Cheese is a widely relished dairy product known for its rich, creamy texture and taste. It is generally low in carbohydrates and high in protein, making it unlikely to cause significant spikes in blood sugar levels in diabetic patients. So, is cheese good for people with diabetes? The answer is yes! This calcium-rich food contains a wide array of vital nutrients, making it a valuable part of a balanced diet.
Read on to explore its nutritional content, benefits, drawbacks, and the best ways to include it in a diabetic-friendly diet.
Nutritional Profile of Cheese
Cheese is a nutrient-dense milk product that offers vast reserves of protein, fats, and essential vitamins and minerals. Generally, nutritional value differs based on the type of cheese, but a general breakdown per 100g of cheddar cheese includes:
Calories: 400 kcal
Protein: 25g
Fat: 33g
Carbohydrates: 1-2g
Calcium: 720mg
Sodium: 620mg
Also Read: Cheese: Why You Should Eat These 5 Varieties For Nutrition And Weight Loss
What Are The Pros Of Adding Cheese To A Diabetic Diet?
To regulate blood sugar levels diabetic patients must opt for foods that are low in glycaemic index (GI). The GI value of a food is based on how rapidly the body can digest the carbs in those foods. Foods with higher GI can rapidly raise blood sugar levels. Most cheese varieties contain little or no carbs and thus they are low in GI and make them a healthier food for keeping the blood sugar levels stable. However, a few varieties of cheese have more calories than others.
For instance, cheddar cheese contains 0.4 grams of carbohydrates per 30-gram serving, while Swiss cheese contains 1.5 grams of carbohydrates per 30-gram serving. Thus, it is important to check the nutritional label on cheeses.
Rich in proteins, adding cheese aids in maintaining muscle mass and keeps you satiated, reducing unwanted hunger pangs and overall calorie intake.
Being an abundant source of calcium cheese supports maintaining bone health and prevents bone mineral loss. This can be an advantage for diabetic patients as they are at risk of developing osteoporosis.
Some varieties of cheese are low in fat and support heart health when taken in moderate amounts. Adding fermented foods like cheeses contain probiotics that aid digestion and may support metabolic health.
Also Read: Feta, The Cheesy Way To Good Health
What Are The Cons Of Adding Cheese To A Diabetic Diet?
Cheese is high in calories, so portion control is very essential. For example, 30 grams of cheddar cheese offers 113 calories. Hence choose reduced and non-fat ones.
Diabetic patients need to cut down on sodium, as a high intake of sodium-rich foods can raise blood pressure and risk cardiovascular diseases. Certain varieties of cheese are higher in sodium, feta cheese has 316 mg of sodium in a 30-gram serving while mozzarella has just 4 mg of sodium. Always check labels and choose low-sodium options when possible.
Some diabetics may also be lactose intolerant, making certain cheeses difficult to digest.
Ways to Add Cheese To Diet
Go for varieties like ricotta, mozzarella, and cottage cheese that offer protein with lower fat content.
Pair cheese with complex whole grains like crackers, brown bread, wheat paste, vegetables, or salads for better digestion and blood sugar control.
Have cheese in recommended portion sizes (about 30 grams) to avoid excess calorie intake.
Always go for cheese labelled “low-sodium” or “reduced-salt” to prevent high blood pressure.
Add cheese as a topping rather than a main food to keep control in calorie intake.
Side Effects
Excess intake of cheese can lead to obesity and insulin resistance.
A few people may experience bloating or other digestive discomfort due to lactose intolerance.
Excess intake of saturated fats may raise LDL (bad cholesterol) levels.
High sodium content in cheese can contribute to hypertension, especially in salt-sensitive individuals.
Conclusion
Cheese can be added to part of a wholesome and balanced diabetic diet if consumed in moderation and paired with other healthy foods. Always go for low-fat, low-sodium varieties and balance them with fibre-rich meals to reap their benefits without adverse effects. Be mindful of portion size, which is key for optimising good health with diabetes.
(This Article Is Reviewed By Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
https://www.archivesofmedicalscience.com/The-causal-association-of-cheese-intake-with-type-2-diabetes-mellitus-results-from,188068,0,2.html
Cheese consumption and multiple health outcomes: an umbrella review and updated meta-analysis of prospective studies
Mingjie Zhang 1,†, Xiaocong Dong 1,†, Zihui Huang 1, Xue Li 2, Yue Zhao 1, Yingyao Wang 3,∗∗, Huilian Zhu 1,4, Aiping Fang 1,4,5,∗, Edward L Giovannucci 5,6
https://pmc.ncbi.nlm.nih.gov/articles/PMC10509445/
Dairy consumption and risk of type-2 diabetes: the untold story
Sai Krishna Gudi 1,✉
https://pmc.ncbi.nlm.nih.gov/articles/PMC8026335/
