Andy Montoya
Cheese is generally safe for people with diabetes to consume, but it should be eaten in moderation as part of a balanced diet. While cheese is low in carbohydrates and does not significantly affect blood sugar levels, it is high in fat, sodium, and calories. As people with diabetes are at an increased risk of heart disease, they may want to opt for lower-fat cheeses and be mindful of their overall saturated fat intake. Some studies have even found that cheese may lower the risk of developing type 2 diabetes.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Glycemic index | Low |
| Blood sugar | Does not cause spikes |
| Sodium | High |
| Fat | High |
| Calories | High |
| Protein | High |
| Safe for diabetics? | Yes, in moderation |
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What You'll Learn
Cheese can be eaten in moderation by sugar patients
However, it is important to note that cheese is also high in sodium and saturated fat, two nutrients that those with diabetes should keep to a minimum. Therefore, it is recommended to opt for low-fat or non-fat, low-sodium versions of cheese. Some examples include cottage cheese, ricotta cheese, mozzarella, Swiss cheese, and feta cheese. These cheeses are high in protein and low in carbohydrates, making them suitable for people with diabetes.
It is also important for people with diabetes to be mindful of portion sizes and to pair cheese with other nutrient-rich foods to create a balanced diet. For example, cheese can be paired with high-fiber foods such as sprouted-grain crackers or bread, or with fruits or vegetables. By incorporating cheese into meals and paying attention to nutrition labels, people with diabetes can enjoy cheese while managing their blood sugar levels effectively.
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It is low in carbohydrates and has a low glycemic index
People with diabetes can eat cheese, but it is essential to do so in moderation. Cheese is low in carbohydrates and has a low glycemic index (GI). The glycemic index is a 100-point scale that rates foods based on how rapidly they may cause blood sugar to rise. Foods with low GI scores release glucose slowly and do not trigger significant blood glucose spikes.
Cheese is also high in protein, which can help people feel fuller for longer, reducing the temptation to binge on unhealthful foods or eat too many sugary carbohydrates. For example, a single slice or 1 oz of Cheddar cheese contains about 7 g of protein. Similarly, a 1-ounce serving of part-skim mozzarella cheese contains 2 grams of carbohydrates and 7 grams of protein. Mozzarella is a versatile cheese that can be tossed into a salad or melted onto vegetables.
Other cheeses with low-carbohydrate content include cottage cheese, ricotta cheese, and Swiss cheese. A half-cup serving of cottage cheese has 12 grams of protein and only 5 grams of carbohydrates. A half-cup serving of ricotta has 14 grams of protein and 6 grams of carbohydrates. Just 1 ounce of Swiss cheese contains less than 1 gram of carbohydrate and 8 grams of protein.
While cheese can be a healthy component of a meal plan for people with diabetes, it is important to consider its high-fat and sodium content. People with diabetes may want to opt for low-fat or non-fat cheeses and those with lower sodium content.
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It is high in protein and calcium
Cheese is a staple in many diets around the world and is generally safe for people with diabetes to consume in moderation. It is a great source of protein and calcium, which can help manage blood sugar levels.
Protein can help people feel fuller for longer, reducing the temptation to binge on unhealthful foods or consume too many sugary carbohydrates. A single slice or 1 oz of Cheddar cheese contains about 6-7 grams of protein. Cheddar cheese is also a good source of calcium, B vitamins, and vitamin A.
Goat cheese is another healthy option for people with diabetes. It contains 6 grams of protein per ounce, as well as vitamins A, B2, B12, D, calcium, iron, phosphorus, and potassium. Goat cheese is also easier to digest than other cheeses, making it a good option for those with lactose intolerance.
Other cheeses that are high in protein include Swiss cheese, with 8 grams of protein per ounce, and mozzarella, with 7 grams of protein per ounce. These cheeses can also help manage blood sugar levels when paired with carbohydrates.
While cheese can be a healthy part of a diabetic diet, it is important to consume it in moderation and as part of a balanced diet. Some cheeses are high in saturated fat, sodium, and calories, so it is important to opt for lower-fat varieties and stick to the recommended serving size of 1-1.5 oz.
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It is also a source of probiotics
Cheese is a staple in many diets around the world, and it can be consumed by people with diabetes, contrary to popular belief. It is a good source of calcium and protein and can be beneficial when enjoyed as part of a balanced diet. However, it is best consumed in moderation due to its high-fat content.
Cheese is also a source of probiotics, which are good bacteria that can improve gut health and digestion. Probiotics can be found in some types of cheese, typically those that have been aged but not heated afterward. This includes both soft and hard cheeses, such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, and cottage cheese. Feta cheese, made from fermented sheep or goat milk, also contains probiotics and has the second-lowest salt content among cheeses, making it a good option for low-sodium diets.
Probiotics offer a range of health benefits, including potential improvements to overall health by fostering the growth of good bacteria in the gut. Eating foods containing probiotics can help restore the natural balance between good and harmful bacteria in the gut, which is believed to be linked to various conditions, including allergies, mood disorders, and arthritis.
It is important to note that not all cheeses contain probiotics, and consuming too much cheese can have negative health impacts due to its high-calorie, saturated fat, and sodium content. Therefore, it is recommended to choose low-fat or non-fat, low-sodium cheese varieties and stick to the serving size of 1-1.5 oz per serving.
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Some cheeses are better than others for sugar patients
Cheese is a great source of calcium and protein and can be included in a diabetes-friendly diet. However, it is also high in fat and calories, so it should be consumed in moderation. The good news is that some cheeses are better than others for people with diabetes.
Goat cheese is a good option for people with type 2 diabetes. It contains 102 calories and 6 grams of protein per ounce and includes vitamins A, B2, B12, D, calcium, iron, phosphorus, and potassium. Goat cheese is also easier to digest than other cheeses, making it a good dairy substitute for people with lactose intolerance.
Part-skim mozzarella is another good option for people with diabetes. It is low in carbohydrates, high in protein, and lower in saturated fat compared to full-fat cheeses. A 1-ounce serving of part-skim mozzarella contains 2 grams of carbohydrates, 7 grams of protein, and 3 grams of saturated fat. The protein in mozzarella helps to slow digestion, so even if you pair it with carbs, it can help lower spikes in blood sugar.
Reduced-fat Swiss cheese is also a good choice for people with diabetes. A 1-ounce serving contains 53 milligrams of sodium, 8 grams of protein, and less than 1 gram of carbohydrate. Swiss cheese can be enjoyed in a whole-grain panini, salad, or quiche.
Part-skim ricotta cheese is another option for people with diabetes. It contains protein, has a low-carbohydrate content, and is low in saturated fat. A half-cup serving of ricotta has 14 grams of protein and 6 grams of carbs.
Other good choices for people with diabetes include feta cheese, which has the second-lowest salt content among cheeses, and natural cheddar cheese, which contains B vitamins, vitamin A, and calcium. Low-fat cottage cheese is also a high-protein choice that can help keep blood sugar in check.
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Frequently asked questions
Cheese can be included in a diabetic diet in moderation, as it is low in carbohydrates and does not affect blood sugar levels. However, it is high in saturated fat, sodium, and calories, so it should be balanced with other nutrient-rich foods.
Some cheese snacks that won't spike blood sugar include low-fat cottage cheese with fruit, low-fat string cheese, ricotta spread on whole-grain crackers, and mini whole-grain pizzas with vegetables and mozzarella.
Goat cheese is a good option for diabetic patients because it is easier to digest than other cheeses and is a good source of vitamins and minerals. Other healthy options include low-calorie cheeses like cottage cheese and feta cheese.
Diabetic patients should limit their cheese consumption to around 1.5 ounces or less per day. It is important to read nutrition labels and choose low-sodium options with 140 mg of sodium or less per serving.
According to some studies, cheese may lower the risk of developing type 2 diabetes. However, a 2019 study found that increasing dairy consumption was associated with an increased risk of type 2 diabetes. More research is needed to fully understand the impact of cheese on diabetes risk.
