What's the best cheese to eat for prediabetes?

December 27, 2025 •

3 min read

In a study of people with prediabetes, those who ate one serving of full-fat cheese four or more times per week had a 63% lower chance of developing type 2 diabetes. This may come as a surprise, but choosing the right type and quantity of cheese is key for anyone asking: "What's the best cheese to eat for prediabetes?"

Quick Summary

Cheese is a versatile food that can be part of a healthy prediabetes diet when managed correctly. The key is to select low-carb, high-protein, and low-sodium varieties while practicing portion control to support healthy blood sugar.

Key Points

Low Carb is Key: Most natural cheeses contain minimal carbohydrates, which helps prevent blood sugar spikes.
Choose Low-Sodium Cheeses: Options like low-sodium cottage cheese and Swiss cheese help manage blood pressure, a common concern with prediabetes.
Protein for Satiety: Cheese is high in protein, which helps you feel full longer and stabilizes blood sugar when paired with other foods.
Probiotics for Gut Health: Fermented cheeses like feta and cottage cheese contain beneficial probiotics that support a healthy digestive system.
Practice Portion Control: Due to high calorie and fat content, even healthy cheese should be consumed in moderation, typically 1-1.5 ounces per serving.
Avoid Processed Cheeses: Steer clear of highly processed options, as they often contain excess sodium and unhealthy additives.

Understanding Cheese and Blood Sugar

Cheese can be a positive addition to a diet for managing blood sugar due to its low carbohydrate content and low position on the glycemic index. The protein and fat in cheese slow digestion and carbohydrate absorption, aiding in blood sugar stability. Protein also enhances fullness, which can help control appetite. However, it's important to consider sodium and saturated fat content, which affect blood pressure and heart health.

Factors to Consider When Choosing Cheese for Prediabetes

Selecting the right cheese involves looking at several nutritional aspects:

Low Carbohydrate Content: Natural cheeses typically have minimal carbs, while processed options may contain more.
Lower Sodium Levels: High sodium intake can contribute to high blood pressure. Seek low-sodium or no-salt-added varieties.
Moderate Fat Intake: While some research suggests benefits from full-fat dairy, managing overall saturated fat and calorie intake is important. Reduced-fat versions can be a good option.
High in Protein: Cheese is a good source of protein, which supports satiety and helps regulate blood sugar when eaten with other foods.
Contains Probiotics: Fermented cheeses, like feta and cottage cheese, contain probiotics that may benefit gut health and glucose metabolism.

The Best Cheese Choices for Prediabetes

Considering these factors, several cheeses are well-suited for a prediabetes diet.

Cottage Cheese

High in protein and available in low-fat and low-sodium options, cottage cheese is an excellent choice. It pairs well with fruits and seeds for a balanced snack.

Feta Cheese

Lower in calories than many cheeses and rich in flavor, feta is a fermented cheese containing probiotics. Although it can be higher in sodium, using small amounts adds significant taste.

Mozzarella Cheese

Part-skim mozzarella is a versatile option, lower in calories and sodium while providing good protein. It works well in various dishes.

Swiss Cheese

Swiss cheese is a good option due to its relatively lower sodium compared to other hard cheeses and is a source of protein and calcium.

Ricotta Cheese

Part-skim ricotta is high in protein and calcium, suitable for both sweet and savory applications.

Comparison of Cheese Options


Cheese Type	Calories (per 1 oz)	Protein (per 1 oz)	Sodium (per 1 oz)	Best For	Considerations
Cottage Cheese	~27	~3g	Very low (if no salt added)	High protein snack	Check labels for sodium content
Feta	~74	~4.4g	High	Flavor boost for salads	Use sparingly due to sodium
Mozzarella (part-skim)	~85	~6.3g	~175mg	Melty toppings, fresh snacks	A safe, versatile choice
Swiss	~106	~8g	~70mg	Sandwiches, snacking	Lower sodium than many hard cheeses
Ricotta (part-skim)	~40	~4g	Varies	Creamy spreads, cooking	A versatile dairy option
Parmesan	~110	~10g	~323mg	Grating over meals	Strong flavor allows for less use

Note: Nutritional information can vary by brand, so always check the label.

Practical Tips for Incorporating Cheese into Your Diet

Mindful eating and balance are key for managing prediabetes.

Smart Pairings

Pairing cheese with high-fiber, low-glycemic foods helps stabilize blood sugar. Examples include Swiss with apple slices or feta in a vegetable salad.

Portion Control

Moderation is essential for all cheeses due to their calorie and fat content. A typical serving is 1-1.5 ounces for hard cheese or half a cup for cottage cheese. Grating strong cheeses like Parmesan allows for intense flavor with less quantity.

Avoid Processed Cheeses

Processed cheese products often contain extra sodium, carbs, and additives and are best avoided. Stick to natural cheeses for better nutrition.

Making Better Choices

Read Labels: Always check nutrition information for sodium and carbs.
Choose Fresh: Fresher cheeses like mozzarella and cottage cheese tend to have less salt.
Go Reduced-Fat: If concerned about calories or saturated fat, reduced-fat options are available.

Conclusion

Including cheese in a prediabetes diet is feasible and can be beneficial for blood sugar management. Focus on low-carb, high-protein varieties like cottage cheese, mozzarella, and Swiss, while being mindful of sodium and portion sizes. Pairing cheese with high-fiber foods and choosing natural options are effective strategies. Always seek personalized dietary advice from a healthcare professional or dietitian.

Frequently Asked Questions

Yes, prediabetics can enjoy cheese daily in moderation as part of a balanced diet. Focusing on low-carb, low-sodium varieties and managing portion sizes is important for controlling blood sugar and overall health.

Cheeses with high protein and low carbohydrate content are best for blood sugar control. Excellent choices include low-fat cottage cheese, part-skim mozzarella, and Swiss, which have minimal impact on blood glucose levels.

Some studies suggest a protective effect from full-fat dairy against type 2 diabetes, but low-fat options can be a better choice for managing calorie and saturated fat intake. The best approach is to listen to your body and discuss with a healthcare provider.

High-sodium cheeses like feta and Parmesan can be consumed, but it's important to be mindful of portion sizes. Since prediabetes can increase the risk of high blood pressure, monitoring and limiting sodium intake is advised.

Pair cheese with high-fiber foods like vegetables and whole grains. For example, a slice of Swiss with whole-grain crackers or feta in a vegetable salad will slow down digestion and stabilize your blood sugar.

Prediabetics should avoid processed cheeses, such as individually wrapped American cheese slices, cheese spreads, and canned cheese. These often contain added sugars, high sodium, and additives that are not beneficial.

A standard serving is about 1 to 1.5 ounces (a matchbox-sized piece) for hard cheese or about half a cup for cottage cheese. This helps with portion control to manage calorie and fat intake.