If you love cheese and are diabetic, it must have crossed your mind whether you are still allowed to eat cheese with all the new dietary changes you must make. Since cheese is high in fat and calories, it may seem as if it is the end of your relationship with it. Fear not! Cheese can stay on the menu as long as it is consumed in moderation.
Diabetics may even have an advantage from eating cheese as studies have shown three servings of cheese can improve insulin sensitivity. Since most type 2 diabetics benefit from weight loss, the portion of cheese should be limited. Opt for low-fat or fat-free cheese. For example, there are 113 calories in one ounce of cheddar cheese compared to 44 calories in the nonfat version. Cheese can also be a healthy snack option as it has a low glycemic index and is high in protein which keeps you satiated longer.
The main concern is the salt content in cheese. Since diabetics already have an increased risk for heart and kidney disease, too much sodium is not recommended. Therefore, you should go for cheese that has a lower fat and sodium content. Experts say to select wisely by reading labels. Typically, Brie, Edam, light Cheddar, cottage cheese, and Quark are healthy choices.
Here is a table that shows the differences in some of these options:
| Cheese (100g) | Kcal | Fat | Saturated fat | Salt |
| Stilton | 410 | 35 | 23 | 2.0 |
| Cheddar | 416 | 34.9 | 21.7 | 1.8 |
| Brie | 352 | 30.7 | 20.7 | 1.0 |
| Light Cheddar | 311 | 21.8 | 14.9 | 1.8 |
| Natural cottage cheese | 110 | 6.1 | 3.7 | 0.6 |
| Quark | 68 | 0.3 | 0.2 | 0.1 |
Table adapted from Dairy and Diabetes, Diabetes UK.
So, with the information available, why not pick one and try to incorporate it in your meal today? Melt some cheese for a grilled sandwich or on an omelet for breakfast, mix some into your salad for lunch, or have some macaroni and cheese that is bound to be suitable for the whole family!
[expand title=”References“]
Stein N. Can I eat cheese with type 2 diabetes? Livestrong.com. Accessed 5/3/2017.
Dairy and Diabetes. Diabetes UK. Accessed 5/3/2017.
Clark L. Diabetes update: you can eat cheese (as long as it’s these types). EXPRESS. Accessed 5/3/2017.
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