What is the best slice of cheese for diabetics? A Guide to Healthy Choices

January 2, 2026 •

4 min read

Multiple studies suggest that fermented dairy products, including some cheeses, may lower the risk of developing type 2 diabetes. While most cheeses are low in carbohydrates, what is the best slice of cheese for diabetics to ensure a heart-healthy choice without negatively impacting blood sugar levels?

Quick Summary

This guide examines optimal cheese slice choices for people with diabetes, focusing on low-sodium, lower-fat, and high-protein varieties like Swiss, part-skim mozzarella, and reduced-fat cheddar. It outlines the nutritional benefits and considerations for incorporating cheese into a balanced diet.

Key Points

Swiss Cheese: Very low in sodium, beneficial for blood pressure management, and a good protein source.
Part-Skim Mozzarella: Lower in saturated fat and calories than many alternatives, making it a lighter, heart-healthy option.
Reduced-Fat Cheddar: Offers a strong flavor with less saturated fat and can provide important Vitamin B12, especially for those on metformin.
Low Glycemic Index: Most natural cheeses have a very low GI and minimal carbs, which helps prevent blood sugar spikes.
Protein for Satiety: The high protein content in cheese helps you feel fuller longer, reducing cravings for sugary or high-carb snacks.
Limit Processed Cheeses: Avoid overly processed, high-sodium cheese products like some types of American cheese, which offer fewer nutritional benefits.

Understanding the Nutritional Impact of Cheese on Diabetes

Managing diabetes involves careful consideration of carbohydrate intake, but other nutritional factors like saturated fat and sodium are also important, particularly for heart health. The good news is that most natural cheeses have a minimal impact on blood sugar because they are very low in carbohydrates and have a low glycemic index. The fat and protein in cheese help slow down digestion, which can prevent rapid blood sugar spikes, especially when paired with higher-carb foods.

However, not all cheeses are created equal. Processed cheese slices, for example, often contain more sodium and additives than natural varieties and should be limited. The best choices are typically fresh, less processed cheeses that offer a good balance of protein, calcium, and lower saturated fat and sodium.

Top Cheese Slices for Diabetics

When selecting a slice of cheese, focusing on a strong flavor can help you feel satisfied with a smaller portion. The following are some of the most recommended options for people with diabetes:

Swiss Cheese

Swiss cheese is a standout option due to its low sodium content, making it an excellent choice for those with blood pressure concerns.

Low Sodium: Swiss contains significantly less sodium than many other popular cheeses.
High Protein: An ounce of Swiss cheese provides a healthy dose of protein, which promotes satiety and aids blood sugar management.
Calcium Source: It is also an excellent source of calcium for bone health.

Part-Skim Mozzarella

Available in pre-sliced or block form, part-skim mozzarella is a versatile and healthy option.

Lower Fat and Calories: Compared to its full-fat counterpart and many other cheeses, part-skim mozzarella is lower in saturated fat and overall calories.
Good Protein: It offers a solid protein punch, helping to regulate blood sugar levels.
Versatile: Its mild flavor and excellent melting properties make it ideal for sandwiches, salads, or homemade pizzas.

Reduced-Fat Cheddar

For those who prefer the familiar sharpness of cheddar, a reduced-fat version can be a good compromise.

Lower Saturated Fat: It offers the classic cheddar taste with less saturated fat than a full-fat variety.
Vitamin B12: Aged cheddar is a notable source of Vitamin B12, a nutrient that can be depleted by the diabetes medication metformin.
Probiotics: Some fermented cheddars contain probiotics, which are beneficial for gut health.

Provolone

Similar to mozzarella, provolone is a good option for melting and sandwiches.

Good Protein: It is a decent source of protein for helping to manage blood sugar.
Lower Calories: The caloric content is generally lower than some aged cheeses.
Calcium: An ounce of provolone can offer a good amount of calcium.

Cheeses to Limit or Avoid

Some cheese types are less suitable for regular consumption due to high levels of saturated fat, sodium, or processing:

Processed American Cheese: Often high in sodium, additives, and less protein, it is not the most nutritious choice for managing diabetes.
High-Sodium Cheeses: Certain cheeses like feta and halloumi, while having some benefits, are notably high in sodium and should be consumed sparingly, especially for those with hypertension.

Comparison Table: Healthy Cheese Slices

This table compares the nutritional profiles of common cheese slices based on a 1-ounce (28g) serving.


Cheese Type	Calories	Protein (g)	Fat (g)	Sodium (mg)
Swiss	~106	~8	~8	~54
Part-Skim Mozzarella	~85	~7	~6	~130
Reduced-Fat Cheddar	~95	~7	~7	~150
Provolone	~98	~7	~7.5	~215

How to Incorporate Healthy Cheese Slices into Your Diet

Pair with Fiber: Pair cheese slices with high-fiber foods like whole-grain crackers, apple slices, or celery sticks to further stabilize blood sugar.
Mindful Portions: Stick to the recommended serving size, which is typically one ounce. Grating a strong-flavored cheese can make a small portion feel more satisfying.
Use as a Topping: Melt a slice of part-skim mozzarella on a small whole-wheat tortilla with vegetables for a quick, blood-sugar-friendly pizza.
Balance Your Plate: Ensure cheese is part of a balanced meal with plenty of vegetables, lean protein, and healthy fats. For more general advice on eating with diabetes, consult the resources at the Diabetes UK website: https://www.diabetes.org.uk/living-with-diabetes/eating/dairy-and-diabetes

Conclusion

While cheese can be a healthy and satisfying addition to a diabetic diet, the best slice of cheese for diabetics depends on individual health goals, including blood pressure and cholesterol management. Swiss, part-skim mozzarella, and reduced-fat cheddar are excellent low-carb, high-protein options that offer a favorable nutritional profile when consumed in moderation. It is best to avoid highly processed cheese slices and be mindful of sodium content. By focusing on portion control and pairing with fiber-rich foods, individuals with diabetes can enjoy cheese without compromising their health goals.

Frequently Asked Questions

Yes, Swiss cheese is a great option for diabetics. It is one of the lowest-sodium natural cheeses and offers a healthy amount of protein, making it beneficial for blood sugar and heart health when eaten in moderation.

Yes, you can eat cheddar cheese in moderation. Opt for reduced-fat cheddar to lower your saturated fat intake. As with any cheese, be mindful of the portion size, as cheddar can be higher in sodium and calories than other options.

Most natural cheeses have a very low glycemic index, containing minimal to no carbohydrates. Therefore, they do not cause a significant spike in blood sugar levels. The protein and fat content can actually help stabilize blood sugar.

Moderation is key. A typical serving size is around one ounce (28g) for hard cheeses like Swiss or cheddar. The exact amount depends on individual dietary needs and health goals, so consulting a dietitian is always recommended.

It is best to limit or avoid processed American cheese. These products often contain high levels of sodium, saturated fat, and additives, making them a less healthy choice compared to natural, less-processed alternatives.

Swiss cheese is well-regarded for having one of the lowest sodium contents among popular natural cheeses. This makes it an ideal option for individuals with diabetes who are also monitoring their blood pressure.

Some studies suggest that consuming certain fermented dairy products, including cheese, may be associated with a lower risk of developing type 2 diabetes. The potential benefits are thought to be related to specific fatty acids, protein, and probiotics.