Dairy & Diabetes: Cheese

A growing body of research indicates that eating dairy foods is associated with multiple health benefits, including a reduced risk of type 2 diabetes.

With nearly 2,000 varieties available, cheese can be an ideal food for those with diabetes, as most are a good source of protein and generally low in carbohydrates. The Dietary Guidelines for Americans (DGAs) recommends low-fat or fat-free cheese options as part of a healthy dietary pattern.

However, whole or reduced-fat cheeses can also be consumed within recommended calorie and saturated fat limits.

Consuming three servings of dairy daily (which include servings of cheese) as part of a carbohydrate-controlled dietary pattern is a great way to receive dairy’s many nutrients and associated health benefits. A registered dietitian nutritionist can help tailor a nutrition plan that includes dairy and meets your specific needs.

Nutritional Benefits of Cheese for People with Diabetes

Similar to milk and yogurt, cheese is also a good source of high-quality protein. Cheese also includes essential nutrients such as calcium, vitamin A, and phosphorus.

Cheeses are also generally low in carbohydrates, making it an ideal food for those adhering to a  dietary pattern for diabetes. The carbohydrate-protein combination is why cheeses have a low glycemic index, meaning these foods will not elevate blood sugar levels as much as foods higher in carbohydrates.

The DGAs recommends limiting saturated fats to no more than 10 percent of total calories daily. It is possible to enjoy low-fat and full-fat cheeses and stay within these calorie limits.

The following table outlines some of the more popular cheeses and their nutrients:

CheeseServing SizeCarbohydrates (grams)CaloriesProtein (grams)Saturated Fat (grams)
Ricotta (part skim) 1/2 cup6170146
Cottage Cheese (low-fat) 1/2 cup590121.4
American 1 slice26532.7
Feta 1 oz17543.8
Mozzarella (part skim)1 oz17272.9
Provolone 1 oz110074.9
Swiss 1 oz0.511085
Cheddar 1 oz012076

Further Reading

Cheese Blog Posts

  • Cottage Cheese 101

    Learn how to best enjoy this nutritious and versatile staple.

    Learn More
  • Ricotta 101

    A versatile cheese that can be used in entrées, desserts, breakfast foods, appetizers, and more.

    Learn More
  • Can You Freeze Cheese?

    Ever wondered if you can freeze cheese, or for how long? Learn how to do it safety.

    Learn More

Dairy and Diabetes FAQs

Which milk is best for diabetes?

Studies show that drinking low-fat milk can lessen the risk of developing type 2 diabetes. The health benefits of dairy products such as milk are why these foods are recommended daily for most Americans.

For added benefit on blood sugar levels, select milk options with minimal to no added sugar (added sugar amounts are located on the Nutrition Facts Label). Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate balance of carbohydrates and other nutrients.

Do dairy foods like yogurt and milk raise blood sugar?

Yogurt and milk are nutrient-rich foods that are good sources of a variety of nutrients, including protein and calcium. Research has shown that yogurt and low-fat dairy foods can reduce the risk of developing type 2 diabetes.

Yogurt and other dairy foods do contain some carbohydrates, which breaks down into glucose, a form of sugar that enters the bloodstream and is used for energy. However, the protein in these foods can help better regulate blood sugar levels. High-protein, lower-carbohydrate options such as Greek and low-sugar yogurts are great options for better blood sugar management and for individuals with diabetes and prediabetes.  

What cheese is good for type 2 diabetes?

Foods rich in high-quality protein like cheese can be nutritious options for people with type 2 diabetes. Pairing foods classified as high in carbohydrates with cheese or other proteins can help to prevent elevated blood sugar levels.

The Dietary Guidelines for Americans (DGAs) recommend low-fat dairy options, and many cheeses now have reduced-fat or non-fat varieties that maintain its high-quality protein. The DGAs also recommend limiting saturated fat intake to no more than 10 percent of total calories per day.

Cheddar, mozzarella, provolone, cottage cheese, ricotta, and feta are some options to consider.

Full-fat cheeses can also fit into a healthy dietary pattern that keeps saturated fat within those calorie limits.

Sign up for our monthly newsletter!