In today’s video, we’re going to talk about Cheese and Diabetes.
Can people with diabetes eat cheese? The answer in many cases is yes. This delicious, calcium-rich food contains many nutritional properties that make it a healthy part of a balanced diet. Of course, there are some precautions to keep in mind.
Cheese is high in fat and calories compared with many other foods, and it might not seem like an obvious choice for people with diabetes. However, a person who has diabetes can enjoy a wide variety of cheese without elevating their blood sugar or blood pressure or gaining weight. By taking a balanced approach to eat cheese, individuals who love this familiar food item can enjoy it without damaging their health. For diabetes-friendly meals or snacks, people should choose healthful cheeses and serve them with foods that are high in fiber and low in calories.
People with diabetes can safely eat cheese as part of a balanced, healthful diet. As with other foods, moderation is key, and so a diet that includes too much cheese would be harmful to people with or without diabetes. A person with diabetes can consider the following when selecting cheese to include in a diabetes-friendly diet.
Cheese is very high in calories and fat. Though calorie content varies between varieties of cheese, people with diabetes should avoid overindulging. Type 2 diabetes has strong links to obesity and losing even a few pounds can reduce the risk of diabetes. More than 87 percent of people with diabetes are medically overweight or obese. Several steps can help people with diabetes eat cheese and minimize weight gain, including Stick to small servings of cheese, Choose lower-calorie varieties, Use cheese for flavor rather than as the main ingredient of a meal, and Saturated fat.
Cheese is high in saturated fat when compared with many other foods. In small quantities, saturated fat is harmless and can be beneficial to the body. However, too much can cause weight gain, high cholesterol, gallbladder problems, and heart disease.
The American Heart Association recommends a diet that contains no more than 5–6 percent saturated fat, meaning that in a 2,000-calorie daily diet, no more than 120 calories or 13 grams should come from saturated fats. Other experts advise no more than 10 percent of the daily calorie intake of saturated fat, which raises the amount of cheese a person can consume. People with diabetes can meet these goals by sticking to a diet that contains no more than one serving of cheese per day.
The connection between saturated fat intake and heart disease is not as clear as it once seemed. An analysis of previous research found insufficient evidence linking saturated fats and heart disease. With that said, being mindful of overall intake is still a sensible position to take, particularly from red meat, bacon, sausage, full-fat dairy products, and other high-fat foods.
People with diabetes should keep their salt intake to 2,300 milligrams per day or less. Salt can elevate blood pressure, causing or worsening diabetes-related cardiovascular concerns. Cheese is often high in salt, particularly processed cheeses. A 2018 study, for example, found a mean salt content of 863 mg per 100 g of processed cheese. The study found that fresh cheese had a mean salt content of 498 mg per 100 g. To minimize sodium content, people can choose fresh cheese over-processed goods.
Benefits of cheese for people with diabetes.
Cheese can help maintain healthy glucose levels.
People with diabetes must consider the glycemic content of various foods. This is based on how quickly the body is able to digest the carbohydrates in those foods. The glycemic index is a 100-point scale that rates foods based on how rapidly they cause blood sugar to rise. Foods are given a higher value the more rapid the rise in blood sugar.
Most cheeses contain little to no carbohydrates and thus rate very low on the GI scale. Some cheeses, however, have more than others. For example, cheddar cheese contains just 0.4 grams of carbohydrates per 1 ounce, while Swiss cheese contains 1.5 grams of carbohydrates per 1 ounce. So it’s important to check the nutritional label on various cheeses.
sources: https://www.medicalnewstoday.com/articles/317222 healthline.com/health/diabetes/cheese
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