Cheese, cottage, lowfat, with fruit

Cheese, Cottage, Lowfat, with Fruit – A Moderate GI Dairy Option

Cottage cheese with fruit is a popular dairy product that combines the creaminess of cheese with the sweetness of fruit. Let’s explore its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Index and Load

Lowfat cottage cheese with fruit has a Glycemic Index (GI) of 45, placing it in the low to moderate GI range. Foods with a GI below 55 are generally considered low glycemic foods that cause a slower rise in blood glucose levels.

The Glycemic Load (GL) is 4.5 per 100g serving, which is considered low. A glycemic load under 10 typically indicates that the food will have a minimal impact on blood sugar levels when consumed in typical portions.

Nutritional Breakdown per 100g

• Calories: 85
• Protein: 7.3g
• Fat: 1.57g
• Carbohydrates: 10.3g
• Fiber: 0.3g
• Sugar: 9.31g
• Net Carbs: 10g

Health Benefits

Cottage cheese with fruit offers several nutritional advantages:

• It’s an excellent source of protein, with 7.3g per 100g serving
• Low in fat compared to many dairy products
• Contains calcium important for bone health
• The added fruit provides natural sweetness and potentially some vitamins

Considerations for Blood Sugar Management

While cottage cheese with fruit has a moderate GI, its relatively low GL makes it a reasonable choice for people monitoring their blood sugar levels. The protein content helps slow digestion and can moderate the blood sugar response to the sugars present in the fruit mixture.

Be aware that the sugar content (9.31g per 100g) comes primarily from the fruit additions and any sweeteners used in commercial preparations. This represents almost 90% of the total carbohydrate content.

Serving Suggestions

• Enjoy as a protein-rich breakfast or snack
• Pair with additional fresh fruit for more fiber
• Add nuts or seeds to increase healthy fats and lower the overall glycemic impact
• Use as a topping for whole grain toast for a balanced meal

Bottom Line

Lowfat cottage cheese with fruit can be a nutritious part of a balanced diet. Its moderate GI and low GL, combined with its protein content, make it a better choice than many sweet snacks or desserts. However, due to its modest sugar content, portion control is still important, especially for those with diabetes or insulin resistance.

For individuals closely monitoring carbohydrate intake, plain cottage cheese with fresh fruit added yourself might provide more control over the total sugar content.