Can Diabetics Eat Cheese?
Cheese is a dairy product that generally contains saturated fat and high calories. Can diabetics eat cheese? Check out the full explanation below.
Can Diabetics Eat Cheese?
Basically, someone who has diabetes can eat cheese as part of a balanced and healthy diet. However, you should limit consumption to prevent health problems.
If adults consume around 2,000 calories per day, then saturated fat intake should be limited to around 120 calories or about 13 grams.
In addition, diabetics should also limit salt intake to a maximum of 2,300 milligrams per day to reduce the risk of increasing blood pressure.
Not only limiting the portion of cheese, diabetics must always adopt a diet that is high in fiber and low in calories to prevent complications.
Please note, cheese is included in foods with a low glycemic index (GI) so it will not raise blood sugar levels quickly.
Also Read: 13 Types of Low-Fat Cheese That Don’t Make You Fat
A study published in the American Journal of Clinical Nutrition revealed that cheese is good for diabetics to consume.
In the study, thousands of participants with type 2 diabetes and thousands of participants with healthy conditions were involved. All participants were then asked to consume cheese with a predetermined portion and frequency.
The results of the study found that participants who consumed 55 grams of cheese every day were actually able to reduce their risk of diabetes by up to 12 percent.
Please note, cheese can be a healthy food for diabetics because it contains protein, vitamins (A, D, B6, B12), minerals (iron, phosphorus and potassium), and healthy fats.
While types of cheese such as mozzarella and feta contain bacteria that can support the health of the digestive system.
Also Read: Is Breakfast Milk Safe for Diabetics?
Good Types of Cheese for Diabetics
Apart from mozzarella and feta cheese, there are other types that are suitable for consumption by diabetics, including:
This type of cheese is made from sheep’s milk so it is rich in calcium and protein, but has a low calorie and sodium content. In addition, other nutrients contained in it are zinc, phosphorus, vitamin A, and vitamin B.
The calorie content of this type of cheese is not much different from feta cheese. However, this type of cheese has more protein than feta.
Every ounce of goat cheese contains 5 grams of protein so it can meet the daily protein needs in one meal.
This cheese has a high amount of casein protein which promotes muscle recovery and stable protein synthesis. This is a type of cheese that is soft and has a slightly sour taste.
- Anonymous. 2022. What Type Of Cheese Is Good For Type 2 Diabetes?. https://healthmatch.io/type-2-diabetes/what-cheese-is-good-for-type-2-diabetes. (Accessed February 3, 2023)
- Evans, Julie R. 2018. The Benefits and Risks of Cheese for People with Diabetes. https://www.healthline.com/health/diabetes/cheese. (Accessed February 3, 2023)
- Villalines, Zawn. 2019. Is cheese safe for people with diabetes?. https://www.medicalnewstoday.com/articles/317222. (Accessed February 3, 2023)
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