Top Six Cheeses for Blood Sugar Management: Expert Recommendations

Cheese is often viewed with skepticism by those managing diabetes due to its fat content and potential impact on blood sugar levels. However, recent insights from registered dietitians suggest that certain cheeses can be beneficial components of a diabetes-friendly diet. This article outlines the six best cheeses recommended for individuals looking to manage their blood sugar effectively.

According to Roxana Ehsani, M.S., RD, CSSD, LDN, a registered dietitian nutritionist and national media spokesperson, cheese can be a viable option for those with diabetes due to its low carbohydrate and high protein content. Ehsani emphasizes that the right selections and portion control can allow individuals to enjoy cheese without negatively impacting their blood sugar.

### Key Recommendations

1. **Mozzarella Cheese**: Part-skim mozzarella is highlighted as a favorable choice. Amy Kimberlain, M.S., RDN, CDCES, notes that a one-ounce serving contains only 2 grams of carbohydrates and 7 grams of protein, making it effective in slowing digestion and preventing blood sugar spikes. The versatility of mozzarella allows it to be incorporated into various dishes, enhancing flavor without excessive carbs.

2. **Parmesan Cheese**: Known for its robust flavor, Parmesan cheese is low in carbohydrates and high in protein. Erin Davis, M.S., RDN, CDCES, explains that one ounce of grated Parmesan provides 10 grams of protein and only 1.5 grams of carbohydrates, making it an excellent choice for flavor enhancement without affecting blood sugar levels significantly.

3. **Cottage Cheese**: This cheese is a favorite among dietitians due to its high protein content. A half-cup serving can deliver 12 grams of protein and only 5 grams of carbohydrates. However, consumers are advised to opt for low-fat and low-sodium varieties to maximize health benefits, as highlighted by Davis.

4. **Aged Cheddar Cheese**: Aged cheddar is recognized not only for its taste but also for its vitamin B12 content, which is crucial for individuals on diabetes medications like metformin. According to Davis, a 1.5-ounce serving contains about 19% of the daily value of vitamin B12, supporting overall health in diabetic patients.

5. **Swiss Cheese**: This cheese stands out for its low sodium content, making it a heart-healthy option. One ounce of Swiss cheese contains less than 1 gram of carbohydrates and only 53 milligrams of sodium. Reduced-fat Swiss is recommended for those managing blood sugar levels, allowing for heart health without sacrificing taste.

6. **Ricotta Cheese**: Part-skim ricotta is praised for its adaptability in both savory and sweet dishes. Kimberlain points out that half a cup offers 14 grams of protein and 6 grams of carbohydrates. Its mild flavor makes it a versatile ingredient, suitable for various recipes.

### Additional Strategies for Blood Sugar Management While cheese can fit into a diabetes-friendly diet, the dietitians advise additional strategies to manage blood sugar effectively. Walking after meals for just 10 to 15 minutes can significantly lower blood sugar, as supported by research published in the *Sports Medicine* journal (Buffey AJ, et al., 2022). Incorporating more fiber through fruits, vegetables, and whole grains is also crucial, as it helps maintain steady blood sugar levels and promotes satiety.

### Conclusion In summary, cheese can be part of a balanced diet for individuals managing diabetes when selected wisely and consumed in moderation. The recommendations provided by nutrition experts highlight how incorporating specific cheeses can enhance meal enjoyment without compromising blood sugar control. Beyond dietary choices, adopting a holistic approach that includes physical activity, balanced meals, and proper sleep is essential for effective diabetes management.

By understanding both the benefits and limitations of cheese consumption, individuals can make informed decisions that align with their health goals. For further guidance, consulting with a registered dietitian can provide personalized strategies tailored to individual needs.