Can people with diabetes add cheese to their diet?
According to Dr. Chopra, a comprehensive nutritionist (India), people with diabetes can eat cheese, but it should be used with control and strategy. Cheese is a low-carb food, meaning it has little direct impact on blood sugar levels. In addition, the high protein and fat content in cheese helps slow down digestion, prevent sudden increases in blood sugar, so it is safer than carbohydrate-rich snacks.
However, cheese is also high in calories and saturated fat, which can cause weight gain and increase cholesterol if eaten too much. Therefore, cheese is not prohibited, but should be eaten in controlled portions, combined with foods rich in fiber, and included in a balanced diet.
Benefits of cheese for people with diabetes
Cheese has many important nutritional benefits for diabetics:
Low carbohydrate content: Helps stabilize blood sugar, does not cause glucose spikes.
High protein content: Increased satiety, reduced appetite and the risk of overeating.
Sources of minerals and vitamins: Provide calcium, phosphorus, zinc, vitamin B12, support bones, immunity, nerve and muscle health.
Probiotics: Some fermented cheeses such as cottage cheese, feta, Swiss cheese can improve gut health and insulin sensitivity.
If made a smart choice, cheese is not only a supplementary dish but also supports the diet of people with diabetes.
Side effects of cheese
Dr. Chopra emphasizes that, although cheese is beneficial, users still need to pay attention to some disadvantages:
High saturated fat: Can increase bad cholesterol (LDL) and cardiovascular risk.
High in calories: Eating too much can easily cause weight gain, affecting insulin resistance.
Sodium and additives: Some processed cheeses contain a lot of sodium, preservatives, causing high blood pressure and water retention.
Lactose intolerance: Some people may experience bloating and indigestion.
How to safely consume cheese for people with diabetes
Dr. Chopra suggests a reasonable way to use cheese:
Portion control: 2030 g cheese per meal.
Choose a good type of cheese: Prioritize low-fat or skim cheese such as fresh cheese (paneer), mozzarella, ricotta, feta.
Smart combination: Eat with vegetables, whole wheat cookies, salads or whole grain bread to slow down glucose absorption and increase satiety.
Avoid processed cheese: Sliced cheese, butter or cheese powder often contain sodium and additives that are not good.
Dietary advice for diabetics
In addition to choosing cheese, Dr. Chopra gives some general nutritional principles:
Prioritize non-starchy vegetables, lean proteins, whole grains, legumes, and healthy fats.
Limit refined carbohydrates such as white rice, white bread, sweets.
Divide your carbohydrate intake throughout the day, avoid consuming large amounts at one meal.
Supplement foods rich in magnesium, fiber, antioxidants: nuts, green leafy vegetables, berries, whole grains.
Stay hydrated, limit sodium and processed foods.
Eat in moderation, control your portion sizes, and get regular physical activity.
Get enough sleep and reduce stress, as it directly affects insulin resistance.
