What cheese is ok for diabetics? Your Guide to Smart Choices

January 8, 2026 •

4 min read

Studies suggest that moderate cheese consumption, especially fermented varieties, may be linked to a reduced risk of developing type 2 diabetes. For many, the key question is: what cheese is ok for diabetics to incorporate into a balanced, blood-sugar-conscious diet?

Quick Summary

This guide outlines which types of cheese are safe for a diabetic diet by focusing on options low in saturated fat and sodium. It highlights healthy choices like cottage cheese and mozzarella and stresses the importance of mindful portion control.

Key Points

Moderate Portions Are Essential: Consume cheese in controlled amounts (e.g., 1 ounce for hard cheese) to manage fat and calorie intake effectively.
Choose Low-Carb, Low-GI Cheeses: Most natural cheeses have minimal impact on blood sugar levels due to their very low glycemic index.
Prioritize Low-Fat and Low-Sodium Varieties: Options like part-skim mozzarella, low-fat cottage cheese, and Swiss are generally healthier choices.
Avoid Processed Cheese Products: Steer clear of American singles and spreads, which are high in sodium and contain unnecessary additives.
Use Cheese as a Flavor Accent: Incorporate smaller quantities of cheese to add flavor to meals like salads, rather than relying on it as a main component.
Pair with Fiber: Combine cheese with fiber-rich foods such as vegetables or whole-grain crackers to help regulate blood sugar more effectively.
Benefit from High Protein Content: The protein in cheese helps promote satiety, which can assist with weight management and curb cravings for high-sugar foods.

For individuals managing diabetes, a healthy and balanced diet is paramount to maintaining stable blood sugar levels. Fortunately, cheese can be a nutritious component of that diet, provided careful consideration is given to the type, portion size, and preparation. With its low carbohydrate content and satisfying profile of protein and fat, cheese offers a delicious way to curb cravings without causing significant spikes in blood glucose. However, not all cheese is created equal, and smart choices are crucial for overall health, especially for those with cardiovascular risks associated with diabetes.

Understanding Cheese and Diabetes

The Low Glycemic Index of Cheese

Most natural cheeses have a very low glycemic index (GI), a measure of how quickly a food raises blood sugar. This is because cheese is primarily composed of protein and fat, with very few carbohydrates. For example, aged hard cheeses can have a GI of 0, meaning they have virtually no effect on blood glucose levels. This makes natural cheese a much safer and more satisfying choice than many processed, high-carb snacks.

Protein and Satiety

The high protein content in cheese is particularly beneficial for diabetics. Protein slows down digestion and the absorption of glucose, helping to prevent blood sugar spikes, especially when cheese is paired with higher-carbohydrate foods. It also promotes a feeling of fullness, which can help with weight management and reduce the urge to snack on unhealthy, sugary items. For instance, a small piece of cheese with an apple can be a much more balanced and satisfying snack than the apple alone.

Saturated Fat and Sodium Concerns

While cheese is an excellent source of protein, it is also high in calories, saturated fat, and sodium. Since people with diabetes are at a higher risk for cardiovascular disease, it is essential to monitor these elements. Opting for reduced-fat and lower-sodium varieties is a good strategy, as is strictly adhering to recommended portion sizes. Checking nutritional labels is the best way to make an informed decision for your health.

The Best Cheeses for Diabetics

Several types of cheese are particularly well-suited for a diabetic diet due to their nutritional profile. These options are generally lower in fat or sodium and pack a healthy dose of protein.

Cottage Cheese: High in protein and often available in low-fat and no-sodium-added versions, cottage cheese is a versatile option for meals or snacks.
Mozzarella (Part-Skim): A popular and versatile cheese, part-skim mozzarella is a lower-fat, lower-sodium alternative that still offers a good amount of protein.
Swiss Cheese: Known for its low sodium content compared to many other hard cheeses, Swiss is a heart-healthy choice with a mild flavor.
Ricotta (Part-Skim): This soft, mild Italian cheese is a great source of protein and calcium. Choosing part-skim significantly lowers the fat content.
Feta Cheese: While higher in sodium, its strong, tangy flavor means a little goes a long way. Some feta is lower in calories and offers probiotics from fermentation.
Goat Cheese (Chèvre): Often easier to digest for those with lactose sensitivity, goat cheese is rich and flavorful.
Aged Cheddar: Aged cheddar is low in carbohydrates and rich in B vitamins, but moderation is key due to its saturated fat content.

Cheeses to Avoid or Limit

Just as there are good choices, some cheeses are less ideal for a diabetic-friendly diet. Limiting or avoiding these can help control fat, sodium, and calorie intake.

Processed Cheeses: Processed cheese products, like American singles and cheese spreads, are often loaded with sodium, additives, and potentially higher carbs.
High-Salt Cheeses: Some aged or specialty cheeses can be very high in sodium. While flavorful, types like some blue cheese and Edam should be used sparingly.
Pre-Shredded Cheeses: Some brands use starches as anti-caking agents, which can add hidden carbohydrates and affect blood sugar levels. It is safer to buy a block and shred it yourself.

Key Nutritional Comparisons for Diabetics


Cheese Type	Low-Fat Option	Low-Sodium Note	Protein (per 1 oz)	Key Takeaway
Cottage Cheese	Yes (low-fat/non-fat)	Yes (no-salt added)	~3g (per oz)	High protein, versatile, low carb.
Mozzarella	Yes (part-skim)	Yes (low-sodium)	~6g	Good protein, lower saturated fat.
Swiss Cheese	Some varieties	Yes (lower sodium)	~8g	Excellent choice for sodium-conscious diets.
Ricotta	Yes (part-skim)	Moderate	~3g (per oz)	Great protein and calcium source.
Feta	N/A	High (use less)	~4.4g	Strong flavor aids portion control.
Cheddar	Yes (reduced-fat)	Moderate	~7g	Classic flavor, opt for reduced-fat aged varieties.

How to Incorporate Cheese into a Diabetic Diet

For best results, remember these practical tips when adding cheese to your meals.

Practice Portion Control: Stick to small, measured servings, such as one ounce for hard cheeses or a half-cup for cottage cheese. A matchbox-sized portion is a common visual cue for hard cheese.
Pair with Fiber: Eating cheese with high-fiber foods helps regulate blood sugar even more effectively. Think cheese with cucumber slices, bell peppers, or whole-grain crackers.
Use as a Flavor Enhancer: Instead of making cheese the main event, use a smaller amount to add rich flavor to dishes like salads, vegetable sautés, or soups. Grating a mature cheese can make a small amount feel more substantial.
Read Labels Carefully: Always check the nutrition label for sodium, saturated fat, and any hidden carbohydrates, especially in pre-shredded or processed products.
Listen to Your Body: Monitor your blood glucose levels after consuming cheese to see how your body responds.

Conclusion

For those with diabetes, cheese is not off-limits. By making deliberate, smart choices, you can enjoy a wide variety of delicious and satisfying cheeses without compromising your health goals. Focusing on lower-fat and lower-sodium options like part-skim mozzarella, cottage cheese, and Swiss, while practicing diligent portion control and avoiding processed varieties, allows cheese to be a valuable and enjoyable part of a balanced diet. Combining cheese with fiber-rich foods further enhances its benefits by promoting satiety and stable blood sugar. For more general advice on dairy and diabetes, visit Diabetes UK.

Frequently Asked Questions

Yes, many people with diabetes can eat cheese daily as part of a balanced diet, provided they choose lower-fat and lower-sodium varieties and adhere to proper portion control. Monitoring your individual blood sugar response is also important.

Most natural, hard cheeses like Parmesan and aged Cheddar contain very few carbohydrates, often less than one gram per ounce. Aged cheeses are also naturally low in lactose.

Yes, cottage cheese is an excellent choice for diabetics, especially low-fat or no-salt-added varieties. It is high in protein and low in carbohydrates, which helps with blood sugar management and promotes a feeling of fullness.

Plain cream cheese is low in carbs, but it is high in fat and calories. It should be consumed in small portions. Lower-fat options, such as Neufchâtel or Greek yogurt cream cheese, are better choices. Avoid flavored varieties with added sugars.

Yes, but be mindful of your choices. Pair a small portion of a lower-fat cheese like mozzarella or Swiss with a slice of whole-grain or high-fiber bread. Avoid sweet additions and monitor your blood glucose response.

Not necessarily. While low-fat versions can be beneficial for managing calories and saturated fat, some full-fat cheeses can be enjoyed in moderation. Some studies show that fat structure in dairy may not increase LDL cholesterol like other saturated fats.

To reduce sodium, choose lower-sodium cheese varieties like mozzarella, Swiss, or low-sodium cottage cheese. You can also opt for stronger-flavored cheeses, such as aged cheddar, and use less due to their robust taste.

Due to its high protein and fat content, and low carbohydrate count, cheese has a minimal and slow impact on blood sugar levels, which is beneficial for diabetes management.