Cheese is a popular food that is enjoyed by many people, including those with diabetes. However, cheese can be high in calories, fat, and sodium, which may raise concerns about whether it is a healthy option for people with diabetes. The effects of cheese on blood sugar levels depend on the type of cheese and portion size. When consumed in moderation, cheese may be safely incorporated into a diabetic diet.
How does cheese affect blood sugar?
Cheese has a low glycemic index, meaning it does not cause a sharp spike in blood sugar levels. However, cheese can contribute calories and fat which may indirectly affect blood sugar control and insulin sensitivity. The protein and fat in cheese helps slow digestion, preventing a rapid rise in blood sugar. Full-fat cheeses in small servings have a minimal effect on blood sugar in people with diabetes. Low-fat cottage cheese and other soft fresh cheeses are lower in fat and calories, making them a better option.
Nutrition profile of different types of cheese
There are many varieties of cheese, from soft fresh cheeses to aged hard cheeses. The nutrition content varies between types. Below is a comparison of key nutrients per 1 oz serving of different cheeses:
| Type of Cheese | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Cheddar | 115 | 9 | 0 | 7 |
| Swiss | 111 | 9 | 1 | 8 |
| Mozzarella | 85 | 6 | 1 | 6 |
| Feta | 75 | 6 | 0 | 5 |
| Cottage Cheese | 81 | 2 | 3 | 13 |
As shown, regular cheeses like cheddar and Swiss are highest in saturated fat and calories. Lower fat cheeses like mozzarella and feta are better options. Cottage cheese is very high in protein but lower in fat and calories compared to hard cheeses.
Best cheeses for diabetics
The best cheese choices for people with diabetes include:
– Cottage cheese: An excellent source of protein and calcium with less fat than hard cheeses. The protein keeps you feeling satisfied.
– Ricotta cheese: Made from whey, ricotta cheese is low in fat and calories. It has a mild flavor that works well in cooking and baking.
– Feta cheese: A flavorful cheese that can be crumbled on salads or cooked in recipes. Feta is lower in fat than aged hard cheeses.
– Mozzarella cheese: A semi-soft cheese that melts well on pizzas and casseroles. Part-skim or low-moisture mozzarella cuts down on fat.
– Parmesan cheese: Offers concentrated flavor so only a small amount is needed to add plenty of taste. Grated parmesan can give a boost of flavor without much fat or carbs.
– Goat cheese: Has a distinctive tangy, robust flavor. Goat cheese tends to be lower in fat and calories than cow’s milk cheeses.
– Cheddar cheese: Look for reduced-fat or light cheddar to cut down on saturated fat and calories while still providing cheddar flavor.
– Swiss cheese: Try low-fat Swiss cheese to reduce fat and calories while enjoying the signature nutty, slightly sweet flavor.
Stick with part-skim, low-fat, or light varieties of cheese to keep fat and calories in check. Measure portions and avoid overeating cheese.
Portion sizes of cheese for diabetics
To keep cheese intake moderate, pay attention to serving sizes. Here are some healthy portion guidelines:
– Sliced or cubed cheese: 1.5 ounces provides about 110-140 calories and 7-10g fat
– Shredded cheese: 1/4 cup is about 1 oz with 80-110 calories and 6-9g fat
– Cottage cheese: 1/2 cup portions with about 100 calories and 5g fat
– Cream cheese: Limit to 1-2 tablespoons, providing around 50-100 calories and 5-10g fat
– Grated parmesan: 1-2 tablespoons offers around 20-40 calories and 1-2g fat
– Cheese dip or sauce: Limit to 2-4 tablespoons for 50-100 calories and 5-10g fat
Stick within the recommended daily limits of around 1,500mg sodium for people with diabetes. High sodium cheeses like feta, Parmesan, Swiss, and cottage cheese will need to be carefully portioned out.
Are there any cheeses diabetics should avoid?
The cheeses that should be minimized or avoided include:
– Processed cheeses: Cheez whiz, cheese spreads, Velveeta, and American processed cheese slices are high in sodium. They also contain chemical additives.
– Cream cheese: Full-fat cream cheese is high in calories and should be eaten sparingly. Light or Neufchatel cream cheese is better.
– Queso fresco: This soft Mexican cheese is high in calories and fat. Limit to occasional small portions.
– Blue cheeses: The bold flavors means you can use less, but blue cheese is still high in fat so needs controlling.
– Full-fat ricotta: Part-skim ricotta has less fat, so is a better choice. Full-fat ricotta cheese can be high in saturated fat.
– Mascarpone: Extremely high in fat and calories, making it hard to fit into a diabetic diet. Use small portions only on rare occasions.
In addition to the cheeses above, avoid cheese-based appetizers and dishes that are high in calories, sodium, and fat like macaroni and cheese, cheese-laden casseroles, and deep-fried cheese items.
Tips for adding cheese to a diabetic diet
Here are some tips for incorporating cheese into a healthy diet when you have diabetes:
– Choose reduced-fat or part-skim varieties to cut calories and saturated fat.
– Measure portions carefully using a food scale or measuring cups. Don’t eyeball a serving.
– Mix in some stronger flavored cheeses like parmesan so you can use less while still getting lots of flavor.
– Try sprinkling small portions of shredded cheese onto dishes instead of eating big slices.
– Use cheese as a flavoring or topping instead of making it the main part of a meal.
– Read labels and compare brands to find the options lowest in fat, sodium, and calories.
– Avoid pairing cheese with other high calorie foods like fatty meats or refined carbs.
– When dining out, ask for cheese to be served on the side or left off high-fat items.
– Substitute cottage cheese or part-skim ricotta for cream cheese or mascarpone in recipes.
– Create a cheese board with a variety of cheese in small portions to help control serving sizes.
Healthy recipes with cheese for diabetics
It’s easy to incorporate cheese into healthy recipes suitable for a diabetic diet. Here are some recipe ideas:
– Breakfast: Add a sprinkle of shredded low-fat cheddar or a spoonful of cottage cheese to your morning omelet.
– Lunch: Melt low-moisture part-skim mozzarella over whole grain pizza dough along with veggies for a individual pizza.
– Snacks: Spread a tablespoon of light cream cheese or whipped ricotta cheese onto whole grain crackers or vegetable slices.
– Salads: Crumble a small amount of tangy feta or goat cheese over leafy green salads.
– Soups: Mix a tablespoon or two of grated parmesan into minestrone or vegetable soup.
– Vegetables: Top roasted cauliflower or Brussels sprouts with a tablespoon of shredded Gruyere or Gouda for flavor.
– Pasta: Toss hot pasta with a spoonful of cream cheese, Parmesan, and Italian seasoning for a fast cheese sauce.
– Chili: Stir a small amount of shredded cheddar into vegetarian chili before serving.
– Baked goods: Use part-skim ricotta and mozzarella as a lower fat substitute for cream cheese in healthy muffin and bread recipes.
With some ingredient swaps and smart portion sizes, it’s certainly possible to enjoy cheese as part of a healthy diet for managing diabetes. Discuss cheese and other dietary choices with your doctor or dietitian to develop eating habits that work for your health needs.
Conclusion
Cheese can be part of a healthy type 2 diabetes diet when consumed in proper portions. Choose low-fat cheese varieties and measure out 1-2 ounce portions to keep calories, fat, and sodium in check. Avoid excessive snacking on cheese. Pair cheese with non-starchy vegetables, whole grains, beans or other healthy foods to balance out a meal. Check with your healthcare provider about how cheese fits into your overall dietary needs. In moderation alongside an otherwise balanced diet, the right cheeses can be safely enjoyed as part of diabetes management.