Love Cheese? These Options Are Blood Sugar-Friendly and Safe for Diabetics
Experts reveal what to pair them with to further blunt glucose spikes
sic GrCheese is beloved for its versatility and variety of flavor. In addition to being delicious, it also offers various nutritional benefits. For example, cheese generally has little effect on glucose, making it a great choice for diabetics or those keeping an eye on their blood sugar. Like anything else, the popular dairy product should be eaten in moderation. But that doesn’t mean it can’t be part of a balanced diet. Here, experts share the best types of cheese for blood sugar control and how to enjoy each for maximum health perks.
The best cheese that won’t spike your blood sugar
Experts explain how these types of cheese affect your blood sugar levels and why they’re a smart choice for those managing diabetes. Plus see tips to take full advantage of their nutritional offerings.
Goat cheese
With fewer carbs and more healthy fat than many other cheeses, goat cheese helps slow carb absorption when eaten with other foods, explains Dawn Menning, RD, Certified Diabetes Care and Education Specialist with Nutu.
Woman's World Answers
Goat cheese is especially beneficial when eaten with fiber-rich roasted vegetables, legumes or sourdough bread, and a one-ounce. portion goes a long way thanks to its bold, tangy flavor, offers Josie Porter, Senior Registered Dietitian with Simple Life App.
Cottage cheese
“Cottage cheese is a great blood sugar-friendly option thanks to its high protein content,” says Porter. “It’s slow-digesting casein protein helps keep you fuller for longer and can blunt the blood sugar increase from any carbs it’s eaten with.”
A typical serving size is about half a cup. For the biggest benefit, you can pair cottage cheese with fiber-rich foods like berries or sliced cucumbers, suggests Michael Genovese, MD, physician and Chief Medical Advisor at Ascendant New York. This combination helps curb hunger and supports both glycemic control and digestion, he says. (Find out how cottage cheese boosts weight loss here).
Quark
Quark is similar to cottage cheese in terms of nutrition (it also packs plenty of protein) and typical portion size, but it has a smoother, spoonable texture and a mildly-tangy flavor thanks to its fermentation, explains porter.
“It works well in both sweet and savory dishes,” she says. “Try it with baked apple chunks and cinnamon, or on whole-grain crackers with some chilli oil and soybeans.”
Mozzarella
Part-skim or fresh varieties, such as bocconcini or sliced mozzarella, have a mild flavor, low carbohydrate content and a good balance of fat and protein to help keep your glucose steady, explains Dr. Genovese.
“Its mild fat content slows digestion just enough to help prevent blood sugar spikes without being overly rich,” he says. “A portion of one to two ounces is reasonable. It goes well with tomatoes and olive oil in a Caprese salad, which offers healthy fats and fiber to further support blood sugar regulation.”
Feta
This classic Greek staple is naturally lower in fat than some aged cheeses and adds plenty of flavor with just a small amount—one or two tablespoons can elevate dishes without excessive calories, carbs or blood sugar spikes, says Dr. Genovese.
“Feta is also rich in calcium, which [positively] affects metabolic health,” he adds. “It pairs well with leafy greens and olives in a salad, where the fiber and healthy fats help blunt glucose spikes.”
Cheddar
Cheddar cheese is higher in saturated fat compared to quite a few other cheeses, but it is also dense in protein and has minimal carbs. While it’s important not to overindulge, cheddar can be a satisfying addition to meals or snacks that will not raise blood sugar, offers Dr. Genovese.
One ounce (about a slice or a few cubes) is a good portion, and it’s healthiest when paired with raw veggies or a few whole-grain crackers for balance, he advises.
Parmesan
Parmesan is an aged cheese, so it contains beneficial probiotics which may improve gut health without raising your blood sugar, says Menning. It’s also relatively low in lactose and carbs and rich in protein and flavor, so a little goes a long way, adds Dr. Genovese. He recommends sprinkling a tablespoon or two on roasted vegetables, soups or whole grains to enhance taste and satiety.
How to eat cheese without raising your blood sugar
Cheese can be enjoyed daily in small to moderate portions, depending on your diet and health goals, says Dr. Genovese. However, it’s best eaten as a protein or fat complement to high-fiber meals—not as a stand-alone snack, he notes. That’s especially true for people with diabetes.
“Individual responses vary, so it’s smart to monitor your body’s reactions and speak with a healthcare provider if you have specific concerns,” he notes. “Always be mindful of sodium content, especially if you have high blood pressure or other cardiovascular risks, which often accompany blood sugar issues.”
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