Why cheese is good for people with diabetes and helps control blood sugar

Cheese is a popular food enjoyed around the world for its creamy texture, rich flavour, and versatility in meals and snacks. For people with diabetes, it can be more than just a tasty treat. Cheese provides important nutrients like protein, calcium, and healthy fats, which can support overall health and help maintain steady blood sugar levels when eaten in moderation. Choosing the right types of cheese and understanding appropriate portion sizes are essential for safely including them in a balanced diet. By making informed choices, cheese can be a satisfying and nutritious addition that contributes to heart health, bone strength, and general well-being.



Eating cheese for diabetes: How it supports blood sugar stability
Cheese is rich in protein and healthy fats, which help slow digestion and the release of glucose into the bloodstream. This stabilising effect on blood sugar makes it a good snack choice for people managing diabetes. Additionally, cheese contains calcium, phosphorus, magnesium, and vitamin B12, supporting bone and cardiovascular health, both important considerations for people with diabetes.

According to a study published in Arch Med Sci. , moderate cheese consumption may be causally linked to a lower risk of type 2 diabetes. The two‑sample Mendelian randomisation analysis found that higher levels of cheese intake were associated with reduced odds of developing the condition, suggesting that appropriate cheese consumption could support metabolic health.

Some fermented cheeses also contain probiotics, which may improve gut health. Since a healthy gut microbiome can influence insulin sensitivity and inflammation, including probiotic-rich cheeses like cottage cheese or aged cheeses may offer additional benefits.



Health benefits of cheese for people with diabetes
1. Blood sugar control

Protein and fat in cheese help regulate blood sugar by slowing carbohydrate absorption when eaten with meals. This can prevent sharp spikes in glucose, which is crucial for diabetes management.


2. Cardiovascular support

People with diabetes are at higher risk for heart disease. Certain cheeses, especially low-fat or reduced-sodium varieties, can provide heart-healthy nutrients like calcium and magnesium without adding excess sugar.


3. Bone health

Diabetes can increase the risk of bone issues, including osteoporosis. Cheese provides calcium, vitamin D, and phosphorus, nutrients essential for maintaining bone strength.


4. Satiety and weight management

Cheese’s combination of protein and fat increases satiety, helping control appetite and prevent overeating. This can support healthy weight management, which is a key factor in controlling blood sugar.



Which cheeses are best for people with diabetes
Not all cheeses are created equal. For diabetes-friendly options:

• Low-fat or reduced-fat cheeses: Limit saturated fat intake while still getting protein and calcium.

• Hard, aged cheeses: Examples include Parmesan, Gouda, and Cheddar. They are nutrient-dense, flavourful, and typically lower in lactose.

• Cottage cheese or ricotta: These are softer, lower in sodium, and versatile for meals and snacks.

• Avoid highly processed cheeses: Processed slices or spreads often contain added salt, sugar, and unhealthy fats.

How to include cheese in a diabetes-friendly diet

• Pair with vegetables: Add cheese to salads, roasted veggies, or celery sticks for a low-carb snack.
• Use as a protein source: Include cheese in omelettes, frittatas, or whole-grain toast for balanced meals.
• Control portions: Stick to around 30g per serving to manage calories and fat intake.
• Combine with other nutrient-rich foods: Cheese works well with nuts, seeds, or whole grains to balance blood sugar.

Tips for safe consumption of cheese for people with diabetes

• Monitor sodium intake: High sodium can worsen hypertension, a common comorbidity in diabetes.
• Check fat content: Opt for moderate or low-fat versions if your healthcare provider recommends limiting saturated fat.
• Enjoy in moderation: While cheese is beneficial, excessive consumption can contribute to weight gain, which may negatively impact blood sugar control.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.



Also read | The hidden dangers of chronic kidney disease: How failing kidneys trigger fatigue, heart issues, and more