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Say cheese! And keep sugar in check
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Say cheese! And keep sugar in check

It may come as a surprise, but cheese helps in prevention and protection against type 2 diabetes, according to studies

cheese

Worried about having cheese? One may not need to. Though cheese is known to contain high fat and calories, a person with diabetes can still enjoy it as part of their healthy and balanced diet without worrying about gaining weight or increasing blood sugar. However, processed cheese is best avoided.

Geethu Sanal, chief dietitian, Jothydev’s Diabetes and Research Centre, Trivandrum, Kerala, says cheese is rich in calcium and contains many nutritional properties that makes it a healthy part of a balanced diet. “People with diabetes must consider the glycaemic content of various foods,” she says. “The glycaemic index (GI) 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.”

Dr Lovelena Munawar, senior consultant, Dr Mohan’s Diabetes Specialities Centre, Chennai, Tamil Nadu, too says that cheese can be taken by people who have diabetes. “The GI of cheese is almost zero to less than 1gm carbohydrate,” she says. “So, cheese is good for diabetes. All cheeses can be consumed in moderate amount. Cheese is also rich in protein and fats. It’s high calorie though it is low glycaemic, so watch the calories while eating.”

Results from the Epic InterAct study, published in the American Journal of Clinical Nutrition in 2012, had already suggested an inverse association of cheese intake and combined fermented dairy product intake with diabetes.

Cheese and carbs

Most cheeses contain little to no carbohydrates and thus rate very low on the GI scale. “Some cheeses, however, have more than others,” says Sanal. “Around one ounce of cheese has around 1gm carb; both mozzarella and cheddar cheese have very little carb content. Cheddar cheese contains just 0.4gm of carbohydrates per one ounce, while Swiss cheese contains 1.5gm of carbohydrates per one ounce. So, it’s important to check the nutritional label on various cheeses. However, it is always advised to include it in your diet in moderation.”

A cohort study published in 2018 assessed the associations between total dairy and specific types of dairy products like cheese, milk and yogurt with mortality and major cardiovascular disease. It concluded that dairy foods ​don’t increase the risk of cardiac events or mortality​.

Sanal says cheese is generally high in protein, which is great to help balance out the blood sugar spikes that occur when eating carbohydrates alone. When eaten together, proteins take longer to burn off. Protein also helps people feel full longer, thus reducing cravings for other unhealthy foods. The amount of protein varies depending on the type of cheese.

Good for type 2 diabetes

According to the Epic InterAct study, cheese may lower the risk of developing type 2 diabetes. It found that eating about 55gm of cheese reduced the risk of diabetes by 12 per cent.

‘Dietary Protein Consumption and the Risk of Type 2 Diabetes’, a 2017 review of cohort studies, too concluded that consumption of dairy and dairy products offers protective benefits against type 2 diabetes.

But doctors say people with high cholestrol need to check with their medical practitioner before including cheese in their diet.

But avoid processed cheese

Sanal says cheese is high in saturated fat when compared with many other foods. “People with diabetes can meet these goals by sticking to a diet that contains no more than one serving of cheese per day,” she says. “Some cheeses are higher in sodium than others. Check labels and choose low-sodium options when possible. Processed cheeses, which are typically higher in sodium and fat, should be avoided. Cheese is also high in calories, so portion control is important. Cheese can be incorporated into a healthy diet if you have diabetes. However, it should be eaten in moderation and in combination with other healthy foods.”

Dr Munawar says people who are allergic to dairy products and lactose intolerant are advised to avoid cheese. “People who are on sodium-restricted diet should also avoid cheese or it can be taken in lesser quantity,” she says.

Listing out examples, she says, “Cottage cheese has highest protein, lowest fat; Swiss cheese has low sodium; Feta and goat cheese are better for lactose intolerant and partly skimmed mozzarella is lowest fat, which can be consumed according to [a person’s] diet.”

Benefits of paneer

Thouzia, consultant nutritionist, Kinder Women’s Hospital and Fertility Centre, Bengaluru, says that paneer is an excellent source of protein and is especially beneficial for vegetarian eaters who do not get any animal protein from their diet. “One cup of paneer (226gm) contains about 28gm of protein,” she says. “Protein is essential for muscle health and repair. Protein is slow to digest, which means that it releases carbohydrates in a gradual manner. This means that there is no sugar spike after having paneer — making it a good choice for diabetics.”

Benefits of tofu

Tofu is endowed with high levels of proteins and other nutrients that aid in controlling blood sugar levels in those suffering from type 2 diabetes, says Thouzia. “Tofu is believed to reduce insulin resistance, thus reducing your risk of getting type 2 diabetes significantly,” she says.

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