Cheese is a beloved food item that can be found in many different forms and flavors. However, for people with diabetes, choosing the right type of cheese to eat can be a challenge.
Blue cheese, in particular, has been a topic of debate among those with diabetes. Some believe that it can be a healthy addition to a diabetes-friendly diet, while others caution against its high fat and salt content.
In this article, we will explore the question: Is blue cheese good for diabetics?
Let’s dive in and find out.
Is Blue Cheese Good For Diabetics?
When it comes to diabetes, it’s important to keep a close eye on your diet and make sure you’re consuming foods that won’t spike your blood sugar levels. Cheese, in general, can be high in fat and calories, which might make it seem like an unlikely choice for people with diabetes. However, blue cheese can actually be a great addition to a diabetes-friendly diet when consumed in moderation.
Blue cheese is a type of cheese that is made from cow’s milk and has a distinct blue mold running through it. It has a strong flavor and is often used as a topping for salads or as a flavoring in sauces.
One study has found that cheese, including blue cheese, may actually be able to lower the risk of developing type 2 diabetes. Researchers believe that the fat in certain dairy products, such as blue cheese, may have a neutral or even positive effect on cardiovascular health.
However, it’s important to note that blue cheese is still high in salt and saturated fat. This means that it should be consumed in moderation and paired with healthy foods that are high in fiber and low in calories.
If you have diabetes and want to include blue cheese in your diet, it’s important to keep an eye on your portion sizes. The recommended serving size is about 30g – similar to the size of a matchbox. Cheeses such as Cheddar and Leicester cheeses are high in fat compared to Blue cheeses like Brie, Edam, and reduced-fat cheeses. But even these options are still high in fat and saturated fat, so portion control is key.
For even healthier alternatives, try cottage cheese, Quark, or reduced-fat cream cheeses which are lower in fat and salt. You can also make hard cheese go further by grating it instead of slicing and opting for mature cheese as a little goes a long way due to the stronger taste.
Understanding Diabetes And Cheese
For people with diabetes, it’s important to understand how cheese can affect their blood sugar levels. Cheese, in general, can be high in fat and calories, which can lead to weight gain and elevated blood sugar levels. However, cheese can also be a good source of protein, vitamins, and minerals, making it a valuable addition to a healthy diet.
When it comes to diabetes and cheese, it’s important to choose the right type of cheese and consume it in moderation. Cheeses that are low in saturated fat and sodium while high in protein are the best options for people with diabetes. Blue cheese, for example, is high in protein and may have a neutral or positive effect on cardiovascular health.
However, it’s important to keep an eye on portion sizes when consuming cheese. The recommended serving size is about 30g – similar to the size of a matchbox. Cheeses such as Cheddar and Leicester cheeses are high in fat compared to Blue cheeses like Brie, Edam, and reduced-fat cheeses. But even these options are still high in fat and saturated fat, so portion control is key.
In addition to choosing the right type of cheese and controlling portion sizes, it’s also important to pair cheese with healthy foods that are high in fiber and low in calories. This can help regulate blood sugar levels and prevent spiking.
Nutritional Value Of Blue Cheese
Blue cheese is not only delicious, but it also offers a variety of notable health benefits. One of the most significant benefits is its high calcium content. A one-ounce serving of blue cheese contains 150 mg of calcium, which is even higher than other types of cheese. Calcium is essential for maintaining healthy bone density and reducing the risk of developing osteoporosis, making blue cheese an excellent choice for those concerned about bone health.
In addition to calcium, blue cheese also contains spermidine, a compound that may delay aging and reduce the risk of cardiovascular disease. While the exact reason for this effect remains unclear, researchers believe that spermidine has a positive effect on cardiac muscle cells and other parts of the cardiovascular system. This may explain the “French paradox,” where fewer people in France die of cardiovascular disease despite consuming more saturated fat on average.
Blue cheese also offers anti-inflammatory properties and may help with managing levels of visceral fat around the abdominal area, which has been associated with higher mortality rates. However, it’s important to note that blue cheese is still high in saturated fat and sodium, so portion control is crucial.
The Impact Of Blue Cheese On Blood Sugar Levels
When it comes to blood sugar levels, blue cheese has a minimal impact. This means that it can be paired with higher-carb foods for a good balance. However, it’s important to remember that cheese should still be consumed in moderation since it’s higher in calories.
For people with diabetes, an excellent way to include blue cheese in their diet is to combine it with low-fat, low-sodium cheeses and healthy foods such as fruit and whole grains. This will help to regulate the digestion of carbohydrates for sustained energy and balanced blood sugar.
It’s important to note that aged cheeses, like blue cheese, are a common headache trigger. People who are prone to headaches or migraines may want to limit or avoid blue cheese.
Health Benefits Of Blue Cheese For Diabetics
Blue cheese offers several health benefits that can be particularly helpful for people with diabetes. For starters, blue cheese is rich in calcium, which is essential for healthy teeth and bones. A one-ounce serving of blue cheese contains 150 mg of calcium, making it a great way to boost your daily calcium intake.
Furthermore, blue cheese has anti-inflammatory properties that can help improve heart health. Studies have shown that the anti-inflammatory properties of blue cheese can prevent inflammation in the arteries and blood clotting in the veins and arteries, therefore eliminating the risk of many heart diseases like stroke.
Blue cheese also contains spermidine, a compound that may delay aging and reduce the risk of cardiovascular disease. While the exact reason for this effect remains unclear, researchers believe that spermidine has a positive effect on cardiac muscle cells and other parts of the cardiovascular system.
Finally, blue cheese may help with managing levels of visceral fat around the abdominal area and maintaining gut health. Excessive levels of visceral fat have been associated with higher mortality rates. By consuming blue cheese in moderation, people with diabetes can enjoy its unique flavor while also reaping its health benefits.
Risks And Precautions Of Eating Blue Cheese For Diabetics
While blue cheese can be a great addition to a diabetes-friendly diet when consumed in moderation, it’s important to be aware of the risks and precautions associated with consuming this type of cheese.
Firstly, blue cheese is high in salt and saturated fat. This means that people with diabetes should consume it in moderation and pair it with healthy foods that are high in fiber and low in calories. Overconsumption of blue cheese can lead to weight gain, which is a risk factor for diabetes.
Secondly, people who are prone to headaches or migraines may want to limit or avoid blue cheese altogether. Aged cheeses, like blue cheese, are a common headache trigger.
Lastly, people with diabetes should be aware of their overall nutritional intake when consuming blue cheese. While blue cheese is high in protein, calcium, and other minerals, it’s important to balance this with other nutrient-dense foods that will help regulate blood sugar levels.
Incorporating Blue Cheese Into A Diabetes-Friendly Diet
When incorporating blue cheese into your diabetes-friendly diet, it’s important to keep a balanced approach. Blue cheese can be a great addition to salads or as a flavoring in sauces, but it should be consumed in moderation and paired with other healthy foods.
To incorporate blue cheese into your diet, try using it as a topping for a salad made with non-starchy vegetables like spinach, kale, or arugula. Pair it with a lean protein like grilled chicken or fish and add some healthy fats like avocado or nuts.
Another option is to use blue cheese as a flavoring in sauces or dips. Try making a low-carb blue cheese dressing by mixing blue cheese with Greek yogurt, lemon juice, and herbs. This can be used as a dip for vegetables or as a dressing for salads.
It’s also important to pay attention to portion sizes when consuming blue cheese. Stick to the recommended serving size of about 30g – similar to the size of a matchbox. This will help you avoid consuming too much salt and saturated fat.
