Cheese is generally low in carbohydrates and unlikely to affect blood sugar levels in people with diabetes. But it’s best to enjoy cheese in moderation, as it’s high in saturated fat and sodium.

Can people with diabetes eat cheese? The answer, in many cases, is yes.

Cheese contains protein and other nutrients and may be beneficial when enjoyed as part of a balanced diet. However, it can be high in fat and sodium, so it’s best to opt for lower-fat varieties and stick to the serving size.

Read on to learn what people with diabetes need to know about cheese, including the possible benefits and how much to eat.

If you have diabetes, you may be able to eat cheese as part of a balanced diet.

Cheese is protein-rich

Cheese is generally high in protein, which may help balance out the blood sugar spikes that occur when eating carbohydrates alone. When eaten together, they take longer to burn off. Protein also helps people feel full longer, thus reducing cravings.

The amount of protein varies depending on the type of cheese. The amount of protein in a 1-ounce (28.35-gram) serving can vary:

  • Parmesan: 10 g of protein per serving
  • cheddar: 6.5 g of protein per serving
  • Swiss: 7.66 g of protein per serving
  • low fat cottage cheese (2% milkfat): 2.95 g per ounce, though it is typically consumed in a 1-cup (226 g) serving, which contains 23.5 g of protein

The Dietary Guidelines for Americans 2020-2025 recommends choosing low fat or nonfat as well as low sodium versions of many types of cheese. This can allow you to take in the beneficial nutrients in cheese without excess fats and sodium.

Cheese can help maintain moderate glucose levels

People with diabetes may consider the glycemic content of various foods. This is based on how quickly the body can digest the carbohydrates in those foods.

The glycemic index (GI) is a 100-point scale that rates foods based on how rapidly they may cause blood sugar to rise. Foods are given a higher value the more rapidly the blood sugar rises.

Most cheeses contain little to no carbohydrates and rate 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 per 1 ounce.

Lactose-free cheeses typically contain fewer carbohydrates.

It’s important to check the nutritional label on various cheeses.

Moderate cheese consumption may lower the risk of developing type 2 diabetes

Various studies have examined the relationship between cheese consumption and type 2 diabetes risk. Eating low fat dairy, including cheese, may lower a person’s risk of developing type 2 diabetes in the first place.

However, increasing dairy consumption was associated with an increased risk of type 2 diabetes, according to a 2019 study. Maintaining or reducing dairy consumption was associated with no change in risk or a reduced risk.

A 2023 review suggests that eating cheese was associated with a lower risk of:

  • cardiovascular disease
  • death
  • prostate cancer

The researchers suggest that cheese consumption may have neutral to moderate benefits for human health.

Additional research on the potential health implications of eating cheese is still needed, and it’s best to consume cheese in moderation.

Some things to keep in mind when eating cheese include:

Cheese is high in saturated fat and calories

Research suggests that, as far as reducing one’s risk for cardiovascular disease, dairy fat isn’t the best choice. A 2023 review suggests consuming fewer than 40 g per day. Foods high in unsaturated fat may provide more cardiovascular benefits. These may include:

  • vegetable oils
  • nuts
  • seeds
  • avocados
  • oily fish, like sardines and salmon

The United States Department of Agriculture (USDA) recommends that less than 10% of your daily calories should come from saturated fats.

Cheese is also high in calories, so portion control is important. For example, 1 ounce of cheddar cheese has 114 calories. Reduced and nonfat cheeses contain less fat.

Cheese can be high in sodium

People with diabetes usually need to limit sodium, as it can elevate blood pressure and lead to cardiovascular problems.

Some cheeses are higher in sodium than others. For example:

  • feta cheese: 323 milligrams (mg) of sodium per ounce
  • part-skim mozzarella: 175 mg of sodium per ounce
  • low sodium mozzarella: 4.5 mg of sodium per ounce

Consider checking labels and choosing low sodium options when possible.

The USDA recommends that adults and children over 13 limit sodium to less than 2,300 mg daily.

Dairy allergies or intolerances

Not everyone can tolerate dairy, and some people are allergic to it. Plenty of other foods, such as nuts, provide many of the same and even additional nutritional benefits as cheese.

There are also dairy-free cheese options, though they typically contain less protein.

It’s best to choose less processed cheeses that have:

  • lower fat
  • lower sodium
  • high protein

Processed cheeses like nacho cheese usually have higher sodium and fat.

Other higher-sodium cheeses include feta and edam, while mozzarella and Emmental have less.

Because cheese has little impact on glucose levels, it’s a great food to pair with higher-GI foods to balance them out. Snacks like an apple with cheese or a homemade mini pizza made with whole grain bread, fresh vegetables, and mozzarella cheese are good choices.

While eating a lot of cheese in one sitting is easy, it’s best to limit the quantity. A typical serving size is 1.5 oz of natural cheese. It’s easier to stick to the serving size if you’re using cheese as a topping or ingredient in a meal or snack rather than on its own.

Cheese can be incorporated into a balanced diet if you have diabetes.

Because it is high in saturated fat, sodium, and calories, it should be eaten in moderation. One way to do this is to eat it alongside other nutrient-rich foods.