addition to the carnivore diet if you choose the right types. Here’s a concise guide to the best and worst options:

1. Hard Cheeses

Cheddar: High fat (9g/oz) and low carbs (<1g/oz); aged varieties are best.
Parmesan: Rich in protein (9g/oz) and calcium; nearly lactose-free.
Gouda: Contains vitamin K2, low carbs, and a nutty flavor.
Swiss (Emmental): Mild, with less than 1g carbs/oz and good fat content.

2. Soft Cheeses

Brie: Creamy, high in fat (8g/oz) and very low in carbs (0.1g/oz).
Camembert: Similar to brie, high fat, low carb, and great with meat.
Mascarpone: Very high fat (10g/oz) and smooth texture, suitable for savory dishes.
Ricotta (in moderation): Higher in carbs (3-4g/oz); use sparingly.

3. Full-Fat, Aged Cheeses

Blue Cheese: Low carbs (<1g/oz), rich in flavor, perfect for meat dishes.
Pecorino Romano: Sharp, low-carb, and a great Parmesan alternative.
Gruyère: Minimal carbs, high protein, and great for melting.

4. Cheeses to Avoid

Processed Cheese: Contains additives, higher carbs, and not suitable for a clean carnivore diet.
Low-Fat Cheeses: More carbs and less fat, which contradicts carnivore principles.
Flavored Cheeses: Often have added sugars, spices, or artificial ingredients.
Cottage Cheese (in moderation): Higher in carbs and lactose; use sparingly.

Can You Eat Cheese on a Carnivore Diet: Pros and Cons