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Cheese And Diabetes: Is It Safe To Eat Cheese In 2024?
Updated on
- Written by Luke Sumpter, Health Writer
Medically reviewed by
Melissa Mitri, MS, RD
When it comes to managing diabetes, diet plays a crucial role in maintaining stable blood sugar levels. People living with diabetes are advised to limit foods[1] that spike blood sugar, including candy, juice, and soda. However, they also need to monitor dietary fat, as they’re at a higher risk[2] of developing cardiovascular disease.
Although cheese is a good source[3] of protein and vitamins, some types contain high levels of fat. So, what’s the relationship between cheese and diabetes? Is cheese bad for diabetes? Or is it a good source of nutrition for people with the condition? Find out the answers to these questions below.
Is Cheese Good For Diabetes?
People living with diabetes need to carefully consider their sugar intake, but can they eat cheese? This tasty food contains lots of saturated fat, which can raise cholesterol levels. However, cheese also contains plenty of nutrients and probiotics. Cheese and diabetes are compatible as long as you eat it in moderation. Some of the best cheeses for people with diabetes include Swiss, mozzarella, and ricotta. Processed cheeses are best to avoid because of added sugars.
The Connection Between Cheese And Blood Sugar Levels
To understand the relationship between diabetes and cheese, it helps to discuss how cheese affects blood sugar levels. This is because people with diabetes must keep their blood sugar within an ideal range.[4] Many cheese lovers may also wonder, “Does cheese cause diabetes?”
When you have diabetes, your body can no longer produce or respond to insulin—the hormone that stores sugar. Overeating sugar with diabetes can cause long-term health issues, including kidney disease.[5]
High glycemic foods cause high spikes[6] in blood sugar, whereas low glycemic foods only cause a small increase. For this reason, people with diabetes are advised to eat more low-glycemic foods that will have a lesser effect on blood sugar. Many kinds of cheese fall into this category.
Most cheeses contain very little carbohydrates,[7] meaning cheese doesn’t cause a spike in blood sugar. However, because some cheeses are high in fat, people with diabetes should carefully monitor their saturated fat intake.
Benefits Of Cheese For Diabetes
People with diabetes are typically careful with their diet. As well as taking diabetes superfoods and supplements, you may try to eat a low-sugar diabetes meal for breakfast, lunch, and dinner. But does cheese have a place in these dishes?
It doesn’t contain many carbs, but most cheeses are high in fat, which raises concerns for some people. Before we explore the risks of consuming cheese, discover its benefits for diabetes below.
High In Protein
Protein is an essential part of any healthy diet. This macronutrient helps to repair cells,[8] sustain our muscles, and even helps to build our DNA. The Recommended Daily Allowance[9] for protein is 0.8 grams of protein per kilogram of body weight.
This quantity is the minimum amount needed to keep the body healthy, and many people consume more than this. The recommended amount for people with diabetes is 0.8–1.0 grams[10] of protein per kilogram of body weight.
Certain cheeses can help people reach this goal better than others. For example, cottage cheese[11] provides 11.1 grams of protein per 100 grams, and mozzarella[12] offers 22.2 grams per 100-gram serving.
Rich In Calcium And Vitamin D
Cheese is one of few foods that contains[13] vitamin D. Not only does this nutrient help to keep bones strong,[14] but it helps to increase the body’s sensitivity to insulin.[15] The recommended daily allowance of vitamin D is 600 International[16] Units or IU, whereas 100 grams of cheddar cheese provides 24 IU.[17]
Cheese also contains calcium, a mineral that also supports bone health.[18] Older adults with diabetes are more likely[19] to take a fall due to the symptoms of low blood sugar. This makes strong bones extra important!
Contains Micronutrients
Cheese is a good source of micronutrients,[20] minerals that play a key role[21] in overall health. The following are three important micronutrients found in cheese that are important for those living with diabetes.
- Vitamin A: This nutrient contributes to normal vision and immunity.[22] Research suggests that vitamin A and related compounds could help to treat diabetes.[23] Low vitamin A levels could also increase the risk of developing the disease.
- Magnesium: This mineral helps with nerve and muscle function and regulates[24] blood sugar. Research shows that magnesium helps to improve[25] insulin sensitivity.
- Zinc: This mineral shows up in cells all over the body, where it helps to fight off[26] germs. Many types of cheese are good sources[27] of this essential mineral.
Can Benefit Gut Health
Cheeses such as Swiss, cheddar, and Edam contain probiotics[28] contributing to gut health. Research shows that these beneficial bacteria have a positive effect[29] when it comes to managing diabetes.
Risks Of Eating Cheese For Diabetes
When it comes to managing diabetes, understanding the potential risk of certain foods is crucial. Although cheese offers various nutritional benefits, it’s important to be mindful of its potential drawbacks. Explore two of the main downsides to cheese for people with diabetes below.
High In Saturated Fats
Many dairy foods are high in saturated fat,[30] which makes people question the place of cheese and butter in diabetes diets. Saturated fat plays a big role in increasing the amount of cholesterol in the blood, which can increase the risk[31] of heart disease.
For this reason, it’s important to eat cheese in moderation.
High In Calories
The fat content of cheese makes this food high in calories. However, some cheeses are higher in calories than others. Cheddar cheese is one of the highest-calorie cheeses, containing 409 kcal[32] per 100 grams.
What Kind Of Cheese Is Good For Diabetes
So, what cheese is good for type 2 diabetes? In truth, you can consume any cheese you want if you have diabetes, as long as you’re mindful of your calories. You should also be mindful of the saturated fat content in your cheese of choice.
Some types of cheese offer more health benefits than others. Explore the varieties below to find your favorite diabetes cheese.
Low-Fat Cheese
What about diabetes and cottage cheese? Well, this type of cheese falls into the low-fat category.[33] Other cheeses low in fat include feta cheese, mozzarella, and ricotta. A lower fat content means these cheeses don’t raise bad cholesterol[34] levels to the same degree.
Mozzarella Cheese
Mozzarella cheese is one of the best cheeses for people with diabetes, as it’s lower in fat[12] than other types of cheese. It also offers an impressive 22.2 grams of protein per 100 grams, making it a good ingredient to add to a dish after the gym.
Ricotta Cheese
Light and creamy, ricotta cheese is simply delicious. It contains less salt[33] than other cheeses and contains good levels of calcium and selenium.[35] Overall, ricotta cheese makes a good addition to a balanced diet filled with healthy foods.
Swiss Cheese
Swiss cheese can help you to meet the Daily Value of important nutrients.[36] This type of cheese contains 25% of the Daily Value of calcium, 16% of vitamin B12, and 16% of phosphorus in just 28 g.
Cream Cheese
So, what about cream cheese and diabetes? Cream cheese contains antioxidants[37] that show promise for protecting[38] the vision of people with diabetes.
What Kind Of Cheeses To Avoid
Unlike feta cheese, cottage cheese, and other low-fat types, not all cheeses have a place on a diabetes diet list. While high-fat cheeses are fine, they should be consumed in moderation.
However, heavily processed cheeses are worth avoiding altogether. You’ll also have to settle for lactose-free cheeses if you experience lactose intolerance.
Processed Cheese
It’s best to avoid processed cheese such as American cheese slices and cheese spreads. Unlike authentic quality cheese, processed cheese can contain added sugars. The process of making these kinds of cheese also means they’re not a good source of probiotics.
Mascarpone
Mascarpone is one of the highest-fat cheeses, containing 30% saturated fats.[33]
Therefore if you struggle with limiting the amount of cheese you eat, it’s likely best to avoid mascarpone.
The Bottom Line
In moderation, you can certainly enjoy cheese as a person living with diabetes. Not only is it delicious, but cheese contains key nutrients including calcium and protein. Some types of cheese also offer probiotics that benefit gut health.
With this in mind, you should always mind your portions and aim to make cheese part of a healthy balanced diet. Its high saturated fat content can raise bad cholesterol levels, and processed cheeses should be avoided due to added sugars. Following these guidelines can help keep your blood sugar levels in a healthy range and also be able to enjoy a balanced diet.
+ 38 sources
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- Beasley, J.M. and Wylie-Rosett, J. (2013). The Role of Dietary Proteins Among Persons with Diabetes. [online] 15(9). doi:https://doi.org/10.1007/s11883-013-0348-2.
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Written by:
Luke Sumpter, Health Writer
Medically reviewed by:
Medically reviewed by:
