Is Cheese Good for Diabetes?
Each article on the fitterfly website is a labor of love, reviewed by a team of certified medical experts specializing in various fields like Diabetology, Nutrition, Physiotherapy, Psychology.
They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
Meet Our Reviewing Team
Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
Read more
We all love saying “cheese” when snapping photos, and we love eating it too! It’s heaped up on pizzas, burgers, sandwiches, pasta, and a lot of other dishes.
However, cheese is actually not a traditional Indian food, so the majority of people are not aware of its potential effects on health and which types of cheese are actually healthy and which ones are not.
If you have diabetes and happen to love cheese, you might be wondering if cheese can be a part of your diet or not. Let’s read on.
Which Cheese is Best for Diabetes?
In India, when we refer to ‘cheese,’ we typically mean the products sold by popular brands such as Amul, Britannia, D’lecta, Milky Mist, and Go. These are available in various forms like slices, cubes, spreads, or blocks and are commonly found in small retail shops, supermarkets, and local Kirana stores.
However, these cheeses are often highly processed, which might not be ideal for people with diabetes.
For those seeking healthier options, some hypermarkets and international stores in India offer a selection of cheeses better suited for a diabetes-friendly diet, including:
1. Cottage Cheese (paneer): Low in fat and calories, high in protein, which is somewhat like our desi paneer.
2. Mozzarella: Lower in fat, especially when made from skim milk.
3. Ricotta: Soft and lower in fat, great for various dishes.
4. Feta: Lower in calories, often made from sheep’s milk. You can find feta in India in limited marketplaces.
To know your chances of Diabetes reversal, take the Diabetes Reversal TestDiabetes Reversal
Calculator
What is the Nutritional Value of Cheese?
Cheese is a rich source of calcium, protein, and essential fats. These nutrients are vital for overall health, especially for bone strength and muscle maintenance.
However, cheese can also be high in calories and saturated fats, which need to be considered carefully.
What is the Glycemic Index of Cheese?
The glycemic index (GI) of a food measures how quickly that food item raises your blood sugar levels. It’s difficult to calculate the Glycemic Index of cheese, as it contains little or negligible amounts of carbohydrates.
This makes cheese a potentially good option for people with diabetes when consumed in moderation.
What Makes Cheese a Not-so-Great Option for People with Diabetes?
Cheese is a popular and tasty addition to many dishes, but if you have diabetes, there are several reasons why you might need to be cautious about including it in your diet:
1. High in Saturated Fat
Cheese is often high in saturated fat, which can contribute to weight gain and increase the risk of heart disease, a common concern for people with diabetes.
According to the American Heart Association, excessive intake of saturated fats can lead to higher cholesterol levels, making diabetes management more challenging.
2. Calorie-Dense
Cheese is calorie-dense, meaning a small amount can pack a lot of calories. This can lead to consuming more calories than intended, resulting in weight gain, a risk factor for worsening diabetes control.
3. Sodium Content
Many types of cheese are high in sodium. A diet high in sodium can lead to high blood pressure, which is particularly problematic for people with diabetes due to their increased risk of cardiovascular disease.
4. Impact on Blood Sugar Levels
While cheese itself has a low glycemic index, it is often paired with high-carb foods like bread, pasta, or noodles, which are again unhealthy, because they have a high maida and sugar content that can cause blood sugar spikes.
5. Portion Control Challenges
Cheese is easy to overeat because it’s often used in comfort foods and Indian street-food vendors tend to be over-generous when grating cheese over dishes like sandwich, pav bhaji, masala dosa, frankie, paratha etc.
This lack of portion control can lead to excessive calorie and fat intake, making blood sugar management more difficult.
6. Lactose Intolerance
Lactose intolerance can happen to anyone, not just people with diabetes. This condition makes digesting cheese or any other dairy product difficult.
If you have diabetes, managing lactose intolerance on top of that can make things harder. It’s better not to add this extra problem to your health care.
So, Are There Any Benefits from Cheese for Diabetes?
Including cheese in your diet can offer several benefits:
1. Rich in Protein: Like in cottage cheese, they are rich in protein that can helps in muscle repair and maintenance.
2. High in Calcium: Supports bone health.
3. Low Glycemic Index: Minimal impact on blood sugar levels.
What are the Tips to Include Cheese in Your Diabetes Diet?
1. Portion Control: Stick to small servings to keep calorie intake in check.
2. Pair with Fiber: Combine cheese with whole-grain rotis, chappatis or veggies to balance your meal.
3. Choose Low-Fat Options: Opt for low-fat or reduced-fat cheeses like our good old homemade paneer
4. Use as a Flavor Enhancer: Instead of using cheese as a main ingredient in dishes like pasta, use it just to add flavor to dishes by grating a little on top.
How We At Fitterfly Can Help You?
Many of our members love cheese, whether it’s melted on pizza, sprinkled over pasta, spread on chapati, or stuffed in a sandwich.
Enjoying cheese while managing diabetes is absolutely possible by choosing the RIGHT TYPE and eating it in MODERATION, such as opting for low-fat options like cottage cheese or paneer, which are easy to find in most markets or can also be made at home.
Understanding this balance is where Fitterfly comes in. Our Diabetes Prime program is designed to help you add your favorite foods to a healthy lifestyle without having to ‘sacrifice’ anything.
We provide diet plans that include a variety of nutritious foods and exercises to fit your lifestyle and guide you on your mental wellness as well. We’re here for you every step of our diabetes journey.
But to experience it, you need to take the first step: give us a missed call at 08069450746, and one of our program advisors will call you back!
REVERSED Diabetes in 3 months
5.7%
Happy members
EMI
Guarantee
4.8/5
Diabetes Prime Program
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can People with Diabetes Eat Cheese?
People with diabetes should avoid cheese. The key is to choose cheeses that are lower in fat and calories. Eating cheese in moderation can be part of a balanced diet that supports stable blood sugar levels.
What are the Risks of Eating Cheese for People with Diabetes?
There are risks to consider, if you are eating cheese. It is high in saturated fat, which can lead to increased cholesterol levels; it is calorically dense, potentially contributing to weight gain; and some people may experience difficulty digesting cheese due to lactose intolerance.
