Gouda & Edam Cheese: Low Glycemic Index Dairy Options
Gouda and Edam cheeses are popular dairy products that offer excellent nutritional profiles while maintaining a low glycemic impact. These semi-hard Dutch cheeses have been enjoyed for centuries and make excellent additions to a balanced, low-glycemic diet.
Glycemic Information
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Glycemic Index (GI): 27 – Low GI (Foods with GI less than 55 are considered low)
Glycemic Load (GL): 0.6 – Very Low GL
The low glycemic values of Gouda and Edam cheeses make them excellent choices for those monitoring blood sugar levels, including people with diabetes or those following low-carb diets.
Nutritional Breakdown per 100g Serving
- Calories: 356
- Protein: 24.9g
- Fat: 27.4g
- Total Carbohydrates: 2.22g
- Fiber: 0g
- Sugar: 2.22g
- Net Carbs: 2.22g
Health Benefits of Gouda and Edam Cheese
Excellent Protein Source
With nearly 25g of protein per 100g serving, Gouda and Edam provide high-quality complete proteins containing all essential amino acids. This makes them excellent for muscle maintenance, satiety, and overall health.
Blood Sugar Friendly
The combination of very low carbohydrate content (just 2.22g per serving) and high protein and fat content makes these cheeses minimal impact foods for blood glucose levels.
Rich in Calcium and Phosphorus
Like most cheeses, Gouda and Edam are excellent sources of calcium, which is essential for bone health, and phosphorus, which works with calcium to build strong bones and teeth.
Contains Vitamin B12
These cheeses provide vitamin B12, which is crucial for nerve function, red blood cell formation, and DNA synthesis.
How to Enjoy Gouda and Edam Cheese
- Pair with low GI fruits like apples or berries
- Add to omelets or scrambled eggs
- Include in a protein-rich salad
- Enjoy with whole-grain crackers for a balanced snack
- Use in cooking as a melting cheese for casseroles
Considerations
While offering excellent nutritional benefits with minimal glycemic impact, these cheeses are relatively high in calories and fat. For those watching their caloric intake or saturated fat consumption, portion control is important. A typical serving might be 30-50g rather than the 100g serving detailed in the nutritional information.
Conclusion
Gouda and Edam cheeses are versatile, delicious dairy options that fit well into a low-glycemic eating plan. Their minimal impact on blood sugar levels coupled with their high protein content makes them satisfying additions to meals and snacks. When enjoyed in appropriate portions, these traditional cheeses can be part of a healthy, balanced diet.