Parmesan Cheese: A Low-Glycemic Index Delight

Parmesan cheese, known for its distinctive sharp flavor and granular texture, is not only a culinary staple but also a surprisingly glycemic-friendly food choice. Let’s explore the nutritional profile and glycemic impact of this beloved hard cheese.

Glycemic Index and Load

With a Glycemic Index (GI) of 27, Parmesan cheese falls into the low GI category, making it an excellent option for those monitoring their blood sugar levels. Foods with a GI below 55 are considered low glycemic choices that cause a slower, more gradual rise in blood glucose.

Even more impressive is Parmesan’s Glycemic Load (GL) of just 2.26 per 100g serving. Glycemic Load takes into account both the quality (GI) and quantity of carbohydrates, providing a more comprehensive picture of how a food affects blood sugar. A GL below 10 is considered low, so Parmesan’s minimal impact makes it suitable for diabetic and low-carb diets.

Nutritional Profile per 100g

• Calories: 412
• Protein: 29.9g
• Fat: 28.8g
• Carbohydrates: 8.36g
• Fiber: 0g
• Sugar: 0.36g
• Net Carbs: 8.36g

Health Benefits of Parmesan Cheese

Parmesan cheese is notably high in protein, providing nearly 30g per 100g serving. This protein content contributes to satiety and helps maintain muscle mass, making it a valuable food for weight management and overall health.

While Parmesan does contain a significant amount of fat (28.8g per 100g), it’s important to note that cheese fat includes conjugated linoleic acid (CLA) and other beneficial fatty acids that research suggests may have positive effects on health when consumed in moderation.

The minimal carbohydrate content (8.36g) with virtually no fiber and very little sugar (0.36g) makes Parmesan an attractive option for low-carb and ketogenic dietary approaches.

Ways to Enjoy Parmesan Cheese

To make the most of Parmesan’s favorable glycemic properties, consider these serving suggestions:

• Grated over non-starchy vegetables to add flavor without significantly increasing the glycemic impact of your meal
• Combined with nuts and olives for a low-GI snack plate
• Sprinkled on salads to increase protein content and satisfaction
• Added to soups and broths for richness and umami flavor
• Enjoyed in small amounts with berries for a sweet-savory contrast

Bottom Line

Parmesan cheese offers a winning combination of low glycemic impact, high protein, and rich flavor. With its GI of 27 and GL of 2.26, it’s a smart addition to blood sugar-conscious eating plans. However, due to its calorie density (412 calories per 100g), portion control remains important for those monitoring their overall caloric intake.

As with all foods, Parmesan cheese is best enjoyed as part of a balanced diet that includes a variety of nutrient-dense choices.