生酮饮食中最佳奶酪的选择

摘要

在ketogenic diet中，并非所有奶酪的营养价值都相同。Berg博士解释了为什么奶酪的来源至关重要——具体来说，为什么100%草饲奶酪是更优越的选择。他还介绍了最佳食用分量以及应避免哪些类型的奶酪。

核心要点

100%草饲是奶酪品质的黄金标准，优于”天然”、“有机”或仅标注”草饲”的产品
草饲奶酪富含脂溶性维生素（A、D、E和K2）以及有益脂肪酸
Vitamin K2在将钙输送至骨骼、并使其远离软组织方面发挥着关键作用
草饲奶酪中含有的**CLA（共轭亚油酸）**有助于支持免疫系统、减少inflammation，并可能辅助减重
草饲奶酪提供omega-3 fatty acids（DHA、EPA、ALA），对大脑健康和激素健康有益
始终选择全脂奶酪——不推荐低脂奶酪
奶酪是高生物利用率钙的优选来源，优于钙补充剂
每餐摄入量应限制在3–4盎司，以避免便秘

详细内容

解读奶酪标签

“天然”这一标签并不能提供任何有意义的营养保证。“有机”仅表示产品在生产过程中未使用农药。“草饲”更好一些，但100%草饲才是最高标准，也是应追求的目标。此外，100%草饲产品通常同时也是有机产品。

为何选择100%草饲奶酪？

来自100%草饲奶牛的奶酪拥有更为丰富的营养成分：

脂溶性维生素：A、D、E，尤其是K2
- K2被特别强调其重要性——它能引导钙进入骨骼，并防止钙在动脉等软组织中积聚
CLA（共轭亚油酸）：一种有益脂肪酸，与免疫支持、抗炎效果及减重相关
Omega-3脂肪酸：包括DHA、EPA和ALA，支持大脑功能、神经系统健康及激素健康

全脂奶酪与低脂奶酪

在keto饮食中，应完全避免低脂奶酪。脂肪成分正是脂溶性维生素（A、D、E、K2）和有益脂肪酸的载体。去除脂肪也就去除了营养价值。请始终选择全脂奶酪。

奶酪作为钙的来源

相比依赖calcium supplements（除非用于治疗osteoporosis），奶酪作为全食物来源，能提供高生物利用率的钙——即身体可以高效吸收和利用的钙。

蛋白质与B族维生素

奶酪同时也是蛋白质和B族维生素的良好来源，包括B12，使其成为生酮饮食框架内一种营养全面的食物。

建议食用分量

为避免便秘等消化问题，建议每餐食用3–4盎司为适宜分量。

English Original 英文原文

The Best Cheese on a Keto Diet

Summary

Not all cheese is created equal when it comes to nutritional value on a ketogenic diet. Dr. Berg explains why sourcing matters — specifically why 100% grass-fed cheese is the superior choice. He also covers optimal serving sizes and which types of cheese to avoid.

Key Takeaways

100% grass-fed is the gold standard for cheese quality, surpassing “natural,” “organic,” or simply “grass-fed” labels
Grass-fed cheese is rich in fat-soluble vitamins (A, D, E, and K2) and beneficial fatty acids
Vitamin K2 plays a critical role in transporting calcium into bones and out of soft tissues
CLA (conjugated linoleic acid) found in grass-fed cheese supports the immune system, reduces inflammation, and may aid weight loss
Grass-fed cheese provides omega-3 fatty acids (DHA, EPA, ALA) beneficial for brain and hormone health
Always choose whole milk cheese — low-fat cheese is not recommended
Cheese is a preferred source of bioavailable calcium over calcium supplements
Limit intake to 3–4 ounces per meal to avoid constipation

Details

Decoding Cheese Labels

The term “natural” carries no meaningful nutritional guarantee. “Organic” simply indicates the product was produced without pesticides. “Grass-fed” is better, but 100% grass-fed is the highest standard and the target to aim for. As a bonus, 100% grass-fed products are typically also organic.

Why 100% Grass-Fed Cheese?

Cheese from 100% grass-fed cows delivers a significantly richer nutrient profile:

Fat-soluble vitamins: A, D, E, and especially K2
- K2 is highlighted as particularly important — it directs calcium to the bones and prevents it from accumulating in soft tissues like arteries
CLA (Conjugated Linoleic Acid): A beneficial fatty acid linked to immune support, anti-inflammatory effects, and weight loss
Omega-3 fatty acids: Including DHA, EPA, and ALA, which support brain function, the nervous system, and hormonal health

Whole Milk vs. Low-Fat Cheese

Low-fat cheese should be avoided entirely on keto. The fat content is what carries the fat-soluble vitamins (A, D, E, K2) and beneficial fatty acids. Removing the fat removes the nutritional value. Always opt for whole milk cheese.

Cheese as a Calcium Source

Rather than relying on calcium supplements (unless treating osteoporosis), cheese is recommended as a whole-food source of bioavailable calcium — meaning the body can absorb and use it efficiently.

Protein and B Vitamins

Cheese also serves as a good source of protein and B vitamins, including B12, making it a well-rounded food within a ketogenic framework.

Recommended Serving Size

To avoid digestive issues such as constipation, a serving of 3–4 ounces per meal is suggested as an appropriate amount.

Mentioned Concepts

ketogenic diet
grass-fed dairy
vitamin K2
fat-soluble vitamins
CLA (conjugated linoleic acid)
omega-3 fatty acids
DHA
EPA
ALA
bioavailable calcium
calcium supplements
osteoporosis
vitamin B12

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生酮饮食中最好的奶酪 – Dr. Berg