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What Is the Healthiest Type of Cheese to Eat for Diabetics or People with Insulin Resistance?
Today we are talking about cheese, the best cheeses to eat when you have diabetes, and the best and healthiest cheeses for diabetics and non-diabetics alike. We’re talking about real cheese, manufactured from high-quality ingredients and sometimes even raw. Yummy!
Whatever form it takes, cheese is hard to say no to, but which cheese is the most nutritious on the market?
As you may know, if you are into history, cheese has served as a staple in cultures all across the world, and it continues to do so today. Fermented dairy products such as cheese, kefir, and yogurt were widely consumed prior to the modern world today.
So, other than the fact that cheese does not cause blood sugar spikes, what benefits are we talking about when we talk about cheese?
What is A Serving of A Cheese?
Generally speaking, one ounce of cheese is regarded as a serving, which is around the size of three normal dice. With just one serving (or two, depending on how you look at it), you’ll get a good dose of key nutrients, including vitamins D and A, along with certain B vitamins, calcium, phosphorus, zinc, potassium, and protein. Cheese’s fermented properties ensure that it promotes digestive health while also increasing the immune system’s performance. When consumed in moderation, cheese is totally appropriate food to pair with your favorite foods. It literally makes any food taste good instantly, even your vegetables. if you are looking to get the best cheeses to eat when you have diabetes listen up.
How To Identify Good Cheese?
Take note that we’re talking about real cheese here. The real deal is authentic quality cheese, created from high-grade milk sources such as cows, goats, and sheep, and made in small batches. Goat and sheep cheeses actually have more heart-healthy fats than cheeses made with cow milk.
Having said that, the use of processed cheeses should be avoided at all costs because they contain emulsifiers, extenders, strange substances, phosphates, and hydrogenated oils, among other things. Those cheese-like goods in cans are a no-go.
How is Cheese Different Than Milk?
There are various positive changes that occur as a result of the fermentation of dairy products, including an increase in vitamins B and C. The process of fermenting dairy aids in the breakdown of casein, a milk protein that many people are unable to digest for various reasons. Many of the enzymes that were destroyed during pasteurization are restored during the process of culturing the dairy product. These include lactase, which aids in the digestion of lactose or milk sugar, and numerous enzymes that aid in the absorption of calcium and other minerals by the body. Lactase, which is created during the culturing process, permits many people who are sensitive to fresh milk to tolerate fermented milk products, such as cream cheese, yogurt, kefir, whey, and cultured milk, cream, and cheese, even when they are allergic to fresh milk.
What About Raw Cheese? Is it Good For Diabetics?
Definitely. One of the best cheeses to eat when you have diabetes is raw cheese. These are some of the most nutritious cheese you can obtain. These cheeses are manufactured from raw milk that has not been pasteurized, making them a healthier option. Unlike cheeses prepared from pasteurized milk, raw cheese has a wide range of beneficial enzymes and nutrients, making it more easily digestible.
For more than a thousand years and right up until today, raw milk has been the “go-to ingredient” for cheeses, and for good reason—flavor. Heat destroys or denatures many naturally-occurring flavor-rich and gut-friendly enzymes in milk, resulting in the cheese losing its delectable flavor. When milk is cooked or pasteurized, many naturally occurring flavor-rich and gut-friendly enzymes are destroyed or denatured, resulting in the cheese losing its delectable flavor.
Raw cheese isn’t particularly frightening, nor is it difficult to come by. To give you an example, the cheese is known as Parmigiano-Reggiano may only be named such if it is manufactured from raw milk. Alternatively, you can get raw milk cheese from an organic source at your local farmers’ market or health food stores such as Whole Foods or Sprouts.
Is It Better To Eat Full-Fat or Low-Fat Cheese?
When faced with the decision between low-fat and full-fat options, always choose the full-fat one. Several healthy fats have been removed from low-fat baked goods, dairy products, butter, nut butter, and other products, and these products are typically loaded with a variety of weird components, such as chemicals and artificial sweeteners, in order to resemble the texture of the full-fat variant. Full-fat foods should be regarded as a special treat, and they should be consumed in large quantities.
Aside from that, the saturated fat present in cheese isn’t all that unhealthy for you after all. According to a 2015 study, those who consumed at least 2-3 servings of full-fat dairy per day had a 23% lower risk of developing type 2 diabetes when compared to those who consumed one or fewer servings per day.
Full-fat cheeses also include a kind of fatty acid known as conjugated linoleic acid (CLA), which is found in small amounts in other foods (CLA). The best cheeses to eat when you have diabetes have to include CLA. A number of health benefits of CLA have been demonstrated, including anti-cancer, anti-diabetic, and anti-hypertensive properties. CLA is a type of polyunsaturated fatty acid that belongs to the omega-6 fatty acid family. In other words, it’s technically trans fat, but it’s a natural type of trans fat that can be found in a variety of nutritious food sources. A large number of studies have demonstrated that industrial trans fats, which are distinct from natural trans fats such as CLA, are harmful. These cheeses contain varying amounts of CLA, which varies greatly depending on what the animals were fed. For example, the CLA content of beef and dairy from grass-fed cows is 300–500% higher than that of beef and dairy from grain-fed cows. Sheep and goat cheese also have more CLA than cheese made with cow milk.
Which is Better: Organic or Conventional Cheese?
When deciding whether to purchase conventional or organic dairy products, always opt for organic wherever possible. Fat contains the highest concentrations of hormones and antibiotics used in non-organic cattle production. Furthermore, organic dairy products contain 62 percent more heart-healthy omega-3 fatty acids than regular dairy products, according to a 2013 study published in the journal PLOS ONE.
So, what is the healthiest cheese available? It is a cheese that is organic, fresh, and easily digested by the digestive tract.
Goat cheese is the healthiest cheese available as one of the best cheeses to eat when you have diabetes.
1. Goat cheese
1 ounce equals 102 calories.
6 grams of saturated fat and 6 grams of protein. This goat cheese also contains vitamin A and vitamin B2. Calcium, iron, phosphorus, potassium, vitamin B12, and vitamin D are all included in this goat cheese.
In the case of those who are allergic to cow’s milk cheese products, goat’s milk cheese may be an acceptable substitute. The primary protein found in milk is referred to as casein. This protein is available in two different forms: A1 and A2, each of which contains a different amino acid in its structural composition. The milk produced by traditional dairy cows contains a combination of A1 and A2 casein. As opposed to other animals’ milk, goat cheese has a protein structure that is smaller and easier to digest due to the A2 casein protein, and it does not exhibit the inflammatory effects associated with dairy products due to the A1 casein in cow’s milk. In fact, this casein has the most structural similarities to human breast milk of any protein. It has been shown in special studies that goat milk when presented as the first type of protein to be introduced to babies following breastfeeding, may be less allergic to them than typical cow’s milk. Also, as compared to cow’s milk, goat milk boosts iron absorption while also improving bone formation and the bioavailability of certain minerals, such as magnesium, in the body.
Goat cheese can be spread on toast and bagels in the same way as cream cheese is, inserted into olives and peppers, blended into sauces and creamy soups, added to salads, sandwiches, grain meals, frittatas, among other applications.
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2. Pecorino Romano (Romano cheese)
1 ounce has 110 calories.
It has 7 grams of protein, 7 grams of saturated fatty acids, and similar vitamins to any other cheese.
Pecorino Romano is a hard, sharp, salty Italian cheese made from sheep’s milk that is both delicious and nutritious when consumed in moderation. It is considered to be one of the oldest Italian cheeses and is considered to be one of the oldest cheeses in the world.
When made from grass-fed milk, this cheese is particularly high in CLA (conjugated linoleic acid), an Omega-6 fatty acid that is beneficial to health. According to the findings of a five-year study, consumption of CLAs found in Pecorino Romano may be associated with lower BMIs and reduced risks of diabetes, obesity, cancer, and inflammation.
The cheese should be labeled “Pecorino Romano,” which indicates that it has been manufactured under tight regulations on the Italian islands of Sardinia, Lazio, and the Tuscan province of Grosseto.
When grated onto simple green salads or vegetable dishes, it is wonderful. It can also be used in whole-grain salads, frittatas, and other egg dishes.
3. Cottage cheese (also known as cottage cheese gratin)
1 ounce contains 27 calories.
1 gram of fat and 3 grams of protein.
There is a solid reason why cottage cheese has traditionally been regarded as a nutritious whole food. This cheese is said to aid in weight loss and bone health while simultaneously increasing calcium, protein, and nutrient consumption, among other things.
It is possible to make cottage cheese by heating and curdling milk with the help of an acidic medium such as vinegar or lime juice (or even lemon juice). As the milk comes to a boil, it starts to curdle and create lumps of curdled milk. A large lump of cottage cheese is made from these curds once they have been pressed and molded. In fact, this method is so simple that you can even make your own cottage cheese at home using the ingredients listed above.
Those who are limiting their salt intake may find that cottage cheese is a good option among cheese varieties. According to a 2014 BJM Open study of 612 kinds of cheese, cottage cheese has the lowest salt content, followed by feta cheese. Generally speaking, cheeses that are soft and less aged tend to have lower salt content.
Cottage cheese can be used in a variety of ways in your kitchen. As the basis of a meal, you can serve it with fresh fruit, nuts, and seeds to round out the flavor profile of the dish.
4. Cheddar Cheese
1 ounce has 115 calories.
6 g protein, 9 g fat, including 5.49 g saturated fat,
This sharp (or extra-sharp) cheese is believed to have originated in the United Kingdom, in a place by the same name. It’s now the most popular cheese in the United Kingdom and the second most popular cheese in the United States, behind mozzarella. This cheese has the potential to be a healthy option. Processed cheddar cheese products with artificial preservatives and weird yellow coloring should be avoided at all costs because they are not made from real cheddar cheese.
Real cheddar cheese is off-white in color, or a mild orange if spices are added, and it is matured for three to 18 months, depending on the type of cheddar cheese you choose. Cheddar cheese, like other cheeses, contains protein, vitamin A, a variety of B vitamins, and calcium, which are essential for optimal muscle and nerve function.
Cheddar cheese can be used in a wide variety of recipes, including baked goods. It’s great in quiches, risotto, baked bread, and on sandwiches, among other things.
5. Feta cheese (from Greece)
1 ounce has 74 calories.
6 g total fat (4 g saturated fat)
Protein content: 4.4 g
Feta cheese is one of the best cheeses to eat when you have diabetes. Fermented sheep or goat milk (or a combination of the two) is used to make the tangy cheese known as feta. Feta is synonymous with Mediterranean flavors and can be found in a variety of dishes.
Because of the high quantities of calcium and vitamin D in feta cheese, it may have cancer-preventive qualities on a nutritional level. It is believed that the combination of these two nutrients can assist in protecting the body against some types of cancer. Feta cheese also contains beneficial bacteria, known as probiotics, that help to keep the gut healthy, as well as significant levels of calcium for bone health.
The salty and creamy feta cheese is great when filled with olives and hot peppers, in salad dishes, and when combined with sweet elements such as watermelon (be careful with watermelon, although it is good fruit, it can load you up with sugar before you know it).
6. Mozzarella Cheese
1 ounce has 85 calories.
6.3 grams of protein, 6.3 grams of fat, and 3.73 grams of saturated fat.
In moderation, mozzarella contains probiotics that are beneficial to the intestines, as well as protein, fat, and minerals that are beneficial to the entire body. In particular, mozzarella is high in energy-producing B vitamins, such as vitamin B12, which is beneficial for the health of red blood cells.
Mozzarella cheese is an Italian staple that may (and should) be used in a variety of recipes, including salads and whole-grain meals. It can even be stuffed with hefty squashes to provide a satisfying vegetarian meal, which is probably one of the best cheeses to eat when you have diabetes as well.
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See you in the next article
Dr. Ahmet Ergin