Cheese, Mozzarella, NFS: A Low Glycemic Index Dairy Option

Mozzarella cheese is not only a versatile ingredient in various dishes but also a relatively low glycemic index food making it suitable for those monitoring their blood sugar levels. Let’s delve into the nutritional profile and benefits of mozzarella cheese.

Glycemic Information

Mozzarella cheese has a glycemic index (GI) of 27, which places it in the low GI category. Foods with a GI below 55 are considered low GI, making mozzarella a good option for individuals looking to maintain stable blood sugar levels.

With a glycemic load (GL) of just 1.2, mozzarella has minimal impact on blood glucose levels. The glycemic load takes into account both the quality (GI) and quantity (carbohydrate content) of carbohydrates in a standard serving.

Nutritional Profile (per 100g serving)

• Calories: 296 kcal
• Protein: 23.7g
• Fat: 20.4g
• Carbohydrates: 4.44g
• Fiber: 0g
• Sugar: 1.81g
• Net Carbs: 4.44g

Benefits of Mozzarella Cheese

Mozzarella is an excellent source of protein, providing 23.7g per 100g serving. This high protein content makes it satisfying and helps maintain muscle mass.

With just 4.44g of carbohydrates per serving and no fiber, the net carbs remain at 4.44g, making mozzarella a suitable option for low-carb and ketogenic diets.

Incorporating Mozzarella into Your Diet

Due to its low glycemic impact, mozzarella can be enjoyed by individuals with diabetes or those following a low-GI diet. Here are some ways to incorporate mozzarella into your meals:

• Add fresh mozzarella to salads
• Use as a topping for homemade pizza (with low-GI base)
• Pair with tomatoes and basil for a classic Caprese salad
• Include in omelets or frittatas
• Enjoy as a snack with some vegetables

Considerations

While mozzarella has a low glycemic impact, it is relatively high in calories (296 per 100g) and fat (20.4g per 100g). Those watching their calorie or fat intake should consume mozzarella in moderation.

The nutritional content may vary slightly depending on the brand and type of mozzarella (fresh, part-skim, etc.), so always check the label for the most accurate information.

Overall, mozzarella cheese can be a nutritious addition to a balanced diet, especially for those monitoring their blood glucose levels.