Understanding What is the best cheese for diabetics to eat? A Comprehensive Guide

October 3, 2025 •

4 min read

With a glycemic index often near zero, cheese can be a suitable addition to a diabetic diet. However, navigating the high fat and sodium content of many varieties requires careful selection and portion control to support health without compromising blood sugar management. So, what is the best cheese for diabetics to eat that balances flavor and nutrition?

Quick Summary

This article explores the best cheese options for people with diabetes, focusing on low-sodium and low-fat varieties that help stabilize blood sugar levels. It details recommended cheeses like cottage cheese, mozzarella, and Swiss, and provides nutritional comparisons, portion guidelines, and suggestions for healthy pairings.

Key Points

Prioritize low-sodium and low-fat options: Cheeses like low-sodium cottage cheese, part-skim mozzarella, and Swiss are excellent choices for managing blood pressure and saturated fat intake.
Use cheese for protein and satiety: The high protein content in cheese helps stabilize blood sugar by slowing the absorption of carbohydrates and promotes a feeling of fullness, aiding in appetite control.
Choose fresh, unprocessed cheese: Avoid processed cheese products, which are often high in sodium and contain unhealthy additives that are best limited in a diabetic diet.
Practice portion control: Because cheese can be high in calories and fat, stick to recommended serving sizes, such as a 1-ounce portion for hard cheeses or a half-cup for cottage cheese.
Pair cheese with high-fiber foods: For better blood sugar control, pair cheese with low-glycemic foods like fresh vegetables, whole-grain crackers, or fruits.
Monitor individual blood sugar response: While cheese is generally low on the glycemic index, it's wise to monitor your own blood sugar levels to see how your body reacts to different types and quantities of cheese.
Look for probiotic benefits: Some fermented cheeses like mozzarella and feta contain probiotics, which may offer additional gut health benefits.

Navigating Cheese in a Diabetic Diet

For many, cheese is a staple food, cherished for its flavor and versatility. For individuals with diabetes, adding cheese to a diet plan is certainly possible and can even be beneficial, but it requires a strategic approach. The key is to prioritize cheeses that are lower in saturated fat and sodium while still providing valuable protein and calcium. The protein and fat content in cheese can help slow down the digestion of carbohydrates, which minimizes blood sugar spikes when eaten with other foods.

Key Nutritional Factors for Diabetics

When choosing cheese, individuals with diabetes should pay close attention to three main nutritional components: sodium, saturated fat, and protein.

Sodium: Many cheeses are high in sodium, which can contribute to high blood pressure, a common complication of diabetes. Opting for fresh or low-sodium varieties is a smart choice.
Saturated Fat: High saturated fat intake is linked to elevated cholesterol and heart disease risk. While some studies question this link for dairy fat specifically, moderation remains prudent for those with diabetes, who are already at a higher risk for cardiovascular issues. Reduced-fat or part-skim options can help limit intake.
Protein: Cheese is a great source of protein, which promotes satiety and helps regulate blood sugar. Higher protein options can be more filling, which assists with weight management.

The Best Cheeses for a Diabetic-Friendly Diet

Based on these nutritional considerations, several types of cheese stand out as excellent choices for diabetics.

Cottage Cheese: Often available in low-fat and no-salt-added varieties, cottage cheese is high in protein and calcium. Its low-calorie nature makes it excellent for weight management. A typical serving size is 1/2 cup.
Ricotta Cheese: Similar to cottage cheese, part-skim ricotta is high in protein and a good source of calcium. It's a versatile, low-fat option for many recipes.
Mozzarella Cheese: Part-skim or fresh mozzarella is lower in saturated fat and sodium than many other cheeses. It also contains beneficial probiotics. Low-sodium mozzarella is particularly effective for managing salt intake.
Swiss Cheese: Swiss cheese is naturally lower in sodium than many other aged cheeses and contains a good amount of calcium. Its distinct flavor can satisfy cravings in smaller portions.
Goat Cheese (Chevre): This creamy cheese is often easier to digest for those with lactose intolerance and can be lower in calories and fat than other options. It is rich in protein and a range of vitamins and minerals.

Which Cheeses to Limit or Avoid

While moderation is key for all cheese, some varieties are less suitable due to their high content of sodium, saturated fat, or additives. Processed cheeses, like American cheese slices and cheese spreads, are generally high in sodium and may contain added starches or sugars. Very salty, hard cheeses, like feta, can also be high in sodium and should be consumed in smaller amounts.

Comparison of Diabetic-Friendly Cheeses


Cheese Type	Sodium Level	Saturated Fat Profile	Protein Content (per oz)	Best For...
Cottage (low-sodium)	Very Low	Low (reduced-fat)	2.95g per oz (or 23.5g per cup)	Snacks, savory dishes, weight management
Mozzarella (part-skim)	Low to Moderate	Lower	6.3g	Melting on whole-grain pizza or salads
Swiss	Low	Moderate	7.66g	Sandwiches and snacking
Ricotta (part-skim)	Low to Moderate	Lower	Good Source	Lasagna or toast with high-fiber bread
Goat Cheese	Low to Moderate	Variable	6g	Salads and pairings with veggies

Incorporating Cheese Healthfully

To make cheese a beneficial part of your diet, mindful portioning is critical. Pairing cheese with other nutrient-dense, high-fiber foods can create a balanced and satisfying snack or meal.

Tips for Smart Cheese Consumption:

Control Portions: A standard serving of hard cheese is about 1 ounce (roughly the size of your thumb).
Balance Your Meal: Combine a small amount of cheese with high-fiber foods like whole-grain crackers, fresh fruits, or vegetables to balance blood sugar impact.
Use as a Flavor Enhancer: Instead of making cheese the star of the show, use a small amount to add flavor, such as sprinkling Parmesan on a salad or grating Swiss on vegetables.
Monitor Blood Sugar: Pay attention to how different cheeses affect your personal blood glucose levels, as individual responses can vary.

Conclusion

For those with diabetes, enjoying cheese is not only possible but can be a healthy dietary choice when done right. The best cheese for diabetics to eat includes options like cottage cheese, mozzarella, Swiss, and part-skim ricotta, which are generally lower in saturated fat and sodium while providing blood-sugar-stabilizing protein. By choosing low-fat and low-sodium varieties, being mindful of portion sizes, and pairing cheese with high-fiber foods, individuals can enjoy this beloved dairy product as part of a balanced, diabetes-friendly diet. As with any dietary change, consulting a healthcare provider or a registered dietitian is recommended for personalized guidance.

For more detailed information on managing your diet with diabetes, you can refer to authoritative sources like Healthline.

Popular Diabetic-Friendly Cheese Recipes

Here are some simple and delicious ways to incorporate cheese into your diet:

Cottage Cheese and Fruit: A quick and easy snack. Pair a half-cup of low-fat, low-sodium cottage cheese with half a cup of your favorite fruit for a protein and fiber boost.
Caprese Salad: A classic Italian dish. Arrange slices of fresh mozzarella with tomatoes and basil, and drizzle with a little olive oil.
Swiss and Turkey Roll-ups: Roll a slice of low-sodium turkey breast with a slice of Swiss cheese for a satisfying, low-carb snack.
Low-Carb Cheese Sauce: Create a simple, low-carb cheese sauce with cream cheese, heavy cream, and cheddar, perfect for topping vegetables like broccoli or cauliflower.
Cheese and Crackers: Choose whole-grain, high-fiber crackers and top with a small portion of your favorite cheese for a balanced snack.

Frequently Asked Questions

Yes, people with diabetes can safely eat cheese as part of a balanced diet, as most cheeses have a low glycemic index and minimal impact on blood sugar levels.

Diabetics should limit or avoid processed cheeses, American cheese slices, and heavily salted varieties like feta or halloumi, as they are often high in sodium and unhealthy additives.

Most cheeses contain very few carbohydrates, which means they do not cause a rapid spike in blood sugar. The protein and fat in cheese can further help by slowing down carbohydrate digestion when paired with other foods.

Serving size and frequency should be moderate. General guidelines suggest about 1 ounce of hard cheese or a half-cup of cottage cheese per serving, with some experts recommending no more than 2-3 servings per week due to fat and sodium content.

While low-fat options can be beneficial for managing saturated fat intake, some full-fat cheeses can also be enjoyed in moderation. Some find full-fat varieties more satisfying, which can help with portion control.

If you have high cholesterol, opt for cheeses lower in saturated fat and sodium, such as fresh mozzarella, low-fat cottage cheese, or part-skim ricotta. Portion control is essential for any cheese variety.

Yes, pairing cheese with high-fiber, low-calorie foods like vegetables or whole-grain crackers is a great strategy. The fiber helps further manage blood sugar and enhances satiety.