Cheese is a beloved and centuries-old delicacy, with its diverse varieties and savory taste making it a key part of many cuisines. From mild brie to zesty cheddar, this delicious treat can add extra flavor to any meal.
On the other hand, due to its high fat content, whether cheese is safe to eat for people with diabetes has been a matter of contention among scholars.
While some advocate that people with diabetes can consume certain types in limited amounts, others suggest abstaining from cheese altogether.
When it comes to living with diabetes, a balanced diet is essential. Cheese and other dairy products can be part of this diet, but only if eaten in moderation.
Although cheddar is a good choice for people with diabetes, it is essential to avoid varieties containing artificial flavors and colors.
Swiss cheese
Swiss cheese is a semi-hard yellow cheese made from pasteurized cow’s milk. These cheeses are not too salty or spicy.
Feta cheese
Feta cheese is a great choice for anyone looking to lose weight because it’s a low calorie cheese. It is made from fermented sheep’s or goat’s milk (or a combination of both).
Plus, it’s one of the least salty cheeses available, making it suitable for people on a low-sodium diet.
mozzarella cheese
Mozzarella, the most consumed cheese, is a crucial ingredient in many Italian dishes.
This cheese is usually made from buffalo milk and is a healthier option due to its probiotic properties, such as bacteria Lactobacillus casei and Lactobacillus fermentum.
The relationship between cheese and blood sugar
It is essential for people with diabetes to maintain a healthy and balanced diet. Contrary to popular belief, cheese, which is high in fat and calories, can be included in moderation in the diet of people with diabetes. Recent research has shown that eating cheese in small amounts can be beneficial for diabetes management.
Cheese contains quite a bit of fat, but it also contains a low amount of carbohydrates, so eating it has little effect on blood sugar. A to study found that cheese may even reduce the risk of developing type 2 diabetes. That’s because of the calcium and vitamin D in cheese, which can help regulate insulin levels.
Eating raw cheese is one of the best ways for people with diabetes to enjoy cheese. This form of cheese is packed with natural, beneficial enzymes found in milk, and organic cheese contains 62% more heart-healthy omega-3 fatty acids than regular dairy products.
Glycemic index of cheese
The glycemic index (GI) works as a tool to measure how quickly foods raise your blood sugar levels.
High GI foods are quickly absorbed and cause a sudden and significant spike in blood sugar. On the other hand, low GI foods are absorbed more slowly and cause a slower and more gradual rise in blood sugar.
Cheese has a relatively low glycemic index, with most cheeses having a GI value below 50. For example, the GI of cheeses like mozzarella and pressed cottage cheese is 0.
This means that eating cheese is unlikely to cause an increase in blood sugar. However, it is crucial to keep in mind that the glycemic index of cheese can vary depending on the type of cheese and the preparation. Additionally, eating cheese in combination with other high-GI foods can increase the overall glycemic effect of a meal.
The benefits of cheese for diabetes
Eating cheese can help lower blood sugar levels and improve insulin sensitivity for several reasons:
Protein and fat content
Cheese is high in protein and fat, which can slow carbohydrate absorption and help keep blood sugar levels stable.
Calcium
Cheese is a good source of calcium, which helps regulate blood sugar and insulin sensitivity.
Probiotics
Certain types of cheese, such as fermented cheeses, contain probiotics. These are beneficial bacteria that can help improve gut health and insulin sensitivity.
Low glycemic index
As mentioned earlier, cheese has a relatively low glycemic index. This means that eating cheese is unlikely to cause a rapid or significant rise in blood sugar.
Side effects of cheese on diabetics
If you don’t eat cheese in the right portion size, it can be detrimental to people with diabetes. Here are some potential risks and side effects of eating cheese:
Increased risk of weight gain
Cheese is high in fat and calories, which can contribute to weight gain if eaten in excess. Additionally, it can be especially problematic for people with diabetes, as being overweight or obese makes it more difficult to manage blood sugar levels.
Increased risk of heart disease
Cheese is also high in saturated fat, which can contribute to heart disease. Additionally, people with diabetes are already at an increased risk of heart disease, so consuming too much cheese may further increase this risk.
Lactose intolerance
Some people with diabetes may also be lactose intolerant, which means they have difficulty digesting the sugar in dairy products like cheese. Consuming too much cheese can cause digestive discomfort, gas, bloating and diarrhea.
What are the best varieties of cheese for diabetes?
Although cheese can be part of a balanced diet, not all cheeses are created equal. Some varieties have a high salt content. Some contain more calories per serving, while others are packed with artificial flavors and colors.
It is important to note that the effects of cheese on blood sugar and insulin sensitivity depend on the individual and the type of cheese consumed.
Additionally, eating cheese with other carbohydrate-rich foods can impact blood sugar levels. You can speak to a HealthifyMe nutritionist for personalized advice on including cheese in your diet.
Here are some of the healthiest cheese options for people with diabetes:
Goat cheese
It is more digestible than other cheeses. Therefore, goat cheese is a good dairy substitute for people who are lactose intolerant. According to USDAhard goat cheese has 128 calories and 8.65 grams of protein per ounce.
cottage cheese
Cottage cheese is a great low-calorie cheese option with reasonable amounts of protein and calcium. According to USDA100 grams of cottage cheese contains only 72 calories but offers more than 12 grams of protein.
Since people with diabetes are more prone to high blood pressure, they should limit their salt intake. Cottage cheese has the lowest salt content of over 600 varieties of cheese.
Feta cheese
According to USDA, a piece of feta cheese contains 101 calories and 5.4 g of protein. Plus, because feta cheese is fermented, it also contains probiotics that can help improve gut health and digestion.
cheddar cheese
Cheddar cheese is popular primarily because of its versatility and range of flavor profiles. Although it contains B vitamins, vitamin A and calcium, you should consume cheddar cheese in moderation. According to USDAa slice of low-fat cheddar cheese contains 48.4 calories and 6.83 g of protein.
Note from The Fitness Freak
Cheese seems to have a paradoxical effect on people with diabetes. Although cheese can be a good source of protein and calcium, it is also high in fat and calories, which contributes to weight gain and increases the risk of heart disease in people with diabetes. Additionally, consuming too much cheese can aggravate digestive discomfort. However, cheese has a low glycemic index and its consumption in moderate portions can be considered part of a healthy diet for diabetics.
The crucial step is to choose authentic quality cheese from high quality milk sources such as cows, goats and sheep. Goat and sheep cheeses contain more heart-healthy fats than cow’s milk cheeses. Also, avoid using processed cheese that come in packages like sliced or cubed cheese because it contains emulsifiers, phosphates and hydrogenated oils, among others. These are not good for diabetes.
Conclusion
When it comes to dietary management of diabetes, it’s essential to be aware of all the food groups you eat.
Dairy products, particularly cheese, have been a source of uncertainty. However, there’s no need to worry, assuming you eat cheese in moderation and incorporate it into a well-balanced meal plan.
It’s important to remember that consuming too much cheese can contribute to weight gain and increase the risk of heart disease in people with diabetes.
Also, watch out for processed cheese, which may contain additional ingredients that can negatively affect blood sugar.
It’s always best to consult your health care provider or registered dietitian for personalized advice on how to include cheese in your diet.
Research sources
1. Guo J, Givens DI, Astrup A, Bakker SJL, Goossens GH, Kratz M, Marette A, Pijl H, Soedamah-Muthu SS. The impact of dairy products in the development of type 2 diabetes: where is the evidence in 2019? Adv Nutr. 2019 Nov 1;10(6):1066-1075. doi: 10.1093/advances/nmz050. PMID: 31124561; PMCID: PMC6855942.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6855942/
2. The amount and type of dairy product consumption and the incidence of type 2 diabetes: results of the EPIC-InterAct study, The American Journal of Clinical Nutritionvolume 96, number 2, august 2012, pages 382 to 390
https://academic.oup.com/ajcn/article/96/2/382/4576917?login=false
3. US Department of Agriculture data. Data Type: Legacy SR | Food Category: Dairy and Egg Products | FDC ID: 1156
https://fdc.nal.usda.gov/fdc-app.html#/food-details/172197/nutrients
4, US Department of Agriculture data. Data Type: Legacy SR | Food Category: Dairy and Egg Products | FDC ID: 173417
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173417/nutrients
5. US Department of Agriculture data. Data Type: Legacy SR | Food Category: Dairy and Egg Products | FDC ID: 173420
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/nutrients
6. US Department of Agriculture data. Data Type: Legacy SR | Food Category: Dairy and Egg Products | FDC ID: 173439
https://fdc.nal.usda.gov/fdc-app.html#/food-details/173439/nutrients
