Queso Fresco: A Low Glycemic Cheese Option

Queso Fresco is a traditional fresh Mexican cheese that offers exceptional flavor along with a favorable glycemic profile. This mild, crumbly cheese is not only versatile in the kitchen but can also be a smart addition to low-glycemic diets. Let’s explore the nutritional benefits and glycemic impact of this popular cheese variety.

Glycemic Index and Load of Queso Fresco

Queso Fresco has a glycemic index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making this cheese an excellent choice for those monitoring blood sugar levels.

Even more impressive is its glycemic load (GL) of only 0.8. Glycemic load takes into account both the quality and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood glucose. A GL under 10 is considered low, so Queso Fresco’s minimal impact on blood sugar makes it particularly suitable for diabetic diets or anyone practicing carbohydrate management.

Nutritional Profile (per 100g serving)

• Calories: 298
• Protein: 18.9g
• Fat: 23.4g
• Carbohydrates: 2.96g
• Fiber: 0g
• Sugar: 2.32g
• Net Carbs: 2.96g

Why Queso Fresco Works for Low-Glycemic Diets

Queso Fresco is an excellent option for those following low-glycemic eating plans for several reasons:

• Minimal carbohydrate content: With just 2.96g of carbohydrates per 100g serving, Queso Fresco contributes very little to your daily carbohydrate intake.
• High protein content: The 18.9g of protein helps slow digestion and provides satiety, which can prevent overeating and help maintain stable blood sugar levels.
• Moderate fat content: The 23.4g of fat further slows digestion, helping to prevent rapid spikes in blood glucose.

Incorporating Queso Fresco Into Your Diet

This versatile cheese can be included in many ways while maintaining a low-glycemic eating plan:

• Crumble over salads for added protein and flavor
• Use as a topping for low-glycemic vegetable dishes
• Pair with non-starchy vegetables for a satisfying snack
• Add to omelets or scrambled eggs for a protein-rich breakfast
• Include in stuffed peppers or other vegetable-based recipes

Who Should Consider Queso Fresco?

• People with diabetes or insulin resistance
• Those following low-carb or ketogenic diets
• Anyone looking to maintain stable blood sugar levels
• People interested in weight management

Conclusion

With its low glycemic index, minimal glycemic load, and favorable nutritional profile, Queso Fresco makes an excellent addition to a balanced, low-glycemic diet. Its versatility in the kitchen allows for creative meal planning while supporting stable blood glucose levels. Consider incorporating this traditional cheese into your meal rotation for both its culinary benefits and its glycemic advantages.