Ricotta Cheese: A Low Glycemic Dairy Option
Ricotta cheese is a soft, creamy Italian cheese that’s not only versatile in cooking but also offers a favorable glycemic profile. This popular dairy product can be a smart addition to your low-glycemic diet plan.
Glycemic Information
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Ricotta cheese has a glycemic index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic, making ricotta an excellent choice for those monitoring blood sugar levels.
With a glycemic load of just 1.62 per 100g serving, ricotta cheese has minimal impact on blood glucose levels, making it suitable for individuals with diabetes or those following low-carb eating plans.
Nutritional Profile of Ricotta Cheese (per 100g)
- Calories: 148
- Protein: 9.6g
- Fat: 9.46g
- Carbohydrates: 6g
- Fiber: 0g
- Sugar: 0.29g
- Net Carbs: 6g
Health Benefits of Ricotta Cheese
Ricotta cheese provides a good amount of protein (9.6g per 100g) with relatively few carbohydrates, making it a balanced choice for various dietary approaches. The protein content helps promote satiety and supports muscle maintenance.
Despite being a dairy product, ricotta is surprisingly low in sugar with only 0.29g per serving. This, combined with its low glycemic impact, makes it an excellent option for blood sugar management.
Ways to Incorporate Ricotta Cheese in Your Diet
- Mix with herbs as a spread for low-carb crackers
- Use as a filling for stuffed vegetables
- Blend into smoothies for added creaminess and protein
- Layer in low-carb lasagna alternatives
- Top with berries and a touch of honey for a dessert option
Who Should Include Ricotta Cheese?
With its low glycemic index and load, ricotta cheese can be beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Anyone looking to reduce blood sugar spikes
- People seeking higher protein, lower carb alternatives to other dairy products
Bottom Line
Ricotta cheese offers an impressive nutritional profile with a low glycemic impact, making it a valuable addition to a balanced diet. Its versatility in both savory and sweet dishes makes it easy to incorporate into various meals while helping maintain stable blood sugar levels.
Remember that portion control remains important, as calories can add up even with low-glycemic foods. A standard serving of 100g provides 148 calories and 9.46g of fat, which should be considered as part of your overall daily nutritional intake.