Last Updated on January 16, 2023 by Dr Sharon Baisil MD
Can you picture eating a chicken burger or pizza that isn’t cheesy? The answer would be a resounding ‘No’ for the majority of us. However, having a pizza with cheese is like a fantasy for Diabetics. Cheese has received a bad reputation from thousands of myths on the internet. As a consequence, we wanted to look into how cheese affects diabetes.
The metabolism of people with high blood sugar is often poor, which affects their ability to absorb carbohydrates. Diets that are healthy and nourishing help to control blood sugar levels in the body.
Surprisingly, there are several kinds of cheese available, each of which has a unique benefit. Yet, when it comes to diabetes, we commonly wonder about the nutritional benefit of cheese. Despite finding you the 7 best types of cheese for diabetic patients, we’ve listed down some valid reasons why you should add cheese to your daily diet!
Why Diabetics Should Add Cheese to Their Diet?
Even if you have diabetes, you should add cheese to your diet:
1 – Helps reduce weight
Obesity is the leading cause of type 2 diabetes. In reality, obesity in the belly is commonly the first symptom of diabetes. Diet management and exercise are required for this situation. When combined with fat-free crackers, fruits, or veggies, cheese can make for a delicious snack.
2 – Low amount of carbs
Diabetics are allowed up to 50 grams of carbohydrates each day on average. Mozzarella and cheddar cheese have relatively minimal-carb quantities, with around 1 ounce of cheese having roughly 1 gram. It’s a positive thing to include it in your diet in small amounts every day.
3 – Improves insulin sensitivity
Calcium is present in all dairy products, and it helps to increase bone mineral density and make bones stronger. Cheese is a rich source of calcium and provides the body with enough nutrients to maintain healthy diabetes while being enjoyed.
7 Best Kinds of Cheese for Diabetes & High Cholesterol Patients
Individuals may improve their diet for better health while still enjoying delicious tastes and favorite foods with low-fat cheese. Individuals may reduce their fat intake by choosing low-fat cheeses, increasing protein intake, or simply calories.
So, here are your 7 best types of cheese for diabetics and high-cholesterol patients:
1 – Swiss Cheese
As long as Swiss cheese is consumed in moderation, it can help contribute to a healthy diet. Swiss cheese contains both protein and calcium, which help to preserve stronger bones. The creation of bones and their development has been linked to protein. Calcium also promotes healthy circulation and muscles, as well as protects our bones.
Swiss cheese has a lot of protein. While protein is required for our diets, it also has physiological implications such as muscle growth and strengthening. When compared to diets rich in carbohydrates, protein-rich foods like swiss cheese have been demonstrated to burn fewer calories and provide additional energy.
2 – Cottage Cheese
At just 27 calories per ounce, cottage cheese is a fantastic low-calorie option. Since it is low in calories and rich in protein and calcium, it is frequently consumed in weight-loss regimens. Because it contains the least sodium of over 600 varieties of cheese, cottage cheese is an excellent option for individuals looking to limit their sodium intake. Soft cheeses and younger cheeses, in general, have less salt.
3 – Ricotta Cheese
During cheesemaking, the whey and some curd that remain after the two are separated are used to make ricotta cheese. Cow’s milk is the most common ingredient in ricotta cheese, however, sheep, goat, and water buffalo milk may also be used.
Ricotta cheese is a valuable source of nutrients such as protein, vitamin A, calcium, and vitamin B12. While the saturated fat and cholesterol content of whole milk ricotta cheese is relatively high, you may choose to reduce your intake by purchasing lower-fat versions.
4 – Goat Cheese
For people with type 2 diabetes, goat cheese may be the healthiest cheese option. It offers vitamins A, B2, B12, and D, calcium, iron, phosphorus, and potassium and has a total of 102 calories and 6 grams of protein per ounce.
Goat cheese is a suitable dairy substitute for individuals who have lactose intolerance since it contains lactose but is easier to digest. This kind of cheese is often utilized as a healthier option since to its comparable consistency to cream cheese.
5 – Cheddar Cheese
By 2029, cheddar cheese is expected to be one of the most popular cheeses in the world, with a CAGR of around 3%. Because of its adaptability and diversity of flavor, it is a popular dish.
Per ounce, cheddar cheese has 115 calories and 6 grams of protein. Artificial flavors and colors in cheddar cheeses should be avoided because they may harm individuals with type 2 diabetes. B vitamins, vitamin A, and calcium are all found in natural cheddar cheese, which is generally off-white in color. It may be utilized in a broad range of dishes, however, it should only be consumed in moderation.
6 – Mozzarella Cheese
Mozzarella is the most commonly eaten cheese in the United States, and it is used in a variety of Italian meals. Just 85 calories and 6.3 grams of protein are in an ounce of food. Mozzarella has probiotics, vitamin A, and minerals in the same way that feta cheese does. Because of its protein, calories, vitamins, and minerals, as well as its low sodium content, it is especially beneficial for individuals with type 2 diabetes.
7 – Provolone Cheese
Because of its calcium content, provolone cheese provides a variety of health advantages, including bone health, eyesight, and the production of red blood cells. Eating modest amounts of this dairy provides important nutrients.
In a serving of provolone cheese, you’ll take in one gram of carbohydrates. Pasteurized milk provides a carb count. If you are following a low-carb diet, the carb count will vary depending on the provolone brands you choose.
Final Words
Looking for some great cheese alternatives to your regular diet? Check out our blog for a list of the 7 best cheese options that are perfect for diabetics and high cholesterol patients! Not only will you be able to enjoy some delicious cheese, but you’ll also be benefiting from its many health benefits! Thanks for reading!
FAQs
What kind of cheese I can eat with high cholesterol?
Cheese with a lot of cholesterol should be avoided if you have high blood pressure or heart problems. This includes processed and hard cheeses like cheddar, blue cheese, and gouda as well as creamy cheeses like cream cheese. Instead, opt for varieties such as brie, feta, goat cheese, ricotta Salata (aka Italian salami), or soft-ripened cheeses such as queso Blanco or panela. These cheeses are an excellent source of protein and have a lower fat and calorie content.
Can I eat cheese if I have high cholesterol?
In reality, calcium-rich cheeses may help to reduce cholesterol levels in the body. Additionally, many types of cheeses have small amounts of saturated fat and cholesterol that isn’t as harmful as you might think.
When it comes to food options, there are undoubtedly healthier ones available, but moderation is always required. It’s also important to remember that Cheese does contain AGEs (advanced glycation end-products), so if you’re looking for a diet that’s low on sugar and processed foods overall then avoiding cheese may be a good idea.
However, occasional servings of cheese won’t cause any harm and could even have beneficial effects on your health!
Which one is better: hard cheeses or soft cheeses?
This is a tough question to answer because both have advantages and disadvantages. Hard cheeses such as cheddar cheese or blue cheese are more potent in flavor and can be used for savory dishes like salads or sandwiches. They also hold their shape better than soft cheeses, which makes them ideal for dips or pasta sauces.
Soft cheeses, on the other hand, are easier to digest and can be enjoyed with snacks or dessert recipes. They complement acidic fruits and vegetables because they have a tangy flavor. Additionally, they’re perfect for making creamy dressings or serving atop slices of bread and plates of pasta. Both types of cheeses should be enjoyed regularly in order to get the most out of their benefits!
References
https://www.ncbi.nlm.nih.gov/pubmed/20071648
https://www.ncbi.nlm.nih.gov/pubmed/30502658
https://ndb.nal.usda.gov/ndb/foods/show
https://ndb.nal.usda.gov/ndb/foods/show/9
https://fdc.nal.usda.gov/index.html
https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method.html
