Cheese and Diabetes: A Low Carb Alternative

Today I would like to introduce you to another important food which is not only low carb (i.e. diabetic friendly) but is also packed with essential nutrients.
In this article, we would try to understand the link between cheese and diabetes. We will try to figure out if a person with diabetes can eat cheese?

Just a Personal Update:
Today, as I am writing this, is the date of 13th April 2018. Its been almost a year now since I got diagnosed with diabetes. During the past week, I had been traveling a lot, as I was on a low carb diet, I had been facing immense difficulty to follow my low carb regime.
I felt it is getting extremely difficult to follow the diet as right foods were not available on the train, there were only foods that will spike my blood sugar.
During my journey, I literally starved for 2 days. I felt that this will further spoil my health and decided that I will meet my doctor to solve this problem.

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As soon I reached the city, I rushed to see my doctor.
He suggested starting with insulin regime which I immediately agreed.
So here again, I am again starting to use insulin but only when I felt I ate food which is comparatively higher in carbs.

I am still following Low Carb-High Fat Diet.
And will only eat high carb food, if and only if I travel outside and unable to find the right food.
Currently, I am using fast acting insulin, which luckily is available at reasonable price in my province.

Diabetes anc Cheese

Now back to the subject;
In this article, I will introduce you one of the most important foods for a diabetic which won’t spike your blood sugar much.
The food I am talking about is “CHEESE”.
Let me tell you I used to hate this food before I got this blood sugar problem. In fact, I have never eaten this snack before.
But when I came to know about this superfood, I immediately incorporated it into my diet.
Let me confess, I didn’t like its taste straight away. It took me some time to gradually develop the taste for it and now I am loving this food.

So if you are diabetic, it would be your best interest to buy this food. Cheese is easily available in the market and is affordable too, so don’t think too much about it.
In the below section, I have listed essential properties of cheese and certain precaution that you need to take for incorporating this diet.



1. Diabetes and Cheese
Cheese is extremely low in carbs.
So if you are diabetic it is extremely beneficial for you to include it in your diet; Low Carb food don’t spike your blood sugar much and if you are Type 1 diabetic, your need for insulin to metabolize cheese will be extremely less.
However, it’s important to understand that there is a different variety of cheese available in the market, and some contain more carbohydrate than others.
So ideally before buying cheese, make sure you check its carb contents to get the right idea for your insulin dosage.

Cheese is High in Saturated Fats,  Will it harm my body?
This is the most common questions among the diabetic community whenever they are told to eat cheese. Yes, Cheese is high in saturated fats but they don’t harm your body.
There are misconceptions in the industry that fats harm your body, in fact, they are beneficial for your heart health.

The fat that you need to avoid is trans fat, which is available in the vegetable oil used for cooking our food. So if you want to avoid bad fats, reduce the usage of fried foods in your diet, which i think is the major problem for hear disease considering how much we Indian are eating fried items.
The other foods which are extremely harmful are processed sugar and grains which we eat in the local food stall.
Click the link to understand about cholesterol in depth


2. Good Source of Proteins and Vitamins
Cheese is full of proteins and essential vitamins, the important ones are listed below:

a. Calcium: Helps to keep our bones stronger
b. Vitamin K2: Protects heart, brain, and bones. They also regulate the flow of calcium into the required areas like bones and teeth
c. Other minerals like Zinc, phosphorous, vitamin A, D, B2
Understand Relation between Diabetes and Vitamin D by clicking here


3. Increase HDL Cholesterol
In a research, it was found that incorporating cheese into your diet can help your body raise good cholesterol (aka HDL) which protect our body from the heart-related disorder.
Again as I said earlier, not all cholesterols are bad, you have to pick the one which is good for you.

4. Helps you feel satiated

When you eat cheese, you won’t feel hunger for a long time.
This property is very useful for people who are overweight. Incorporating cheese into the diet can help to avoid hunger pangs and gives you good control over binge eating.

5. Other Benefits
a. Lowers Cancer Risk: Cheese contains Conjugated Linoleic Acid, which is a type of fat that lowers the risk of cancer.
b. Prevention of Osteoporosis: This is a bone problem which is commonly found in elderly people. The presence of calcium in cheese can help to prevent this issue.
c. Help in Sleep


While cheese is a healthy food, but excess of any food can cause problem. Also in cheese, there are certain properties which may not be suitable for the person with certain medical conditions. In the below section I have listed certain precautionary measures before eating cheese:

a. High Sodium Content
Cheese is high in sodium.
For people with diabetes and heart problem, excess sodium can create a lot of issue to their health. So make sure to eat this food in a controlled manner.

b. Dairy Allergies
Some people face difficulties to metabolize dairy products. So if you have any allergies be careful of this food.

c. Try to avoid processed cheese
The best cheese you can have is the natural one which is produced by fermenting dairy product using simple ingredients like milk, salt, starter culture and natural enzymes.
However, in the market, it is very difficult to find this natural cheese as the stock is filled up with processed cheese where adulterated additives are used in manufacturing.
You can identify processed cheese in the following manner:
a. In the label, you will find mention of the product “pasteurized”
b. Processed cheese don’t require refrigeration


By now you would have understood that cheese can be an excellent food for the person who follows low car diet. Just be cautious about the above-mentioned drawbacks and you will do just fine.

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