Patrick Oconnell
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. It is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks. It also contains a coagulant and bacterial cultures. The most common type of fat found in cheese is saturated fat, which can impact cholesterol, blood pressure, and the risk of associated diseases. However, cheese also contains linoleic acid, which has some health benefits, including anticarcinogenic properties, promoting muscle growth, and some anti-diabetic properties. Another component of milk is lactose, the milk sugar. So, what kind of sugar is in cheese?
| Characteristics | Values |
|---|---|
| Type of sugar | Lactose |
| Sugar content | Lower than milk |
| Glycemic index | Low |
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What You'll Learn
How does cheese affect blood sugar levels?
Cheese is made mostly of milk, which contains a sugar called lactose. Bacteria break down lactose into glucose and galactose, which are used as an energy source.
Cheese can help maintain glucose levels because it is low on the GI scale. The GI scale rates foods (from 1 to 100) based on how quickly they cause blood sugar levels to rise. The quicker a food causes blood sugar levels to rise, the higher it is on the glycemic index. Since most cheeses are lower in carbohydrate content, they’re likely also lower in glycemic index.
Cheese proteins are divided into two categories: caseins and whey proteins. Whey protein in isolation can stimulate insulin secretion, which prevents the rise of blood glucose levels. However, because cheese also contains high levels of saturated fatty acid, it can impact your cholesterol, blood pressure, and risk of associated diseases. If consumed in excess, saturated fats can also affect insulin sensitivity, leading to an increased risk of diabetes.
Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down. It's a good idea to track and monitor your daily dairy intake with the help of a tool like a continuous glucose monitor and guidance from a registered dietitian.
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What is the glycemic index of cheese?
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. It is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks.
Cheese contains ten times more fat than milk, with 65% of saturated fats. It also contains lactose, the milk sugar. The lactic acid bacteria break lactose down into glucose and galactose to use as an energy source.
The glycemic index (GI) works as a tool to measure how quickly food raises your blood sugar levels. Foods with a high GI are rapidly absorbed and cause a sudden, significant increase in blood sugar levels. On the other hand, foods with a low GI get absorbed more slowly and cause a slower, more gradual rise in blood sugar levels.
The glycemic index of most cheese varieties is very difficult to calculate as they are low in carbohydrates. According to The American Journal of Clinical Nutrition, the glycemic index of different cheese varieties falls in the range of 0 to 10. The glycemic indices of cheddar, 93% fat-free cheddar, and cream cheese are equal to 0. At the same time, low-fat processed cheese and cottage cheese, both reduced-fat and low-fat, have glycemic indices of 10. Cottage cheese contains more carbohydrates and, subsequently, more sugar when compared to cheddar.
The glycemic load (GL) of cheese (mozzarella, pressed cottage cheese, etc.) is equal to 0.0. Cheese has a relatively low glycemic index, with most cheese having a GI value of less than 50. For example, the GI of cheese like mozzarella and pressed cottage cheese equals 0. It means that consuming cheese is unlikely to cause any spike in blood sugar levels.
It is important to keep in mind that the glycemic index of cheese can vary depending on the type of cheese and the preparation.
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What type of sugar is in cheese?
Cheese is made mostly of milk, which contains a type of sugar called lactose. Lactose is a sugar that is not easily digested by people who lack the enzyme to break it down. The lactic acid bacteria in cheese break lactose down into glucose and galactose to use as an energy source.
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. It is also lower in lactose than milk. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams of protein, 6 grams of saturated fat, and 180 milligrams of calcium.
Cheese can help maintain glucose levels because it is low on the GI scale. The GI scale rates foods (from 1 to 100) based on how quickly they cause blood sugar levels to rise. The quicker a food causes blood sugar levels to rise, the higher it is on the glycemic index.
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How does cheese affect insulin sensitivity?
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. It is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks. It also contains a coagulant, such as vinegar or rennet, and bacterial cultures.
Cheese contains ten times more fat than milk, with 65% of saturated fats. However, it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down.
Cheese can help maintain glucose levels because it is low on the GI scale. The GI scale rates foods (from 1 to 100) based on how quickly they cause blood sugar levels to rise. The quicker a food causes blood sugar levels to rise, the higher it is on the glycemic index.
Cheese proteins are divided into two categories: caseins and whey proteins. Whey protein in isolation can stimulate insulin secretion, which prevents the rise of blood glucose levels. However, because cheese also contains high levels of saturated fatty acid, it can impact your cholesterol, blood pressure, and risk of associated diseases. If consumed in excess, saturated fats can also affect insulin sensitivity, leading to an increased risk of diabetes.
A 2019 study found that both low- and regular-fat cheeses improved insulin sensitivity in prediabetic rats, although the study was industry-funded. Another study found that low-fat cheese ameliorates glucose intolerance and normalises insulin secretion in a rat model of type 2 diabetes by promoting β-cell recovery.
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How does the sugar content of cheese compare to milk?
Cheese is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks. Milk contains higher amounts of lactose (a type of sugar) compared to cheese. Milk comprises 4.99g of lactose, most of its carbohydrate content. Cheese is obtained after processing (curdling) milk and solidifying its protein, meaning cheese has a higher protein content than milk. Cheese contains 23g of protein, while milk contains 3g. The protein amount is approximately 7.6x higher in cheese compared to milk. Cheese also has higher amounts of fat compared to milk. Cheese contains 33g of fats, which makes up 51% of the daily recommended value, subdivided into 19g of saturated fats, constituting 95% of the daily recommended value. The fat in milk is negligible, as it has 1g of fat per 100g.
Cheese is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down. Cheese has less sugar than milk; milk has 5.1g of sugar per 100 grams and cheese does not contain significant amounts. Cheese has a macronutrient ratio of 25:0:75 and for milk, 27:38:35 for protein, carbohydrates and fat from calories. Both milk and cheese are low in carbohydrates; milk has 4.8g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
Cheese can help maintain glucose levels because it is low on the GI scale. The GI scale rates foods (from 1 to 100) based on how quickly they cause blood sugar levels to rise. The quicker a food causes blood sugar levels to rise, the higher it is on the glycemic index. Whey protein in isolation can stimulate insulin secretion, which prevents the rise of blood glucose levels. However, because cheese also contains high levels of saturated fatty acid, it can impact your cholesterol, blood pressure, and risk of associated diseases. If consumed in excess, saturated fats can also affect insulin sensitivity, leading to an increased risk of diabetes.
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Frequently asked questions
Cheese contains lactose, a type of sugar that is not easily digested by people who lack the enzyme to break it down.
Cheese can help maintain glucose levels because it is low on the GI scale. The GI scale rates foods based on how quickly they cause blood sugar levels to rise.
Whey protein in isolation can stimulate insulin secretion, which prevents the rise of blood glucose levels. However, because cheese also contains high levels of saturated fatty acids, it can impact insulin sensitivity, leading to an increased risk of diabetes.
