In This ArticleView AllIn This ArticleCheese NutritionImpact on Blood SugarHealth BenefitsConsiderationsHow to ChooseDiabetes Diet Tips
In This ArticleView All
View All
In This Article
Cheese Nutrition
Impact on Blood Sugar
Health Benefits
Considerations
How to Choose
Diabetes Diet Tips
Cheese is one of those foods many people say they can’t imagine living without. But for those with special dietary needs, knowing whether or not cheese is safe to eat can be critical for their health. While some nutrition experts are split on whether cheese and dairy should be included in a diabetes diet, science shows that it is OK to eat cheese if you have diabetes—but some types are better than others. So whether it’s Cheddar, mozzarella, Parmesan orvegan cheese, read on to learn which kinds of cheese can help people with diabetes better manage their condition.
What Happens to Your Body When You Eat Cheese Every Day
Here is the nutrition info for three popular types of cheese.
One ounce of Cheddar cheese has:
One ounce of parmesan cheese has:
One ounce of part-skim mozzarella cheese has:
On the plus side, cheese is a good source of bone-building calcium and muscle-promoting protein. But it’s also rich in sodium and saturated fat, two nutrients to limit if you’re living with diabetes. The daily recommended limit for saturated fat is less than 10% of calories, or less than 20 grams of saturated fat on a 2,000-calorie diet.Cheddar, parmesan and mozzarella are very similar in their saturated fat levels, with 5 grams, 4 grams and 3 grams respectively. Parmesan stands out for its high protein and calcium content, but Cheddar and mozzarella are not far off. The sodium content is also comparable among the three cheeses. Choose the type of cheese that you like best, and limit the portion size to one ounce.
Michela Buttignol and Getty Images
How Cheese Affects Your Blood Sugar
People who are living with diabetes must pay close attention to their food’s glycemic index (GI) and carb content. GI is a numbered scale ranging from 0 to 100 that represents how quickly a particular foodcauses blood sugar to rise. The higher the number, the more rapidly that food increases blood sugar.
Foods with a high GI tend to be high in carbohydrates. Fortunately, most cheeses contain little to no carbohydrates and rank low on the GI scale. That’s good news for people with diabetes who love cheese, since low-GI foods have been shown to help people manage their type 2 diabetes and maintain a healthy weight.
However, GI is not the only thing that you should take into account.Kelsey Lorencz, RDN, a registered dietitian nutritionist and nutrition advisor for Fin vs. Fin, tellsEatingWell, “Cheese is a great source of protein and fat, both of which can help slow down the digestion of carbohydrates and lead to a more steady rise and fall in blood sugar.”
Benefits of Eating Cheese
Can Help Lower Your Risk of Type 2 Diabetes
Some studies have indicated that consumption of total dairy, but not cheese specifically, are associated with a decreased risk of developing type 2 diabetes.However, many kinds of cheese are high in saturated fat, and high amounts may increase your risk of heart disease. That’s why it’s important to opt for low-saturated-fat cheeses when possible and eat the ones with high saturated fat in moderation.
“Replacing high-fat cheese with lower-fat options like Swiss, mozzarella, provolone and ricotta could help reduce diabetes risk,” states Lorencz.
Can Help You Prevent Blood Sugar Spikes
Like saturated fat, the protein content of cheese varies widely. For example, 1 ounce of Parmesan cheese provides 10 grams of protein and 4.2 grams of saturated fat, while 1 ounce of sharp Cheddar cheese contains 6.7 grams of protein and 5.4 grams of saturated fat.
What to Consider
Saturated Fat and Sodium
It’s known that eating high amounts of saturated fats can lead to cardiovascular disease (CVD), for which people with diabetes are at higher risk. While cheese may be higher in saturated fat and sodium than many other foods, the good news is that there areseveral kinds of cheeselower in saturated fat that are best for people with diabetes, such as cottage cheese, ricotta and low-fat Cheddar.
Another ingredient to watch out for in cheese is sodium.Sodium should be limitedin a diabetes diet since it can also lead to heart disease. Like saturated fat, thesodium content of cheesevaries greatly. Be a conscious consumer and read the Nutrition Facts label to ensure you’re buying cheese that’s low in sodium. It is recommended to keep your sodium intake to less than 2,300 milligrams daily, and ideally less than 1,500 mg—especially if you’re at higher risk of CVD.
Dairy Allergies or Intolerances
Approximately 65% of adults worldwide have lactose intolerance, meaning they either lack or don’t have enough of the enzyme that breaks down lactose, the naturally occurring sugars in milk.Fortunately, there are plenty of non-dairy cheese substitutes available. For example, nuts, seeds and nutritional yeast can replace cheese since they’re high in protein and healthy fats and low in saturated fat and sodium. Additionally, you can findsoy-based vegan cheesesat most grocery stores that are dairy-free and similar in taste and protein content.
Choosing the Best Cheese for Diabetes
When it comes down to choosing one cheese over another, it’s all about heart health. People with diabetes are twice as likely to develop heart disease than people who don’t have diabetes.
“Heart health is vital for people with diabetes, as high blood sugar levels can damage blood vessels and increase the risk of heart disease,” says Lorencz. “Lower-fat cheeses like Swiss, mozzarella, provolone and ricotta are better options for people with diabetes.”
Tips to Include Cheese in a Healthy Diabetes Diet
If you have diabetes, an excellent way to include cheese in your diet is to combine low-fat, low-sodium cheeses with healthy foods, such as fruit andwhole grains. Cheese has a minimal impact on your blood sugar, so it can be paired with higher-carb foods for a good balance. However, cheese should be consumed in moderation since it’s higher in calories. Recipes like ourCorn & Broccoli CalzonesandMac & Cheese for Oneare diabetes-friendly and perfect for enjoying delicious cheesy flavors.
“Low-fat cheese paired with a carbohydrate like apples or crackers makes for a great balanced snack that can keep you full and regulate the digestion of carbohydrates for sustained energy and balanced blood sugar,” advises Lorencz.
The Bottom Line
Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking. In addition, like any other food, enjoy cheese in moderation to maintain a healthy balanced diet.
How to Store Cheese
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Cheese, Parmesan, hard.U.S. Department of Agriculture. FoodData Central.Cheese, mozzarella, low-moisture, part-skim.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Peres M, Costa HS, Silva MA, Albuquerque TG.The health effects of low glycemic index and low glycemic load interventions on prediabetes and type 2 diabetes mellitus: A literature review of RCTs.Nutrients. 2023;15(24):5060. doi:10.3390/nu15245060Feng Y, Zhao Y, Liu J, et al.Consumption of dairy products and the risk of overweight or obesity, hypertension, and type 2 diabetes mellitus: A dose-response meta-analysis and systematic review of cohort studies.Adv Nutr. 2022;13(6):2165-2179. doi:10.1093/advances/nmac096American Heart Association.How much sodium should I eat per day?National Institutes of Health. National Library of Medicine.Lactose intolerance.Centers for Disease Control and Prevention.Your heart and diabetes.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Cheese, Parmesan, hard.U.S. Department of Agriculture. FoodData Central.Cheese, mozzarella, low-moisture, part-skim.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Peres M, Costa HS, Silva MA, Albuquerque TG.The health effects of low glycemic index and low glycemic load interventions on prediabetes and type 2 diabetes mellitus: A literature review of RCTs.Nutrients. 2023;15(24):5060. doi:10.3390/nu15245060Feng Y, Zhao Y, Liu J, et al.Consumption of dairy products and the risk of overweight or obesity, hypertension, and type 2 diabetes mellitus: A dose-response meta-analysis and systematic review of cohort studies.Adv Nutr. 2022;13(6):2165-2179. doi:10.1093/advances/nmac096American Heart Association.How much sodium should I eat per day?National Institutes of Health. National Library of Medicine.Lactose intolerance.Centers for Disease Control and Prevention.Your heart and diabetes.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.U.S. Department of Agriculture. FoodData Central.Cheese, Parmesan, hard.U.S. Department of Agriculture. FoodData Central.Cheese, mozzarella, low-moisture, part-skim.U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.Peres M, Costa HS, Silva MA, Albuquerque TG.The health effects of low glycemic index and low glycemic load interventions on prediabetes and type 2 diabetes mellitus: A literature review of RCTs.Nutrients. 2023;15(24):5060. doi:10.3390/nu15245060Feng Y, Zhao Y, Liu J, et al.Consumption of dairy products and the risk of overweight or obesity, hypertension, and type 2 diabetes mellitus: A dose-response meta-analysis and systematic review of cohort studies.Adv Nutr. 2022;13(6):2165-2179. doi:10.1093/advances/nmac096American Heart Association.How much sodium should I eat per day?National Institutes of Health. National Library of Medicine.Lactose intolerance.Centers for Disease Control and Prevention.Your heart and diabetes.
U.S. Department of Agriculture. FoodData Central.Cheese, cheddar.
U.S. Department of Agriculture. FoodData Central.Cheese, Parmesan, hard.
U.S. Department of Agriculture. FoodData Central.Cheese, mozzarella, low-moisture, part-skim.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans.
Peres M, Costa HS, Silva MA, Albuquerque TG.The health effects of low glycemic index and low glycemic load interventions on prediabetes and type 2 diabetes mellitus: A literature review of RCTs.Nutrients. 2023;15(24):5060. doi:10.3390/nu15245060
Feng Y, Zhao Y, Liu J, et al.Consumption of dairy products and the risk of overweight or obesity, hypertension, and type 2 diabetes mellitus: A dose-response meta-analysis and systematic review of cohort studies.Adv Nutr. 2022;13(6):2165-2179. doi:10.1093/advances/nmac096
American Heart Association.How much sodium should I eat per day?
National Institutes of Health. National Library of Medicine.Lactose intolerance.
Centers for Disease Control and Prevention.Your heart and diabetes.
