Cut The Cheese Please : Cheese & Diabetes

Growing up my sons used to eat so much cheese that I called them Mickey Mouse, and I stood right along side them as Minnie Mouse!

As much as we loved cheese, I would have never thrown it at them like some parents are doing today with that “cheese challenge”!

However, I have since learned that some cheeses are not only unhealthy, they are some that are not even real cheese so I have cut those brands from my diet.

​​​​​​​However, not all cheese is bad nor fake and there are many types that can actually be healthy even if you have Type 2 Diabetes.

At my last check up, I specifically asked my doctor if I could eat cheese, and she said, sure…but in moderation. I try to eat everything in moderation but oftentimes cheese can be a challenge!

I believed her, but wanted to research a little further as to if people with diabetes can eat cheese, but more importantly, which cheese are considered better than others when it comes to making it a healthy part of a balanced diet.

Read on to find out what people with diabetes need to know about eating cheese.

According to Healthline.com
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Cheese is Rich in Protein

Cheese is generally high in protein, which is great to help balance out the blood sugar spikes that occur when eating carbohydrates alone. When eaten together, they take longer to burn off. Protein also helps people feel full longer, thus reducing cravings for other unhealthy foods.

The amount of protein varies depending on the type of cheese. For example, 1 ounce of parmesan contains 10 grams of protein, while cheddar contains 7 grams of protein. Cottage cheese has less than 3 grams per 1 ounce.

Cheese may lower the risk of developing Type 2 Diabetes

At least one study has shown that cheese may lower a person’s risk of developing type 2 diabetes in the first place. The 2012 study found that eating about two slices per day (about 55 grams) reduced the risk of diabetes by 12 percent.

However, this should be taken with some caution as the difference in risk varied depending on the country. Researchers have said the findings need further study.

Some people say that cheese is the devil in disguise – do you agree?

Risks of cheese for people with diabetes

For all the benefits, there are certainly some dietary yellow flags, and cheese shouldn’t be consumed with abandon. Some things to keep in mind when eating cheese include:

Cheese is high in fat and calories

Studies have shown that as far as reducing one’s risk for cardiovascular disease, dairy fat isn’t the best choice. While dairy fat can be eaten in moderation, unsaturated fats from vegetable oils, nuts, seeds, avocados, and some fish are healthier choices.

The U.S. Department of Agriculture (USDA) recommends that less than 10 percent of your daily calories should come from saturated fats.

Cheese is also high in calories, so portion control is important. For example, 1 ounce of cheddar cheese has 113 calories. Reduced and nonfat cheeses may be healthier options.

Dairy allergies or intolerances

Not everyone can tolerate dairy, and some people are allergic to it. Fortunately, there are plenty of other foods, such as nuts, that provide many of the same and even additional nutritional benefits as cheese.

There are also dairy-free cheese options, though they typically contain less protein.

Watch out for the sodium

People with diabetes need to limit sodium, as it can elevate blood pressure and lead to cardiovascular problems. Some cheeses are higher in sodium than others. For example, feta cheese has 316 milligrams of sodium in 1 ounce, while mozzarella has just 4 milligrams of sodium per ounce. You should check labels and choose low-sodium options when possible.

The USDA recommends that adults and children over 13 limit sodium to less than 2,300 milligrams per day.

Let’s Chat > When you Cut the Cheese – Which One is Your Favorite?