Randy Chandler
Cheese is a beloved food product enjoyed by many, but its nutritional profile has been a subject of debate, especially regarding its impact on insulin resistance. Insulin resistance is a condition that commonly develops with ageing and obesity, leading to high blood glucose levels and an increased risk of cardiovascular disease and Type 2 diabetes. While cheese is often associated with high-fat content, recent studies on rats have suggested that both low- and regular-fat cheeses may improve insulin sensitivity and reduce insulin resistance. However, it is essential to consider the potential risks and health implications, especially for those with diabetes or insulin resistance.
| Characteristics | Values |
|---|---|
| Impact on insulin resistance | A 2019 study on rats found that both low- and regular-fat cheeses improved insulin sensitivity and reduced insulin resistance. |
| Impact on blood sugar | Cheese has a low glycemic index, meaning it releases glucose slowly and does not significantly spike blood sugar levels. It can be paired with higher-GI foods to balance them out. |
| Nutritional value | Cheese is high in protein, which helps people feel fuller for longer. It is also generally low in carbohydrates. However, it is high in saturated fat, sodium, and calories, so it should be consumed in moderation. |
| Health considerations | People with diabetes should choose low-fat and low-sodium cheeses and stick to serving sizes. Fresh cheese has a lower sodium content than processed cheese. |
| Risks | Excessive cheese consumption can increase the risk of obesity, high cholesterol, and heart disease. |
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What You'll Learn
- Cheese can be a part of a healthy eating plan for people with diabetes
- Cheese has a low glycemic index, meaning it releases glucose slowly
- Cheese is high in saturated fat, sodium, and calories, so moderation is key
- Low-fat cheeses like cottage cheese, ricotta, and mozzarella are high-protein choices
- A study found that both reduced- and regular-fat cheese reduced insulin resistance
Cheese can be a part of a healthy eating plan for people with diabetes
People with diabetes can include cheese in their diet, but it is important to choose the right types and consume it in moderation. Cheese is a good source of protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthy foods or eat too many sugary carbohydrates. It also has a low glycemic index, meaning it releases glucose slowly and will not cause significant spikes in blood glucose.
However, cheese can be high in fat, sodium, and calories, so it should be eaten in moderation as part of a balanced diet. Some cheeses have higher calories, saturated fats, and salt content, so it is important to choose healthier, low-salt, and lower-fat varieties. Fresh cheese, for example, has a lower mean salt content of 498 mg per 100g compared to processed cheese. Mozzarella, cottage cheese, ricotta cheese, and low-fat string cheese are some low-fat options that are suitable for people with diabetes.
When consumed in moderation, cheese can be beneficial for people with diabetes. It can help manage blood sugar levels and provide protein and other nutrients. However, it is important to be mindful of portion sizes and to pair cheese with other nutrient-rich, high-fibre, and low-calorie foods.
While cheese can be a part of a healthy eating plan for people with diabetes, it is important to remember that not all cheeses are created equal, and some may be safer and healthier than others for those with diabetes.
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Cheese has a low glycemic index, meaning it releases glucose slowly
People with diabetes can usually eat cheese in moderation. Cheese has a low glycemic index (GI), meaning that it releases glucose slowly and will not trigger significant blood glucose spikes. 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 the blood sugar rises. Most cheeses contain little to no carbohydrates and rate low on the GI scale.
A 2019 study, although done on rats, looked at the impact of low- and regular-fat cheeses and found that they improved insulin sensitivity according to one measurement. This improvement reduced the risk of diabetes without affecting insulin production or body weight. It is worth noting that the Dairy Farmers of Canada funded this study.
Cheese is also high in protein. A single slice or 1 oz of Cheddar cheese contains about 7 g of protein. Protein can help people feel fuller for longer, reducing the temptation to binge on unhealthful foods or eat too many sugary carbohydrates. Cheese is an excellent source of protein for people who have a vegetarian diet and have diabetes.
Cheese can be incorporated into a balanced diet if one has diabetes. Because it is high in saturated fat, sodium, and calories, it should be eaten in moderation. One way to do this is to eat it alongside other nutrient-rich foods. For diabetes-friendly meals or snacks, people should choose healthful cheeses and serve them with foods that are high in fiber and low in calories.
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Cheese is high in saturated fat, sodium, and calories, so moderation is key
Cheese is a food that can be incorporated into a balanced diet for people with diabetes. However, it is important to remember that cheese is high in saturated fat, sodium, and calories, so moderation is key.
Cheese is generally low in carbohydrates and has a low glycemic index (GI), meaning it releases glucose slowly and does not significantly affect blood sugar levels. This makes it a good food to pair with higher-GI foods to balance out blood sugar spikes. Additionally, cheese is high in protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthy foods or consume too many sugary carbohydrates.
However, due to its high-fat content, consuming too much cheese can increase the risk of obesity and contribute to weight gain, high cholesterol, and heart disease. People with diabetes are already at risk for obesity, so it is important to be mindful of portion sizes and choose low-fat cheese options when possible.
Some specific types of cheese that are recommended for people with diabetes include mozzarella, cottage cheese, ricotta cheese, and low-fat string cheese. These cheeses can be paired with whole-grain crackers, fruit, or vegetables to create a balanced snack.
While cheese can be a part of a healthy diet for people with diabetes, it should be consumed in moderation and paired with other nutrient-rich foods to avoid negative health impacts.
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Low-fat cheeses like cottage cheese, ricotta, and mozzarella are high-protein choices
People with diabetes can usually eat cheese in moderation. However, it's important to choose the right kinds of cheese and to be mindful of portion sizes. While cheese is generally low in carbohydrates and does not significantly affect blood sugar levels, it is high in saturated fat, sodium, and calories. Therefore, it is recommended to opt for lower-fat varieties.
Cheese is also an excellent source of protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthy foods or eat too many sugary carbohydrates. This is especially beneficial for people with diabetes who follow a vegetarian diet. A single slice or 1 ounce of cheddar cheese contains about 7 grams of protein.
In addition to its nutritional benefits, cheese has a low glycemic index (GI), meaning it releases glucose slowly and does not cause significant blood glucose spikes. This makes it a great food to pair with higher-GI foods to balance them out. For example, pairing cheese with sources of carbohydrates, such as crackers, fruit, or honey, can prolong feelings of fullness and satisfaction.
While cheese can be a part of a healthy diet for people with diabetes, it is important to consume it in moderation and choose low-fat, low-sodium varieties to manage symptoms and avoid increasing the risk of obesity and heart disease.
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A study found that both reduced- and regular-fat cheese reduced insulin resistance
People with diabetes can usually eat cheese in moderation. While cheese is high in fat, calories, salt, and saturated fat, it is also low in carbohydrates and does not affect blood sugar levels. This makes it a great food to pair with higher-GI foods to balance them out.
Cheese is also high in protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthy foods or eat too many sugary carbohydrates. A single slice or 1 ounce of cheddar cheese contains about 7 grams of protein.
However, chronic and excessive fat consumption can lead to insulin resistance. Therefore, in the long term, cheese consumption on a high-calorie diet can increase insulin resistance and facilitate the development of diabetes.
A 2019 study, although conducted on rats, found that both low- and regular-fat cheeses improved insulin sensitivity according to one measurement. This improvement reduced the risk of diabetes without affecting insulin production or body weight. The researchers at the University of Alberta created a rat model of insulin resistance that shared many characteristics with humans. After four weeks, the rats were divided into three groups:
- Lard diet
- Lard diet and reduced-fat cheddar cheese
- Lard diet and regular-fat cheddar cheese
All the diets had the same total amount of fat, only the source varied (lard versus cheese). The rats ate these diets for eight more weeks. The most interesting finding in the research was that both reduced- and regular-fat cheddar cheese reduced insulin resistance in the rats.
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Frequently asked questions
Cheese can be good for insulin resistance when consumed in moderation. A 2019 study found that low- and regular-fat cheeses improved insulin sensitivity in insulin-resistant rats. However, chronic and excessive fat consumption can lead to increased insulin resistance. Therefore, it is important to opt for low-fat varieties and watch portion sizes.
People with insulin resistance should choose cheeses that are low in saturated fat and sodium. Examples include low-fat cottage cheese, ricotta cheese, and mozzarella. Fresh cheese is also a good option as it has a lower salt content.
Cheese can be incorporated into a balanced diet for people with insulin resistance by pairing it with other nutrient-rich foods. It can be combined with higher-GI foods to balance out blood sugar spikes. For example, having an apple with cheese or making a homemade mini pizza with whole grain bread, fresh vegetables, and mozzarella cheese are good choices.
