Which cheese is best for diabetics? Your guide to making smart choices

According to Healthline, cheese is generally low in carbohydrates and unlikely to cause significant blood sugar spikes, making it a viable option for diabetics. However, with so many varieties available, understanding which cheese is best for diabetics requires a closer look at nutritional factors like fat, sodium, and protein content.

Quick Summary

This article outlines the best cheese choices for people with diabetes, emphasizing low-fat, low-sodium options. It details nutritional benefits like protein and low glycemic index, while advising on portion control and varieties to avoid.

Key Points

• Opt for Lower-Fat, Lower-Sodium Varieties: Fresh, part-skim, or low-sodium versions of cheeses like mozzarella, cottage cheese, and Swiss are generally the best choices for diabetics.

• Practice Strict Portion Control: Due to high fat, calorie, and sodium content in many cheeses, sticking to recommended serving sizes (typically 1 ounce for hard cheese, 1/2 cup for cottage cheese) is crucial for managing blood sugar and weight.

• Use Cheese to Stabilize Blood Sugar: The high protein content in cheese helps to slow digestion and prevent blood sugar spikes when paired with other foods.

• Pair Cheese with Fiber-Rich Foods: Combining cheese with vegetables, berries, or whole-grain crackers adds fiber, which further aids in blood sugar control.

• Avoid Processed Cheeses: Pre-packaged, processed cheeses are often high in sodium and additives that are not beneficial for a diabetic diet and should be avoided.

• Read Nutrition Labels: Always check the fat, sodium, and carbohydrate content on cheese packaging to make the most informed and healthy choice.

Navigating Cheese in a Diabetic Diet

For individuals managing diabetes, a primary dietary goal is to maintain stable blood sugar levels. Cheese is an excellent food for this purpose, as it is naturally low in carbohydrates and high in protein and fat. This combination helps to slow down digestion, which prevents rapid spikes in blood glucose. However, not all cheeses are created equal. High levels of saturated fat and sodium in some varieties can pose health risks, particularly for those with a higher risk of heart disease. By focusing on lower-fat, lower-sodium, and unprocessed options, you can enjoy cheese as a flavorful and satisfying component of your diet.

Key Considerations for Choosing Cheese

Before selecting your cheese, it's important to understand the nutritional factors that most affect diabetes management.

• Sodium Content: Many cheeses, especially processed and aged varieties, are very high in sodium. Excessive sodium intake can increase blood pressure, which is a significant risk factor for heart disease in people with diabetes. Look for varieties labeled 'low sodium' or 'no salt added' when possible.
• Saturated Fat and Calories: While some fat is beneficial for satiety, cheese can be a calorie-dense food high in saturated fat. Moderate portions are key to prevent weight gain. The American Heart Association recommends limiting saturated fat intake. Opting for part-skim or low-fat versions can help manage overall calorie and fat intake.
• Protein for Satiety: The high protein content in cheese is one of its biggest advantages for diabetics. Protein helps you feel full for longer, reducing the temptation to snack on higher-carb foods that can cause blood sugar to rise. For example, Parmesan has 10 grams of protein per ounce.
• Glycemic Index (GI): Most natural cheeses have a very low GI, with hard cheeses often having a GI of 0. This means they have a minimal impact on blood glucose levels. Processed cheese spreads, however, may have a higher GI due to added ingredients.

Best Cheeses for Diabetics

Several cheese varieties stand out for their favorable nutritional profiles, offering high protein and lower levels of saturated fat and sodium when chosen carefully.

Cottage Cheese

Often hailed as a top choice for diabetics, cottage cheese is a versatile and protein-packed option.

• High Protein: A half-cup serving contains approximately 12-14 grams of protein, promoting stable blood sugar and sustained fullness.
• Low Carbohydrates: It has minimal carbs, primarily from naturally occurring lactose.
• Reduced Sodium: Low-sodium versions are widely available and are ideal for managing blood pressure.
• Versatile: Enjoy it in savory bowls, as a dip for veggies, or blended into smoothies.

Mozzarella

Part-skim mozzarella is a diabetes-friendly favorite due to its lower saturated fat and sodium content compared to many other cheeses.

• Lower Fat: Opt for part-skim to reduce saturated fat intake.
• Probiotics: Fresh mozzarella contains beneficial probiotics that support gut health.
• Low Sodium: It has one of the lower sodium profiles, especially low-sodium varieties.
• Melts Well: Excellent for adding to salads, whole-grain pizzas, or stuffing vegetables.

Swiss Cheese

Known for its signature holes, Swiss cheese is another great choice for heart health and blood sugar management.

• Lower Sodium: It naturally contains less sodium than many other hard cheeses.
• Good Protein Source: Offers a solid amount of protein per serving.
• Rich in Calcium: High in calcium, essential for bone health, which can be a concern for diabetics.

Ricotta

Part-skim ricotta is a soft, creamy cheese with a favorable nutritional profile for diabetics.

• High Protein: A half-cup serving provides a good dose of protein.
• Low Saturated Fat: Part-skim ricotta helps keep saturated fat intake in check.
• Versatile: Works well in savory dishes like lasagnas or as a sweet treat mixed with berries and a sprinkle of cinnamon.

Cheeses to Consume in Moderation

Some cheeses can be enjoyed but require mindful portion control due to their higher fat or sodium content.

• Cheddar Cheese: While a low-carb and high-protein option, cheddar is higher in saturated fat. Stick to small, 1-ounce servings of natural, aged cheddar to maximize flavor with less intake. Aged cheddar is also rich in vitamin B12.
• Parmesan Cheese: A small amount goes a long way in adding flavor. Parmesan is high in protein but also high in saturated fat, so use it sparingly as a garnish rather than a main ingredient. A single ounce offers a whopping 10 grams of protein.

Cheeses to Avoid

To best manage diabetes, it's wise to limit or avoid certain cheeses that offer less nutritional value and more risk.

• Processed Cheese: These products, including single-slice American cheese and cheese spreads, are typically high in sodium, additives, and unhealthy fats. They can also contain starches that increase the glycemic impact.
• High-Sodium Cheeses: Certain varieties, such as Feta (despite other benefits) and Halloumi, are exceptionally high in sodium and should be limited, especially for those with blood pressure concerns. It's always best to check the nutrition label for sodium levels.

Comparison of Diabetic-Friendly Cheeses

Cheese Type	Key Benefits	Considerations
Cottage Cheese	Very high protein, low carb, low GI. Low-sodium varieties are ideal.	Check for added sugars and high sodium in certain brands.
Part-Skim Mozzarella	Low in saturated fat and sodium, good protein source, contains probiotics.	Fresh or part-skim versions are best; avoid high-sodium variants.
Swiss Cheese	Lower sodium than many cheeses, good source of protein and calcium.	Moderately high in fat, so portion control is necessary.
Part-Skim Ricotta	High protein, low saturated fat.	Choose part-skim to reduce fat intake; can be higher in calories.
Aged Cheddar	Low carb, good protein and B12 source.	Higher in saturated fat and sodium, requires strict portion control.

Smart Ways to Incorporate Cheese

Even with the best choices, how you eat cheese matters just as much as what you eat. Pairing it with fiber-rich foods and monitoring portions will maximize its benefits for blood sugar control.

• Pair with Fiber: Enjoy low-fat cottage cheese with berries, or mozzarella with vegetables and whole-grain crackers. Fiber slows digestion and helps mitigate any blood sugar effect from accompanying carbs.
• Use as a Flavor Enhancer: Instead of making cheese the main event, use it as a flavorful garnish. Grate a small amount of Parmesan over a salad or vegetables.
• Mind Portion Sizes: A serving of hard cheese is typically 1 ounce, roughly the size of a pair of dice. A serving of cottage cheese is about a half-cup.

Conclusion

Making informed cheese choices can be a delicious and beneficial part of a diabetic diet. By prioritizing low-fat, low-sodium options like cottage cheese, part-skim mozzarella, and Swiss cheese, and consuming higher-fat varieties like cheddar and Parmesan in moderation, you can enjoy the protein and flavor benefits without compromising blood sugar control. Always check nutritional labels and consider pairing cheese with high-fiber foods to support your health goals. Incorporating cheese thoughtfully, rather than eliminating it entirely, can lead to a more balanced and enjoyable diet for those with diabetes.

For more detailed guidance on portion sizes and meal planning, consulting a healthcare provider or a registered dietitian is always recommended. They can help you create a personalized nutrition plan that includes cheese in a way that aligns with your specific health needs.

Frequently Asked Questions

Can diabetics eat cheese every day?

Yes, many diabetics can safely include cheese in their daily diet in moderation. Focus on low-fat, low-sodium varieties and ensure portion sizes are controlled to avoid excess saturated fat and calories.

Is full-fat cheese bad for diabetics?

While full-fat cheese contains more calories and saturated fat, it also offers more satiety and may slow carbohydrate absorption. It can be included in a diabetic diet in very small, controlled portions. For weight management and cardiovascular health, lower-fat options are often recommended.

Why should processed cheese be avoided?

Processed cheeses often contain higher levels of sodium, additives, and unhealthy fats than natural cheeses. They also may include added starches, which can negatively impact blood sugar levels.

Which cheese is best for diabetics with high blood pressure?

For those with high blood pressure, low-sodium options are crucial. Excellent choices include low-sodium cottage cheese, Swiss cheese, and part-skim mozzarella.

How does cheese help stabilize blood sugar?

Cheese is low in carbohydrates and high in protein and fat, both of which slow down digestion. This causes a more gradual release of glucose into the bloodstream, preventing sharp blood sugar spikes.

Can I eat cheese with fruit if I have diabetes?

Yes, pairing a controlled portion of cheese with a low-glycemic fruit like berries or apples is a great snack option. The protein and fat in the cheese will help balance the sugar from the fruit, leading to a more stable blood sugar response.

Is feta cheese a good option for diabetics?

Feta cheese is lower in calories than some other cheeses and contains beneficial probiotics, but it is notably high in sodium. While it can be enjoyed occasionally, it should be consumed sparingly, especially for those monitoring their sodium intake.