Cheese, NFS – A Low Glycemic Dairy Option

Cheese is a versatile dairy product that’s been enjoyed for centuries across various cuisines. For those monitoring their blood sugar levels, understanding the glycemic impact of cheese is important for making informed dietary choices.

Glycemic Profile of Cheese

Cheese, Not Further Specified (NFS), has a notably low glycemic index (GI) of 27, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options that cause a smaller, slower rise in blood glucose levels.

With a glycemic load of only 1.17, cheese has minimal impact on blood sugar levels, making it a suitable option for those managing diabetes or following low-carb diets.

Nutritional Breakdown per 100g

• Calories: 381
• Protein: 20.7g
• Fat: 31.3g
• Carbohydrates: 4.33g
• Fiber: 0g
• Sugar: 2.08g
• Net Carbs: 4.33g

Why Cheese Has a Low Glycemic Impact

Cheese’s low glycemic profile can be attributed to its macronutrient composition. With high protein and fat content but minimal carbohydrates, cheese doesn’t significantly raise blood glucose levels after consumption.

The 4.33g of carbohydrates per 100g serving primarily comes from lactose (milk sugar), but the amount is small enough that it doesn’t substantially affect blood sugar levels in most people.

Benefits of Including Cheese in Your Diet

• Excellent source of high-quality protein (20.7g per 100g)
• Contains essential vitamins including vitamin A, B12, and K2
• Good source of calcium and phosphorus for bone health
• The high fat content promotes satiety, helping you feel full longer
• Minimal impact on blood sugar due to low carbohydrate content

Considerations When Eating Cheese

While cheese has a favorable glycemic profile, it’s important to note its high calorie and fat content. At 381 calories per 100g serving, portion control remains important for weight management.

The 31.3g of fat per serving means cheese should be consumed in moderation as part of a balanced diet, particularly for those monitoring fat intake or following heart-healthy eating plans.

Incorporating Cheese Into a Low-GI Diet

Cheese can be a valuable addition to a low-glycemic eating plan. Consider these serving suggestions:

• Pair with low-GI fruits like apples or berries for a balanced snack
• Add to salads for extra protein and flavor
• Enjoy with whole grain crackers for a moderate-GI combined snack
• Use as a topping for vegetables to increase meal satisfaction

When incorporating cheese into your diet, remember that different varieties may have slightly different nutritional profiles, though most maintain a low glycemic impact.

Conclusion

Cheese, with its low glycemic index and glycemic load, makes an excellent choice for those monitoring blood sugar levels. Its high protein and fat content, coupled with minimal carbohydrates, creates a nutritional profile that provides sustained energy without causing significant blood glucose spikes.

As with all foods, moderation and balance remain key, but cheese can be confidently included in low-glycemic meal plans as part of a varied and nutritious diet.