Frederic Melton
Eating cheese is generally safe for people with diabetes when consumed in moderation as part of a balanced diet. Cheese is low in carbohydrates and has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. However, some types of cheese are high in saturated fat and sodium, which can negatively impact health if consumed in large quantities. People with diabetes should be mindful of their sodium intake and opt for low-sodium, low-fat cheeses such as mozzarella, cottage cheese, ricotta, and Swiss cheeses.
Is Cheese Bad for Blood Sugar?
| Characteristics | Values |
|---|---|
| Carbohydrates | Most cheeses contain little to no carbohydrates, putting them very low on the glycemic index (GI) scale. |
| Glycemic Index | The GI scale rates foods (from 1 to 100) based on how quickly they cause blood sugar levels to rise. Foods with lower GI scores are less likely to cause blood sugar spikes. |
| Protein | Cheese is an excellent source of protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthy foods or consume too many sugary carbohydrates. |
| Fat | Cheese is high in fat compared to many other foods, particularly saturated fat. Lower-fat varieties are recommended for people with diabetes. |
| Sodium | Cheese can be high in sodium, which can increase the risk of high blood pressure and heart disease. Lower-sodium cheeses, such as mozzarella, are recommended for people with diabetes. |
| Portion Size | People with diabetes must be mindful of portion sizes to manage their fat and sugar intake. A single serving of cheese is typically about 1 oz or the size of two dice. |
| Balanced Diet | Cheese can be included in a balanced, healthy diet for people with diabetes, but it should be consumed in moderation and paired with high-fiber foods. |
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What You'll Learn
People with diabetes can eat cheese in moderation
However, it is important to note that cheese is high in saturated fat and sodium, which can increase the risk of obesity and heart disease. As such, it is recommended to opt for lower-fat varieties of cheese and stick to the serving size. Some examples of low-fat cheese include cottage cheese, ricotta cheese, and mozzarella.
People with diabetes should also be mindful of their carbohydrate intake when consuming cheese. While cheese itself is low in carbohydrates, it is often paired with sources of carbohydrates such as crackers, fruit, or honey. These can directly affect blood sugar levels, so it is important to consider the overall nutritional content of a meal or snack when including cheese.
Additionally, some cheeses are higher in sodium than others. People with diabetes should avoid salty cheeses such as feta and halloumi, as consuming too much sodium can increase the risk of high blood pressure and heart disease. Instead, they can opt for lower-sodium cheeses such as mozzarella, Emmental, and Wensleydale.
In conclusion, while people with diabetes can eat cheese, it is important to do so in moderation and as part of a balanced diet that considers overall carbohydrate, fat, and sodium intake.
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Cheese is low in carbohydrates and has a low glycemic index
People with diabetes can usually eat cheese in moderation. While cheese is high in fat and calories compared to many other foods, it is generally low in carbohydrates and is unlikely to affect blood sugar levels. Cheese is also high in protein, which may help balance out the blood sugar spikes that occur when eating carbohydrates alone. When eaten together, they take longer to burn off.
The glycemic index (GI) is a 100-point scale that rates foods based on how rapidly they may cause blood sugar to rise. Foods are given a higher value the more rapidly blood sugar rises. Most cheeses contain little to no carbohydrates and rate low on the GI scale. Cheese can help maintain glucose levels because it is low on the GI scale. The slow-digesting carbohydrates in dairy products contribute to more stable blood sugar levels, which is particularly valuable for individuals working to manage or prevent diabetes.
Some cheeses have more carbohydrates than others, and it's important to check the nutritional label on different cheeses. Lactose-free cheeses typically contain fewer carbohydrates. People with diabetes may want to consider cheese options low in saturated fat and sodium, and incorporate cheese into full meals to avoid blood sugar spikes.
Low-fat cheeses such as cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep blood sugar in check. Mozzarella, Emmental, and Wensleydale cheese are among the lowest sodium options. People with diabetes should avoid more salty cheeses, such as feta and halloumi, and processed cheeses, as these are very high in salt and might also contain other potentially risky ingredients.
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Cheese is high in saturated fat and sodium
While cheese is generally low in carbohydrates and unlikely to affect blood sugar levels, it is high in saturated fat and sodium. Therefore, it is recommended that people with diabetes consume cheese in moderation as part of a balanced diet.
Cheese is a good source of protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthier foods or consume too many sugary carbohydrates. This may help balance out blood sugar spikes that occur when eating carbohydrates alone. However, cheese is also high in saturated fat and sodium, which can negatively impact health if consumed in large quantities.
Saturated fats are harmless in small amounts, but consuming too much can contribute to weight gain, high cholesterol, and heart disease. Similarly, consuming too much sodium can cause an increase in blood pressure, so it is important to limit salt intake, especially for those with diabetes who are already at a higher risk of heart disease.
To minimise these risks, people with diabetes should opt for lower-fat varieties of cheese and stick to the recommended serving size. Low-sodium cheeses such as mozzarella, Emmental, and Wensleydale are also recommended. People with diabetes should avoid processed cheeses, as these are very high in salt and may contain other risky ingredients.
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Low-fat cheeses are a healthier option
While cheese is generally safe for people with diabetes to consume, it's important to do so in moderation and as part of a balanced diet. This is because, while most cheeses contain little to no carbohydrates, putting them low on the glycemic index (GI) scale, cheese is high in fat and calories compared to many other foods. As such, it's best to opt for low-fat varieties of cheese, such as cottage cheese, ricotta cheese, or mozzarella, which are high-protein choices that can help keep your blood sugar in check.
Mozzarella, in particular, is a great low-sodium cheese option for people with diabetes. Other low-sodium options include Emmental and Wensleydale, while American and Monterey Jack have slightly more saturated fat. People with diabetes should avoid processed cheeses, as these are very high in salt and may contain other risky ingredients.
When choosing a cheese, it's important to consider its glycemic content, which is based on how quickly the body can digest the carbohydrates in a food. The GI scale rates foods from 1 to 100, with foods that cause a quicker rise in blood sugar receiving a higher value. Most cheeses rate low on the GI scale, but some have more carbohydrates than others, so it's important to check the nutritional label.
In addition to choosing low-fat cheeses, people with diabetes can also incorporate cheese into full meals to avoid blood sugar spikes. This balanced approach to eating cheese can help individuals enjoy it without damaging their health. For example, cheese can be served with high-fibre, low-calorie foods or used as a salad dressing instead of less healthy alternatives.
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Pairing cheese with high-fibre foods is beneficial
While cheese is generally low in carbohydrates and unlikely to affect blood sugar levels, it is still recommended to be consumed in moderation as part of a balanced diet. Cheese is high in saturated fat and sodium, which can negatively impact health if consumed in large quantities. People with diabetes are advised to opt for lower-fat cheese varieties and monitor serving sizes.
Pairing cheese with high-fibre foods can be especially beneficial for individuals with diabetes. High-fibre foods are plant-based and include legumes, beans, whole grains, fruits, vegetables, nuts, and seeds. Fibre can be soluble or insoluble. Soluble fibre attracts water and forms a gel in the intestines, helping to lower blood sugar and cholesterol levels. Insoluble fibre, on the other hand, aids in moving food through the digestive system and bulking up stool, but it may irritate the intestines.
When creating a meal plan, it is essential to consider the glycemic content of foods, especially for people with diabetes. The glycemic index (GI) rates foods on a scale of 1 to 100 based on how quickly they cause blood sugar levels to rise. Foods with little to no carbohydrates, like most cheeses, have a low GI and can help maintain stable blood sugar levels.
Some high-fibre foods that pair well with cheese include whole-grain crackers, fruits, and vegetables. For example, you can spread ricotta cheese on whole-grain crackers or enjoy a quarter-cup of cottage cheese with fruit. These combinations provide both the nutritional benefits of cheese and the blood sugar-regulating properties of high-fibre foods.
In summary, pairing cheese with high-fibre foods can be beneficial, especially for individuals with diabetes, by providing nutritional value and helping to maintain stable blood sugar levels. However, it is important to consume cheese in moderation and consider the overall balance of one's diet.
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Frequently asked questions
Cheese is generally low in carbohydrates and unlikely to affect blood sugar levels. However, it is high in saturated fat and sodium, so it should be consumed in moderation.
Low-fat cheeses such as cottage cheese, ricotta cheese, and mozzarella are high-protein choices that help keep blood sugar in check. Mozzarella, Emmental, and Wensleydale are also among the lowest sodium options.
People with diabetes should avoid processed cheeses, as they are very high in salt and may contain other risky ingredients. Some fresh cheeses, such as feta and halloumi, are also high in sodium and should be consumed in moderation.
A single serving of cheese is typically about 1 ounce or the size of two dice. It's important to stick to the serving size and incorporate cheese into a balanced diet to avoid blood sugar spikes.
Cheese is an excellent source of protein, which can help people feel fuller for longer and reduce the temptation to binge on unhealthful foods or sugary carbohydrates. It also contains other beneficial nutrients and can be a good option for vegetarians.
