From blue to brie, who doesn’t love this dairy product? Whether you prefer soft dessert cheeses with a glass of wine, cream cheeses on your bagel, or hard cheeses on your deli platter, there’s likely at least one type of cheese you’re fond of. In fact, according to several surveys and statistics, Americans are eating more cheese than ever—and the amount of consumption is only going up!
As whole foods, several types of cheese include the same nutrients and health benefits that other dairy products can provide. After all, it’s the coagulation of milk that produces most of the cheeses we love so much. They’re a source of calcium, proteins, potassium, sodium, magnesium, zinc, B vitamins, and many other essential nutrients. All the calcium from the dairy in cheese can impact everything from your bones and teeth health to blood pressure, cholesterol, and the healing of wounds. Some types of cheese can help put you at a lower risk of issues like heart disease, while others can help with bone health.
Of course, like all dairy foods, not all cheese is created equal. Some types of cheese can have too much dairy fat, some can increase your cholesterol levels, and some may not be as good for heart health. It depends on various factors, including how your body handles its dairy intake, the fat content of the cheese in question, your dietary tolerances, and so on. While we can’t cover everything about every type of cheese, here’s a little more about cheese and your health.
Cheese and Your Health
What is cheese, exactly? It’s a dairy product made out of the milk of animals like cows, sheep, goats, and buffalo. According to some estimates, there are over 1,400 varieties of cheese. The varieties depend on the type of milk (whole milk, skim, what sort of animal it comes from, and so on), degree of ripening, the process of milk coagulation, and so on.
During the coagulation or clotting of milk, certain bacteria ferment the lactose, which is the milk sugar, producing lactic acid. Lactic acid then coagulates the milk proteins, called caseins, by trapping the fat. You can think of the process as a type of curdling of the milk that’s done on purpose.
The degradation of proteins in cheese-making starts when certain enzymes (from unadulterated milk, bacterial contamination, or are produced in laboratories) are introduced in milk. The fermentation of lactose into lactic acid is done with the help of starter bacteria. These enzymes produce casein after a starter culture is added to the milk to lower the pH.
The next step is the aging process. The more time a cheese is left to age, the less lactose it will contain—the lactose converts into lactic acid. This aging process increases the levels of probiotics in the cheese, which makes it one of the best foods for the immune system.
Can Eating Cheese be Healthy?
If you can tolerate dairy products, they can be some of the best sources of calcium, proteins, and other nutrients. Milk also contains all nine essential amino acids that your body cannot produce on its own. These amino acids can combine and form protein chains. They can be divided into two main groups: casein, which coagulates and forms cheese, and whey protein.
The most common type of fat found in cheese is saturated fat. So even with all the benefits, remember that some cheeses are a high-fat, high cholesterol option and may not be the healthiest addition to your diet. Cheese contains ten times more fat than milk, with 65 percent of saturated fats. However, the linoleic acid present in milk is a trans-fatty acid that has some health benefits. It has anticarcinogenic properties, promotes muscle growth, and may also have some anti-diabetic properties.
Another component of milk is lactose, the milk sugar. The lactic acid bacteria break lactose down into glucose and galactose to use as an energy source.
Some types of cheese, like mozzarella, cheddar cheese, and cottage cheese, also contain probiotics. These can support gut health and improve digestion in some people.
More About Cheese and Healthy Eating
In moderation, and if your body responds well to it, cheese can be a great option with various health benefits. It may improve bone health, prevent blood clotting, and reduce the risk of cardiovascular diseases. Cheese also raises the pH levels in dental plaque, which can help prevent cavities.
And some types of cheese may even help with your weight loss efforts! Yes, you can add certain low-fat cheeses to your diet to help manage your weight and provide you with all those great nutrients we mentioned earlier.
Popular low-fat cheeses include cottage cheese, ricotta cheese, parmesan, feta, and goat cheese. Certain types of cheese also contain omega-3 fatty acids, which may help improve your cardiovascular system and nervous system, which manages brain function.
A Note of Caution
So, it’s safe to say cheese isn’t bad for everyone, and introducing dairy products into your diet can benefit some people. However, before you load up on cheese, remember that, as with anything, there are some drawbacks too. Cheese can also be a high-calorie food, and some cheeses contain high amounts of sodium and saturated fats. So the type of cheese (and the amount) you should consume as part of a healthy diet is something to consider.
Why is any of this important? Well, for one thing, a diet that’s rich in sodium and saturated fats can lead to high blood pressure, obesity, and an increased risk of heart disease and type 2 diabetes.
Some suggestions recommend limiting your intake of saturated fats to less than 10 percent of your total daily calorie count. For example, if your diet consists of 2,000 calories per day, you should consume less than 20 grams of saturated fats.
Of course, this will differ from person to person, so ask a healthcare professional or registered dietitian to help you find the right amount for your specific needs. Another downside of cheese consumption is that many people are intolerant or allergic to lactose.
Cheese and Blood Sugar
As we mentioned before, cheese proteins are divided into two categories: caseins and whey proteins. Whey protein in isolation can stimulate insulin secretion, which prevents the rise of blood glucose levels. However, because cheese also contains high levels of saturated fatty acid, it can impact your cholesterol, blood pressure, and risk of associated diseases. If consumed in excess, saturated fats can also affect insulin sensitivity, leading to an increased risk of diabetes.
Like all foods, cheese has a glycemic index based on how quickly the body can digest carbs, which impacts blood sugar. Remember, since most cheeses are lower in carbohydrate content, they’re likely also lower in glycemic index. Here too, how it affects your system will depend on your body. It’s a good idea to track and monitor your daily dairy intake with the help of a tool like a continuous glucose monitor and guidance from a registered dietitian.
Our Favorite Types of Cheese and Their Health Benefits
Now that you know a good amount about cheese and its health benefits, we’re sure you’re looking forward to adding some of this delicious food to your shopping cart. Remember that moderation is key to a healthy diet, but don’t make drastic changes without consulting a healthcare professional.
There are so many types of cheese to pick from; how do you decide what to get? Some of the most popular varieties include mozzarella, feta, cottage cheese, goat cheese, ricotta, Swiss cheese, cheddar, gouda, parmesan, blue cheese, and brie. Here’s a list of some of our favorites and a little more about their nutritional content.
Mozzarella Cheese
Americans love mozzarella—no, really! It’s America’s most popular cheese and one of our favorites too. The soft cheese is low-calorie, has a low amount of saturated fats, and is made from buffalo or cow’s milk. It also contains essential probiotics that help strengthen immunity and prevent infections.
Feta Cheese
Feta is a type of cheese made from goat’s or sheep’s milk. It contains little to no casein, making it an excellent choice for lactose-intolerant people. It’s also rich in phosphorus and calcium, low in calories, and high in sodium.
Cottage Cheese
Cottage cheese is a great low-fat source of protein, perfect for managing your weight. It’s also rich in B vitamins, which keep your cells and organs healthy.
Cheddar Cheese
Cheddar cheese is a type of naturally aged cheese, perfect for those sensitive to lactose, as it contains little to none of it. It’s rich in calcium, fat, calories, and sodium, so even though it’s delicious, you may want to consume this in moderation. However, cheddar is also rich in essential vitamins and minerals, especially vitamin K, which may help prevent heart disease.
Ricotta Cheese
Ricotta cheese is a low-calorie cheese that contains a significant amount of whey protein, which helps strengthen muscles. Whey protein also reduces cholesterol levels and can have some cancer-preventing properties.
Swiss Cheese
Swiss cheese is one of the most popular types of cheese. Its signature holes are created by gas bubbles during the fermentation process. The low-calorie food also contains a low amount of sodium and fat. It also contains lactic acid bacteria, which help prevent diseases, infection, and inflammation.
Goat Cheese
Goat cheese is made with—no surprises here—goat milk! We think it’s delicious, but it can be an acquired taste for some, as it has a pretty specific smell and taste. This soft cheese is relatively high in fat and rich in vitamin A. And it contains beneficial bacteria that protect the gut and improve digestion.
Gouda Cheese
Gouda is a cheese made with unpasteurized milk with a specific sweet and nutty taste. It is an excellent source of probiotics, which promote healthy digestion and strong immunity.
Parmesan Cheese
Parmesan is another type of aged cheese, usually consumed in small amounts. It contains proteins and calcium and may also be a good option if you’re lactose-intolerant.
Quark Cheese
Quark cheese isn’t well-known, but we’re big fans, so you may want to consider adding it to your grocery list. It looks like cottage cheese, but it has a creamier texture. It’s full of probiotics and high in proteins, but it’s also high in carbs.
As you can see, cheese isn’t all bad after all! In fact, it even has some health benefits, and with all the proteins, calcium, sodium, fats, and probiotics, it can be an excellent addition to your diet. Of course, it can impact your blood glucose and cholesterol levels, so it’s best to consume it in moderation.
FAQs
How does cheese impact blood sugar? ›
Will cheese affect blood sugar levels? Cheese has a low glycemic index (GI), meaning that it releases glucose slowly and will not trigger significant blood glucose spikes. People often consume cheese alongside other foods, however, and some of these may spike blood glucose.
Does eating cheese lower blood sugar? ›Cheese, in particular, can actually be great at helping to manage blood sugar levels because of its low glycemic index. Not all cheeses are created equal, as some have higher calories, saturated fats, and salt content.
Does cheese cause an insulin spike? ›Milk and dairy products have been identified as potent insulin secretagogues, as their consumption stimulates acute hyperinsulinemia [27–31].
How does cheese affect insulin? ›But research shows that consuming dairy consistently triggers disproportionately high surges of insulin, given its carbohydrate load — by a factor of 3-6 times, according to one study of healthy subjects.
What cheese is best for diabetes? ›If you love cheese, opt for Brie, Edam and reduced fat-hard cheeses, eg 'lighter Cheddar', which are lower in fat compared to Blue cheeses, such as stilton and regular hard cheeses, but remember they still are high in fat and saturated fat so keep an eye on that portion size.
What kind of cheese can diabetics eat? ›- Goat cheese. 1 ounce equals 102 calories. ...
- Pecorino Romano (Romano cheese) 1 ounce has 110 calories. ...
- Cottage cheese (also known as cottage cheese gratin) ...
- Cheddar Cheese. ...
- Feta cheese (from Greece) ...
- Mozzarella Cheese.
Cheese. Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check.
Does meat and cheese raise blood sugar? ›Red Meat: Many studies have shown that red meat and processed meat like bacon and ham are all high in saturated fats that may raise your blood sugar levels. Moreover, too much protein can also raise your insulin levels. 5. Milk: Milk and other dairy products can definitely contribute to your blood sugar levels.
Can diabetics eat eggs and cheese? ›Some basic principles of a balanced diet for people with type 2 diabetes are: Include vegetables, fruit, whole grains, beans and lentils, eggs, and lean poultry, meat, dairy and fish more often. Choose pastries, sugary drinks, refined grains, fast food, salty snacks, and processed meats less frequently.
How long does it take for A1C to go down? ›It's important to understand that lowering your A1C levels is a gradual (slow) process. As discussed, your A1C, unlike a blood glucose test, measures your average blood sugar over a period of 2 to 3 months. This means, it can take up to 3 months to notice significant changes in your A1C.
Do cucumbers raise blood sugar? ›
Cucumbers are not known to spike blood sugar levels due to the minimal amounts of sugar and low-calorie count. In addition, they are not energy dense and have a low glycemic index and a high percentage of water. These properties make cucumber a good option for minimising their sugar intake.
Can diabetics eat mozzarella cheese? ›Mozzarella cheese is one of the lower sodium cheeses, making it one of the best options for diabetics wanting to eat a balanced and healthy diet. Lactobacillus casei and Lactobacillus fermentum bacteria are found in mozzarella cheese.
Does cheese contain a lot of sugar? ›Low-fat cottage cheese boasts 3 grams of sugar per serving (4 ounces). Other types of cheese, such as Camembert, Brie, Gruyere and soft goat cheese are sugar-free. Leafy green vegetables are low in carbs and contain little or no sugar. Cooked spinach has less than 1 gram of sugar per serving (one cup).
Are grapes good for diabetics? ›Grapes are a beloved fruit that is healthy and safe for people with diabetes. They are safe to eat, and you can include them in a diabetic diet because they don't cause a rise in blood sugar. Consuming grapes can lower the risk of getting type 2 diabetes.
Should diabetics stay away from cheese? ›Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking.
How many slices of pizza can a diabetic eat? ›If you have diabetes, following a nutrient-dense diet is essential for optimal health and blood sugar management. However, this doesn't mean you have to give up pizza. Instead, enjoy a slice or two of your favorite pizza occasionally as part of a balanced diet.
Can diabetics eat crackers and cheese? ›Cheese and Whole-Grain Crackers
They are a good snack choice if you have diabetes. While crackers can be high in carbs, the fat in the cheese and fiber in the crackers may prevent them from spiking your blood sugar. Consumption of dairy products, like cheese, is linked with a lower risk of diabetes in some studies.
The results, published in The Journal of Nutritional Biochemistry, shows that both types of cheese reduced insulin resistance, which is important to maintain normal blood sugars. The researchers used a rat model of insulin resistance that shares many characteristics with humans.
What is the healthiest cheese to snack on? ›- Blue cheese.
- Feta.
- Cottage cheese.
- Ricotta.
- Parmesan.
- Swiss.
- Cheddar.
- Goat.
Low-Glycemic Dairy Products and Dairy-Substitute Products
Cheese (cheddar, swiss, mozzarella, brie, feta, blue, goat, etc.)
What should A1C be for seniors? ›
For functionally independent older adults, the IDF recommends an A1C goal of 7–7.5%, whereas for functionally dependent, frail patients or patients with dementia, an A1C goal of 7–8% is recommended.
Does oatmeal raise blood sugar? ›For many people with diabetes, consuming oatmeal doesn't have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time. Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying.
Do eggs increase blood sugar? ›They found that eating 12 eggs per week had no adverse effects on body weight, cholesterol level, blood sugar level or glycated hemoglobin (or A1C, which measures blood sugar levels over a few months).
Can diabetics eat Philadelphia cream cheese? ›Share on Pinterest Cheese is safe in moderation for people with diabetes. People with diabetes can safely eat cheese as part of a balanced, healthful diet.
Is Sweet Potato good for diabetics? ›Sweet potatoes have a sterling nutritional profile, making them a great food for people with diabetes. Here's how to start incorporating them into your diet. Sweet potatoes are one of the most popular foods for diabetes at Everyday Health, and with good reason.
Are tomatoes good for diabetics? ›Tomatoes are not high in sugar, and neither are carrots. Tomatoes, similar to carrots, are considered a non-starchy vegetable in meal planning for diabetes. This means that the amount of naturally occurring sugar is minimal in a serving.
What lowers A1C the fastest? ›- Exercise. Physical activity helps your body use insulin more efficiently, so it can better process the glucose in your blood. ...
- Eat Right. ...
- Take Medications as Prescribed. ...
- Manage Your Stress. ...
- Stick to a Schedule. ...
- Drink in Moderation. ...
- Monitor Your Numbers.
- Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. ...
- Seafood. ...
- Pumpkin and pumpkin seeds. ...
- Nuts and nut butter. ...
- Okra. ...
- Flax seeds. ...
- Beans and lentils. ...
- Kimchi and sauerkraut.
Starchy vegetables—like beets, carrots, and jicama—contain higher amounts of carbs, and because of this, can raise blood sugar much faster than non-starchy veggies.
Is celery good for blood sugar? ›Celery also has a very low glycemic index, which can help keep blood sugar in check. In one study , celery was found to have a positive effect on blood sugar levels in older volunteers with prediabetes who consumed 250 milligrams (mg) of celery leaf, 3 times per day.
Can diabetics eat ice cream? ›
In case you didn't get the memo: Yes, those of us with diabetes CAN eat ice cream. Even though some outside the diabetes community don't think so, and they try to convince us we can't or shouldn't, the fact remains that an ice cream sundae or vanilla waffle cone every once in a while isn't going to kill us.
Can diabetics eat mayonnaise? ›Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.
Is cheese high in carbs or sugar? ›Although most dairy products contain carbohydrates due to a naturally occurring sugar called lactose, most cheeses are surprisingly carbohydrate free. Varieties such as cheddar, Parmesan, Muenster, provolone, Camembert, blue and cream cheese contain zero carbs.
Is cheese good for a diabetic? ›Cheese can be included as part of a healthy, balanced diet if you have diabetes. However, people with diabetes should opt for cheeses that are low in saturated fat and sodium while high in protein. If you have diabetes, combine higher-GI foods with cheese to help regulate blood sugar and prevent spiking.
Does dairy lower blood sugar? ›There is considerable evidence that milk proteins increase the postprandial insulin response and lower the postprandial blood glucose response in both healthy subjects and patients with T2DM.
What food brings blood sugar down? ›- Broccoli and broccoli sprouts. Sulforaphane is a type of isothiocyanate that has blood-sugar-reducing properties. ...
- Seafood. ...
- Pumpkin and pumpkin seeds. ...
- Nuts and nut butter. ...
- Okra. ...
- Flax seeds. ...
- Beans and lentils. ...
- Kimchi and sauerkraut.
They found that eating 12 eggs per week had no adverse effects on body weight, cholesterol level, blood sugar level or glycated hemoglobin (or A1C, which measures blood sugar levels over a few months).
How much cheese is too much per day? ›The American Heart Association recommends eating no more than three portions of cheese per day, which each serving capped at 42 grams of cheese.
Is peanut butter good for diabetics? ›Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.
What should my blood sugar be when I wake up? ›What should your blood sugar be when you wake up? Whenever possible, aim to keep your glucose levels in range between 70 and 130 mg/dL in the morning before you eat breakfast, and between 70 and 180 mg/dL at other times.
Is tuna with mayo good for diabetics? ›
Can people with diabetes eat mayonnaise? Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat.
What can I drink before bed to lower my blood sugar? ›A: Drinking apple cider vinegar at bedtime can help diabetic people control their blood glucose levels. A diabetic patient should take one teaspoon of apple cider vinegar in warm water before sleep. It can also aid in the regulation of fasting blood sugar levels in the morning.
What is the red drink that lowers blood sugar? ›Pomegranate juice is said to help lower blood sugar levels within 15 minutes of drinking it. A study examined the effects one drink of the juice could have on a diabetic and found it changed the levels of their blood sugar - in a good way.
How fast can A1C drop in 3 months? ›Remember what your A1C measures: your average blood sugars over the past three months. The good news is that if your A1C is on the high side, say, 10% or higher, it will likely start to drop within two to three months (in other words, the higher it is, the faster it comes down).