The carnivore diet is a highly restrictive eating plan centered exclusively on animal products, which typically includes meat, fish, and eggs. This focus on animal sources naturally raises questions about the inclusion of non-meat items like dairy, leading to debate among those who follow the diet. The central dilemma is whether a product like cheese, which is derived from milk, aligns with the diet’s strict principles of minimizing or eliminating non-meat components. Determining if cheese is a permissible food requires looking closely at the diet’s foundational rules and examining the specific biological makeup of different types of cheese.
The Foundational Rules of the Carnivore Diet
The strictest interpretation of the carnivore diet is often called the “elimination” or “lion” diet, which limits consumption to just beef, salt, and water. This highly restrictive starting point is designed to eliminate nearly all potential food sensitivities. Under this strict definition, all forms of dairy, including cheese, are excluded because they are not core muscle meat proteins.
Many followers, however, adopt a more flexible approach that permits other animal products, such as fish, poultry, and eggs. The inclusion of cheese often falls within a “relaxed” style, which prioritizes the virtual elimination of plant-based foods and carbohydrates. The primary goal of the carnivore diet is to maximize the intake of fat and protein while maintaining a near-zero carbohydrate level. Since dairy is an animal product, its acceptance hinges entirely on its carbohydrate content, particularly lactose.
Cheese and the Lactose Factor
Cheese is often considered suitable because the cheesemaking process reduces lactose, the main carbohydrate concern for dieters. Lactose is a sugar naturally present in milk. During cheesemaking, bacterial cultures ferment the milk, consuming the lactose and converting it into lactic acid.
This acid is drained off with the whey, significantly lowering the final lactose concentration compared to the original milk. For example, milk contains 12 to 15 grams of lactose per cup, but aged cheddar or Parmesan may contain virtually undetectable amounts, often less than 0.1 gram.
Another consideration is casein, the main protein in milk and cheese. Casein is a large, slow-digesting protein that can cause digestive or inflammatory issues for some people. The breakdown of casein can release casomorphins, opioid-like peptides that may trigger cravings. Even low-lactose cheeses may be avoided by those seeking to heal gut issues or eliminate all potentially problematic compounds.
Best Cheese Selections for Carnivore Dieters
For those who include cheese, the selection should focus on types that have undergone extensive aging and firming, which naturally reduces lactose content. Hard, aged cheeses are recommended because the longer aging period allows bacterial cultures maximum time to consume the milk sugar. Parmesan, aged Gouda, and extra-sharp cheddar are excellent examples.
These firm varieties are preferred because the cheesemaking process removes most of the whey, and they provide a high amount of fat, aligning with the diet’s macronutrient goals.
Conversely, soft, fresh cheeses like cottage cheese, ricotta, and cream cheese are typically avoided. They retain more moisture and whey, resulting in a higher final concentration of lactose due to shorter fermentation times. Dieters must also avoid processed cheese products, which often contain non-animal additives like starches, vegetable oils, and artificial colorings.