Cheese is a universally loved food, but if you’re managing diabetes, you might wonder: is it safe to indulge? The answer isn’t straightforward, but the good news is that cheese can often be a healthy part of a diabetes-friendly diet. In this post, we’ll dive into the science of cheese and its glycaemic index (GI), explain why most cheeses have a low GI and explore how this makes cheese a surprisingly suitable option for people managing blood sugar levels.
SEE ALSO: The healthiest types of cheese classified by macronutrients →
What is the glycaemic index?
The glycaemic index (GI) measures how quickly a food raises blood sugar levels after eating. Foods are ranked on a scale of 0 to 100:
- Low GI (0–55): Foods that cause a slow, gradual rise in blood sugar.
- Medium GI (56–69): Foods that have a moderate effect on blood sugar.
- High GI (70–100): Foods that cause rapid spikes in blood sugar.
The GI of a food depends on factors like its carbohydrate content, fibre, fat, and protein levels. Cheese has a remarkably low GI, often close to zero. This is due to its unique macronutrient composition and the way it’s processed. But what makes cheese’s GI so low? Let’s take a closer look.
Why does cheese have a low glycaemic index?
1. Macronutrient composition
Cheese is predominantly made up of protein and fat, with minimal carbohydrates. Here’s how these components influence its GI:
- Protein: Protein takes longer to digest and doesn’t directly convert to glucose in the same way carbohydrates do. While some amino acids can be converted to glucose through gluconeogenesis, this process is slow and doesn’t significantly affect blood sugar levels.
- Fat: Fat slows digestion and delays glucose absorption. This means a meal that includes cheese will have a lower and slower impact on blood sugar levels compared to carbohydrate-heavy foods.
2. Low carbohydrate content
Most cheeses contain very little carbohydrate because the lactose (milk sugar) is broken down during the cheesemaking process. For example:
- Aged cheeses like Cheddar or Parmesan have negligible lactose, resulting in almost no impact on blood sugar.
- Fresh cheeses like Ricotta or Mozzarella contain slightly more lactose but are still low-carb compared to other foods.
3. Fermentation and processing
Cheese undergoes fermentation, during which bacteria convert lactose into lactic acid. This not only reduces the carbohydrate content but also gives cheese its distinct flavour and texture. As a result, the remaining carbohydrate content is minimal, contributing to its low GI.
4. Casein’s slow digestion
Cheese is rich in casein, a slowly digesting milk protein. Casein forms a gel-like structure in the stomach, slowing the release of nutrients into the bloodstream. This delayed digestion reduces the likelihood of rapid blood sugar spikes.
5. Insulin index vs glycaemic index
While cheese has a low GI, its insulin index can be slightly higher. The insulin index measures how much a food stimulates insulin secretion, independent of blood sugar levels. Proteins in cheese can stimulate modest insulin release, which helps regulate blood sugar without causing harmful fluctuations.
The glycaemic index of popular cheeses
Let’s break down the GI of some popular cheeses in an easy-to-reference table:
| Cheese | Estimated GI | Carbohydrate Content (per 100 g) | Notes |
|---|---|---|---|
| Low-Fat Cheddar | ~ 0 | ~ 0 g | Minimal lactose due to ageing. |
| Parmesan | ~ 0 | ~ 0 g | Highly aged, negligible carbs. |
| Part-Skim Mozzarella | ~ 0–5 | ~ 3.6 g | Slightly more lactose in fresh form. |
| Cottage Cheese | ~ 5-10 | ~ 3.2 g | Contains residual lactose. |
| Philly Cream Cheese | ~ 0-5 | ~ 3.6 g | Primarily fat and protein. |
| Feta | ~ 0–5 | ~ 3.6 g | Low but slightly higher lactose. |
| Ricotta | ~ 0-5 | ~ 3.2 g | Higher lactose, especially in fresh types. |
How cheese fits into a diabetes-friendly diet
Cheese can be a part of a balanced diet for people with diabetes if eaten in moderation. Here are some tips to enjoy cheese healthily:
- Watch portion sizes: Cheese is calorie-dense. Stick to 1-2 servings per day (about 30g per serving) to avoid overloading on calories or saturated fats.
- Choose low-fat options: Choose cheeses like Cottage Cheese, Ricotta or Part-Skim Mozzarella if you’re watching your fat intake. These are lower in calories and saturated fat.
- Pair cheese with high-fibre foods: Combining cheese with whole-grain crackers, fresh vegetables or fruits like apples and pears can create a balanced snack. The fibre helps stabilise blood sugar levels.
- Be mindful of sodium: Certain cheeses, like Feta or processed cheese, are high in sodium. Excessive sodium intake can elevate blood pressure, which is a common concern for people with diabetes.
- Avoid processed cheeses: Processed cheese products often contain additives and higher carbohydrate levels, which can increase their GI. Stick to natural cheeses for better health outcomes.
Benefits of cheese for people with diabetes
Cheese isn’t just low GI—it also offers several health benefits that make it a valuable addition to a diabetes-friendly diet:
- Rich in calcium: Essential for strong bones and teeth, calcium also plays a role in nerve and muscle function.
- Source of high-quality protein: Cheese provides all nine essential amino acids, making it a complete protein source.
- Provides healthy fats: Some cheeses contain omega-3 fatty acids, particularly those made from grass-fed cow’s milk.
- Satiety: The combination of protein and fat in cheese promotes fullness, helping to prevent overeating.
Potential concerns with cheese and diabetes
While cheese can be beneficial, there are some potential downsides to keep in mind:
- High calorie content: Overeating cheese can contribute to weight gain, which may affect insulin sensitivity.
- Saturated fats: Excessive intake of saturated fats can increase the risk of cardiovascular disease, a common complication in diabetes.
- Sodium levels: Certain cheeses are high in salt, which can elevate blood pressure.
Featured diabetes-friendly recipe: Ricotta and Spinach Stuffed Bell Peppers
Here’s a simple and delicious recipe that’s low in carbs, packed with protein and perfect for managing blood sugar levels.
Ingredients
- 4 large bell peppers (any colour)
- 1 cup Ricotta cheese (low-fat if preferred)
- 1 cup fresh spinach, chopped
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (optional)
- 1 tablespoon olive oil
Instructions
- Preheat your oven to 180°C (350°F).
- Cut the bell peppers in half lengthwise and remove seeds and membranes.
- In a mixing bowl, combine Ricotta, spinach, Parmesan, garlic powder, black pepper and salt.
- Spoon the mixture into each bell pepper half.
- Place the stuffed peppers on a baking tray and drizzle with olive oil.
- Bake for 25–30 minutes, or until the peppers are tender and the tops are slightly golden.
- Serve warm and enjoy!
This recipe is a great example of how to use cheese creatively while keeping your meals diabetes-friendly.
Conclusion
Is cheese bad for diabetes? The answer is a resounding no—cheese isn’t bad for diabetes when enjoyed in moderation. Its low glycaemic index, combined with its protein and fat content, makes it a stable and satisfying choice that won’t cause significant blood sugar spikes.
By choosing natural, low-fat and low-sodium cheeses, and pairing them with high-fibre foods, you can enjoy cheese as part of a healthy, balanced diet.
Want to learn more about how cheese fits into a diabetes-friendly lifestyle? Subscribe to Cheese Scientist for expert tips, detailed guides, and mouth-watering recipes that bring the world of cheese to your plate. Let’s make healthy eating delicious!
References
Overall nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository, the Australian Food Composition Database and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat content
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein content
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Cholesterol content
Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions? – Maria Luz Fernandez and Ana Gabriela Murillo
Saturated fat, carbohydrate, and cardiovascular disease – Patty W Siri-Tarino, Qi Sun, Frank B Hu and Ronald M Krauss
Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials – Janette de Goede, Johanna M Geleijnse, Eric L Ding, Sabita S Soedamah-Muthu
Safety in pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Lactose content
Lactose residual content in PDO cheeses
Detection of lactose in products with low lactose content
The analysis of lactose in milk and cheese products by HPLC
Food Standards ANZ Food Composition Database
Lactose & Galactose content of cheese
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
