What are the risks of cheese for diabetics?

November 18, 2025 •

3 min read

According to the American Heart Association, excessive intake of saturated fats can contribute to weight gain and increase the risk of heart disease, both major concerns for those managing diabetes. The primary risks of cheese for diabetics relate to its high content of saturated fat, calories, and sodium, which can negatively affect cardiovascular health and weight management.

Quick Summary

Despite its low glycemic index, cheese consumption by diabetics requires careful moderation. Potential issues include weight gain from high calories and fat, elevated blood pressure from sodium, and negative heart health effects from saturated fat, especially with processed varieties.

Key Points

High Saturated Fat: Many cheeses are high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease for diabetics.
High Sodium Content: Processed and some natural cheeses contain high levels of sodium, which can elevate blood pressure and lead to cardiovascular issues in diabetics.
Calorie Density: Cheese is a calorie-dense food that can lead to weight gain, worsening insulin resistance and overall diabetes management.
Blood Sugar Spikes (Indirectly): While cheese has a low glycemic index, it is often eaten with high-carb foods that cause blood sugar spikes.
Processed Cheese Risks: Processed cheeses contain more sodium, additives, and potentially less protein compared to natural cheeses.
Moderation is Key: Diabetics can safely eat cheese in moderation by controlling portion sizes and choosing healthier, less-processed options.

Understanding the Risks of Cheese for Diabetics

While cheese is often a low-carbohydrate food that doesn't cause a rapid rise in blood sugar, its nutritional composition poses significant risks for people with diabetes. These risks are primarily linked to cheese's high content of saturated fat, calories, and sodium, which can exacerbate other diabetes-related complications.

Saturated Fat and Heart Health

People with diabetes are already at a higher risk for cardiovascular diseases. Many types of cheese are rich in saturated fat, and excessive intake can lead to higher LDL ('bad') cholesterol levels and an increased risk of heart disease. It is crucial for diabetics to monitor and limit their saturated fat intake to protect their heart health. The American Heart Association recommends limiting saturated fat to no more than 5–6% of total daily calories.

Calorie Density and Weight Management

Cheese is a calorie-dense food, meaning a small serving can contain a high number of calories. Managing weight is a critical part of controlling diabetes, as obesity can worsen insulin resistance. Over-consuming cheese, especially in large portions, can easily lead to excessive calorie intake and weight gain, making diabetes management more challenging. Choosing lower-calorie cheese varieties and practicing strict portion control are essential strategies.

High Sodium and Blood Pressure

Many cheeses, particularly processed types, are high in sodium. A high sodium intake can raise blood pressure, which is a major risk factor for cardiovascular disease and particularly problematic for people with diabetes. Processed cheese, American slices, and certain salty varieties like feta and imported blue cheese should be limited or avoided. Diabetics should aim for a total daily sodium intake of less than 2,300 mg.

Pairing with High-Carb Foods

While cheese itself has a low glycemic index, it is frequently paired with high-carbohydrate foods such as crackers, bread, or pasta. The low-GI effect of cheese can be negated by these pairings, which can cause blood sugar spikes. Pairing cheese with fiber-rich, low-glycemic foods like vegetables or whole-grain items is a better strategy for maintaining stable blood sugar.

Processed vs. Natural Cheeses

Processed cheese products often contain various additives, starches, and higher levels of sodium compared to natural cheeses. This can make their nutritional content unpredictable and less suitable for a diabetic diet. Sticking to natural, less-processed options is a safer bet for managing fat, sodium, and calories.

Risks of Cheese for Diabetics: Comparison Table


Risk Factor	Impact on Diabetics	How to Mitigate
Saturated Fat	Increases LDL ('bad') cholesterol, raising risk of heart disease.	Choose low-fat or part-skim varieties; limit intake to small portions.
Calories	High calorie density contributes to weight gain and obesity, worsening insulin resistance.	Stick to recommended serving sizes (e.g., 1 oz for hard cheese).
Sodium	Elevates blood pressure, increasing cardiovascular risk.	Opt for low-sodium cheeses like mozzarella or Swiss; avoid processed types.
Pairing with Carbs	Can lead to blood sugar spikes when eaten with high-GI foods.	Pair with low-glycemic foods like vegetables or whole grains instead.
Processed Ingredients	Unpredictable nutritional impact due to additives and higher salt content.	Choose fresh or natural cheeses over processed spreads and slices.

How to Safely Include Cheese in a Diabetic Diet

To mitigate the risks, people with diabetes should practice moderation and make wise choices regarding the type and portion size of cheese they consume. Selecting lower-fat and lower-sodium varieties, such as part-skim mozzarella, cottage cheese, or Swiss, is advisable. Using cheese as a flavor enhancer rather than a main meal component helps manage calorie intake. Always check the nutrition label for saturated fat, sodium, and calories. Pairing cheese with high-fiber foods can help slow digestion and moderate blood sugar response. A healthcare provider or registered dietitian can provide personalized dietary advice. The key is to enjoy cheese mindfully as part of an overall balanced, nutritious diet.

Conclusion

While cheese can be a part of a balanced diet for people with diabetes, it presents potential risks related to its high levels of saturated fat, calories, and sodium. These factors can contribute to cardiovascular problems, weight gain, and insulin resistance. By choosing low-fat, low-sodium, and natural varieties, controlling portion sizes, and pairing cheese with low-glycemic foods, diabetics can enjoy cheese safely. Moderation and mindful consumption are crucial to minimizing these risks and maintaining overall health.

Heart.org offers guidance on how diabetes affects heart health.

Frequently Asked Questions

Yes, people with diabetes can eat cheese as part of a balanced diet, provided it is consumed in moderation and portion sizes are controlled.

Diabetics should limit or avoid processed cheese products like American slices, cheese spreads, and high-salt options such as feta and blue cheese due to high sodium and saturated fat content.

Cheese itself has a low glycemic index and does not typically cause blood sugar spikes. However, pairing it with high-carb foods can affect blood sugar levels.

Better options include natural, lower-fat, and lower-sodium cheeses like mozzarella, part-skim ricotta, cottage cheese, and Swiss.

Excessive saturated fat intake can increase LDL cholesterol and raise the risk of heart disease, a major concern for people with diabetes.

A typical serving size is about 1 ounce (30g) for hard cheeses or 1/2 cup for cottage cheese. Portion control is essential to manage calorie, fat, and sodium intake.

While low-fat options can be beneficial for managing fat intake, some people may find them less satisfying and overeat other foods. Some experts suggest full-fat cheeses in smaller portions can be more satiating.