Understanding the HBD Approach to Dairy
The Human Being Diet, or HBD, is a structured nutritional plan that focuses on balancing macronutrients and resetting the metabolism. It is often distinguished by its phased approach. During the initial 16-day 'Reset', dairy is completely eliminated to help cleanse the gut and identify potential allergens. It is only in later phases that full-fat dairy is reintroduced, and even then, with specific guidelines. The overarching philosophy emphasizes eating unprocessed, nutritionally dense, 'real' foods that can be purchased from a standard supermarket. This means that the rules for cheese are based not only on content but also on purity and processing.
The Golden Rules for HBD-Approved Cheese
When you reach the phase where dairy is allowed, you must follow several key principles to stay on track. These rules are designed to maintain the diet's goals of reducing inflammation and stabilizing insulin levels.
- Choose Full-Fat Dairy: HBD specifically advises consuming full-fat dairy, including cheese, because studies have shown it can keep you fuller for longer. This helps manage appetite and reduces cravings between the strictly timed meals.
- Avoid Processed Cheeses: Anything considered 'processed', 'cheese food', or ultra-processed is strictly forbidden. This includes cream cheese and pre-sliced sandwich cheeses that contain a variety of additives.
- Stick to One Animal Source per Meal: A strict application of the HBD advises against mixing cheeses from different animals (e.g., cow, sheep, or goat) in the same meal, although you can mix different varieties from the same source. This simplifies the protein intake for better absorption.
- Prioritize Fresh and Hard Cheeses: Hard and fresh cheeses are often healthier choices on the HBD. For those concerned about histamine, fresh, unaged varieties are ideal. An example noted in the HBD community is Manchego, a sheep's cheese.
HBD-Friendly Cheese Options
Based on the HBD philosophy, several types of cheese fit the criteria of being full-fat and minimally processed. These options can be incorporated in later phases of the diet as part of your protein allowance.
- Manchego: This sheep's milk cheese is a popular choice within the HBD community. It is a full-fat, hard cheese that is readily available.
- Fresh Mozzarella: Made from cow's or water buffalo's milk, fresh mozzarella is an unprocessed, soft cheese that can be a great option. Make sure it's the fresh, full-fat variety.
- Chevre (Goat Cheese): Goat's milk is sometimes more easily digested and this soft cheese is a good, unprocessed option. It fits the 'single animal source' rule perfectly.
- Parmesan: A hard, flavorful cheese, Parmesan is suitable when used in moderation. It is a cow's milk cheese and provides a rich taste.
- Ricotta: This soft, creamy cheese can be an excellent source of protein, especially when used in combination with vegetables. Opt for the full-fat, unprocessed version.
HBD Cheese Comparison Table
| Feature | HBD-Friendly Cheeses | Cheeses to Avoid | Reasoning |
|---|---|---|---|
| Processing Level | Unprocessed, real cheese | Processed cheese food | HBD prioritizes minimally processed, whole foods. |
| Milk Type | Single-animal source per meal (cow, sheep, goat) | Mixed-milk cheeses | Simplifies protein absorption according to HBD principles. |
| Aging | Generally fresher or hard-aged | Very aged or blue cheese | Aged and blue cheeses are high in histamines, which HBD generally seeks to manage. |
| Fat Content | Full-fat | Reduced-fat or fat-free | Full-fat is recommended for satiety and hormone balance on HBD. |
| Examples | Manchego, fresh mozzarella, chevre | Cream cheese, American cheese slices | Specific examples of approved and prohibited cheeses based on HBD rules. |
The Histamine Consideration
While the HBD is not exclusively a low-histamine diet, its focus on fresh, unprocessed food aligns with many low-histamine principles. Fermented and aged products, including many cheeses, are higher in histamine, a biogenic amine that can cause allergy-like symptoms in some individuals. The HBD's emphasis on starting with fresher foods and avoiding excessively aged or blue-veined cheeses helps mitigate this risk. For those with histamine sensitivities, choosing younger, less-aged cheeses like fresh mozzarella or ricotta over highly aged Parmesan or blue cheese is a sensible approach.
Navigating Reintroduction and Beyond
Reintroducing cheese after the initial HBD reset requires careful attention. Start with a small, single-serve portion of an approved cheese to see how your body reacts. As with any protein on the HBD, aim for a measured serving alongside your allowed vegetables. Consistency is key—eating the same types of simple, full-fat cheese will help you identify what works best for your body. The HBD is more than a short-term fix; it's a guide to understanding how your body responds to different foods and creating a sustainable, long-term eating plan.
Conclusion
The HBD diet does permit cheese, but not all cheese is created equal within the program's framework. The key is to wait until the reintroduction phase and then opt for unprocessed, full-fat, single-animal-source varieties. Avoid anything ultra-processed or with mixed ingredients. By following these simple rules and paying attention to your body's signals, you can enjoy delicious, real cheese while staying aligned with the principles of the Human Being Diet.
For more detailed information on the HBD diet, including specific phases and food lists, consult the official guide by Petronella Ravenshear.
