What Cheese Doesn't Raise Blood Sugar? Understanding Your Low-Glycemic Options

October 11, 2025 •

4 min read

Most natural cheeses have a very low glycemic index, meaning they cause little to no increase in blood glucose levels. This fact is a relief for many who wonder what cheese doesn't raise blood sugar and want to incorporate this nutrient-dense food into a balanced diet, even while managing conditions like diabetes.

Quick Summary

Cheese is generally low in carbohydrates and rich in protein and fat, which minimizes its impact on blood sugar. Selecting aged, part-skim, or fresh varieties is recommended over processed types. Portion control and pairing cheese with high-fiber foods are key strategies for incorporating it into a balanced meal plan.

Key Points

Low Glycemic Index: Most natural cheeses contain minimal carbohydrates and have a low glycemic index, which prevents significant blood sugar spikes.
Protein and Fat Content: The high protein and fat in cheese slow down digestion, promoting a more stable release of glucose into the bloodstream.
Best Cheese Choices: Opt for varieties like part-skim mozzarella, Parmesan, Swiss, cottage cheese, and feta, which are low in carbs and offer additional nutritional benefits.
Avoid Processed Cheese: Processed cheese products often contain added starches and sugars that can negatively affect blood sugar levels.
Practice Portion Control: Enjoy cheese in moderation, sticking to recommended serving sizes (typically one ounce for hard cheese) to manage calorie and fat intake.
Pair with Fiber: Combine cheese with fiber-rich foods like vegetables or whole grains to enhance satiety and further stabilize blood sugar.

The Relationship Between Cheese and Blood Sugar

Many people, especially those managing diabetes or insulin resistance, are cautious about how certain foods affect their blood sugar. While cheese is often viewed as a rich, high-fat food, its minimal carbohydrate content means it has a very low glycemic index (GI), which is a rating system for how quickly a food raises blood glucose. The fermentation process that creates most natural cheeses breaks down the majority of the lactose (milk sugar), leaving a product with very few grams of carbs.

Beyond its low GI, cheese offers several nutritional benefits that help stabilize blood sugar. The high protein and fat content in cheese slow down the digestion process, which, in turn, moderates the absorption of any carbohydrates present in a meal. This helps prevent the rapid blood sugar spikes that can occur when eating carbohydrates alone. Additionally, some research suggests that moderate cheese consumption may be linked to a lower risk of developing type 2 diabetes.

Best Cheeses for Stable Blood Sugar

When choosing cheese, opting for less processed, natural varieties is always the best approach. Here are some of the top choices known for their blood sugar-friendly properties:

Part-Skim Mozzarella: This cheese is low in calories and saturated fat while providing a good dose of protein and calcium. Its low sodium content and probiotic benefits also make it an excellent choice for heart and gut health.
Parmesan: A small amount of this hard, aged cheese goes a long way in adding flavor. It is naturally very low in carbohydrates and high in protein, making it ideal for sprinkling over dishes without impacting blood sugar.
Cottage Cheese: High in protein and low in carbs, cottage cheese is available in low-fat and nonfat versions. It can be paired with high-fiber foods like fruits or vegetables for a filling and balanced snack.
Feta: Known for its tangy flavor, feta is lower in calories and fat than many other cheeses. Its strong taste means a smaller portion can be satisfying. Made from goat or sheep's milk, it also contains beneficial probiotics.
Swiss Cheese: This variety is celebrated for being one of the lowest-sodium options. It is also a good source of protein and calcium, and its mild flavor makes it versatile for sandwiches or snacks.
Goat Cheese: Often easier to digest for those with lactose sensitivity, goat cheese is also low in carbohydrates and contains healthy fatty acids.

Cheeses to Limit or Avoid

Not all cheese is created equal, and some varieties should be consumed in moderation or avoided, especially if blood sugar is a concern. The main culprits are processed cheese products. Items like American cheese slices, cheese spreads, and pre-shredded cheeses often contain added starches, sugars, and emulsifiers that increase their carbohydrate and sodium content. These added ingredients can cause a blood sugar spike that natural cheeses do not. Additionally, while some full-fat cheeses are fine in moderation, overconsumption can lead to weight gain, high cholesterol, and insulin resistance over time due to their high saturated fat and calorie content.

Comparison of Blood Sugar-Friendly Cheeses


Cheese Type	Carbs (per oz)	Protein (per oz)	Saturated Fat (per oz)	Sodium (per oz)	Key Benefit for Blood Sugar
Part-Skim Mozzarella	<1g	7g	~1g	175mg	Low fat, high protein, low sodium
Parmesan	<1g	10g	~6.5g	218mg	Very low carb, high protein
Low-Fat Cottage Cheese	~1g	~6g	~0.5g	60-350mg	High protein, very low carb, low calorie
Feta	~1g	4g	~4.5g	323mg	Lower calories, high calcium, strong flavor
Swiss	<1g	8g	~5.6g	53mg	Very low sodium
Goat Cheese	<1g	6g	~6g	102mg	Easier to digest, healthy fats

Note: Nutritional information can vary by brand and processing. Always check product labels.

Tips for Enjoying Cheese in a Healthy Diet

To maximize the benefits and minimize the risks of eating cheese for blood sugar management, follow these practical tips:

Focus on Portion Control: A standard serving of hard cheese is about 1 ounce, roughly the size of your thumb. With softer cheeses like cottage cheese, a half-cup is a typical serving. Sticking to these serving sizes helps control saturated fat, sodium, and calorie intake.
Pair Wisely: Combine cheese with high-fiber foods like vegetables, nuts, or whole-grain crackers. The fiber further aids in slowing digestion and promoting satiety, preventing the desire to overeat.
Use as a Flavor Enhancer: Instead of making cheese the main component of a meal, use it sparingly as a topping. A little grated Parmesan or crumbled feta can add significant flavor to a salad or roasted vegetables.
Check Labels: Always read the nutrition label, especially for cottage cheese or cream cheese, to ensure there are no added sugars or high levels of sodium. Choose low-fat or reduced-fat versions where available.

The Science Behind Cheese and Insulin

Recent studies have explored the effect of cheese on insulin sensitivity. One University of Alberta study on pre-diabetic rats found that both regular and low-fat cheese significantly improved insulin sensitivity, suggesting that benefits are not solely dependent on fat content. Researchers believe this effect might be related to other components within cheese, such as specific proteins, calcium, or beneficial compounds formed during fermentation. The presence of protein in cheese can also trigger an insulin response that helps clear blood glucose, further supporting stable sugar levels. These findings suggest that cheese can play a positive role in managing blood sugar when consumed appropriately.

Conclusion

For those concerned with blood sugar levels, the good news is that most natural, low-carb cheeses do not raise blood sugar. Their low glycemic index, coupled with the stabilizing effects of protein and fat, makes them a suitable and satisfying part of a healthy diet. By choosing aged or fresh options like mozzarella, Parmesan, or cottage cheese, practicing portion control, and pairing them with high-fiber foods, individuals can enjoy cheese without compromising their blood sugar management goals.

For more information on the health implications of different dairy products, consider exploring reputable health resources like the National Institutes of Health.

Frequently Asked Questions

Yes, many people with diabetes can eat cheese daily, provided it is in moderation and as part of a balanced diet. It's crucial to stick to recommended portion sizes and choose lower-sodium, lower-saturated-fat varieties.

Aged, hard cheeses like Parmesan and Cheddar typically have the lowest carbohydrate content because most of the lactose is broken down during the aging process. Goat cheese and Brie are also very low in carbs.

Yes, Swiss cheese is often recommended for diabetics. It's low in carbohydrates, lower in sodium than many other cheeses, and provides a good source of protein and calcium.

Cottage cheese has a low glycemic index and is high in protein, which helps maintain stable blood sugar levels. Choosing low-fat and low-sodium versions is ideal for overall health.

Processed cheeses often contain added starches, sugars, and higher amounts of sodium, which can contribute to blood sugar spikes. Natural cheeses are a far better option.

Pairing a small, controlled portion of cheese with high-fiber foods like vegetables, nuts, or whole-grain crackers is an effective strategy. Using it as a flavor enhancer rather than a main ingredient also helps.

Cream cheese is naturally low in carbohydrates and does not significantly impact blood sugar. However, it is high in saturated fat and calories, so portion control is important. Avoid flavored varieties with added sugars.