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1g
Cheese
Quick Answer:
Cheese is a dairy product made from milk that undergoes fermentation. Most cheeses are naturally low in carbohydrates and have minimal impact on blood sugar levels, making them generally suitable for diabetics when consumed in appropriate portions. The protein and fat content in cheese can help slow carbohydrate absorption when eaten with other foods.
Nutritional Profile
Nutrition Facts
Serving Size: 1 ounce (28g)
Servings per Container: Varies
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Glycemic Information
For Diabetics
Risks & Considerations
- ⚠ Very low carbohydrate content (typically ≤2g per serving)
- ⚠ Zero to very low glycemic index and glycemic load
- ⚠ High protein content supports satiety and blood sugar stability
- ⚠ Can help slow carbohydrate absorption when eaten with other foods
Preparation Tips
- 💡 Choose whole, unprocessed cheese varieties when possible
- 💡 Pair with vegetables or whole grains for balanced meals
- 💡 Use smaller portions of strongly flavored cheeses (blue, parmesan)
- 💡 Bring to room temperature 15-30 minutes before serving for best flavor
Serving Recommendations
- 🍽 Avoid: Flavored cheeses with added sugars or high sodium seasonings
- 🍽 Avoid: Processed cheese products with added starches
- 🍽 Avoid: Cheese sauces/spreads that contain hidden carbs
- 🍽 Avoid: Overconsumption due to high calorie density
Healthier Alternatives
Cottage Cheese (Low-fat) (coming soon)
Lower glycemic index (10)
Greek Yogurt (Plain) (coming soon)
Lower glycemic index (11)
Ricotta Cheese (coming soon)
Lower glycemic index (5)
Cheese Variations & Blood Sugar Impact
Choose the right option to minimize blood sugar spikes
Cottage Cheese
Contains more lactose
Glycemic Index
Low GI
Taste:
Contains more lactose
Processed Cheese
May contain added starches, check labels
Glycemic Index
Low GI
Taste:
May contain added starches, check labels
Aged Cheeses
Lactose converted during aging
Glycemic Index
Low GI
Taste:
Lactose converted during aging
💡 Smart Selection Tips
For Blood Sugar Control:
- • Choose high-quality products
- • Check for freshness indicators
- • Store properly to maintain quality
- • Follow recommended preparation methods
Portion Guidelines:
- • Monitor your individual response
Important Note
Individual responses to cheese vary significantly. Some diabetics may experience blood sugar spikes even with the lowest glycemic options. Always test your personal response and consult with your healthcare provider.
Smart Food Pairings
Smart Cheese Pairing Strategies
Reduce blood sugar spikes with these proven food combinations
Raw vegetables (celery, bell peppers, cucumbers)
1 serving
Nutritional Contribution:
How It Works:
Fiber slows any minimal glucose absorption
Best Timing:
Eat together with cheese
"Perfect snack combination that keeps me satisfied"
— Community Member
Scientific Basis: Fiber slows any minimal glucose absorption
Nuts and seeds (almonds, walnuts, pumpkin seeds)
1 serving
Nutritional Contribution:
How It Works:
Fat and protein enhance satiety without blood sugar impact
Best Timing:
Eat together with cheese
"My go-to afternoon snack for steady energy"
— Community Member
Scientific Basis: Fat and protein enhance satiety without blood sugar impact
Whole grain crackers (2-3 crackers)
1 serving
Nutritional Contribution:
How It Works:
Protein and fat slow carbohydrate absorption
Best Timing:
Eat together with cheese
"Small portion with cheese prevents spikes from crackers"
— Community Member
Scientific Basis: Protein and fat slow carbohydrate absorption
The Perfect Pairing Formula
1 ounce (28g)
Choose whole, unprocessed cheese varieties when possible
Protein or Healthy Fat
Choose any pairing above
Reduced Blood Sugar Spike
Up to 40% improvement
⏰ Optimal Timing Strategies
Best Times:
- ✓ Post-workout: Better glucose uptake
- ✓ With meals: Not as standalone snack
- ✓ After protein: Improved response
Avoid These Times:
- ✗ When sedentary: Poor glucose uptake
- ✗ Late evening: May affect sleep
- ✗ Without protein: Higher glucose spikes
Monitor Your Response
Track your blood sugar at 30, 60, 90, and 120 minutes after eating to find your optimal pairing. Individual responses vary significantly, so what works for others may need adjustment for you.
Troubleshooting High Blood Sugar
Troubleshooting High Blood Sugar
Common challenges and proven solutions from the diabetic community
Solutions to try:
- Monitor portion sizes - cheese is calorie-dense
- Stick to 1-2 ounce servings
- Choose lower-fat varieties if needed
Solutions to try:
- Try lactose-free varieties
- Choose aged cheeses which have less lactose
- Start with small portions to test tolerance
Solutions to try:
- Choose low-sodium varieties like Swiss or fresh mozzarella
- Rinse feta to reduce sodium content
- Monitor overall sodium intake
Still Having Issues?
Individual responses to this food vary significantly. If these solutions don't work for you:
- • Consider avoiding this food entirely and choosing lower GI alternatives
- • Test different preparation methods systematically
- • Keep a detailed food and blood sugar log
- • Consult with a registered dietitian who specializes in diabetes
Frequently Asked Questions about Cheese
Common questions about Cheese and diabetes
Is Cheese good for diabetics?
Cheese has a glycemic index of 0, making it a low GI food. It can be included in a diabetic diet in moderation.
How much Cheese can diabetics eat?
A typical serving size is 1 ounce (28g), which contains 1g of carbs. Monitor your blood sugar response and adjust portions accordingly.
What is the glycemic index of Cheese?
Cheese has a glycemic index of 0, which is considered low. The glycemic load per serving is 0.
When is the best time to eat Cheese?
Cheese can be eaten at any time due to its low blood sugar impact. It's great as a snack or part of any meal.
Does the protein in Cheese help with blood sugar?
Yes, Cheese provides 7g of protein per serving, which can help stabilize blood sugar levels and increase satiety.