Cream Cheese, Regular, Plain: A Low Glycemic Dairy Option

Cream cheese is a versatile dairy product enjoyed in numerous culinary applications from bagel spreads to cheesecakes. For those monitoring their blood sugar levels, understanding how cream cheese fits into a glycemic-conscious diet is important. Let’s explore the glycemic profile and nutritional benefits of regular, plain cream cheese.

Glycemic Index and Glycemic Load

Regular plain cream cheese has a Glycemic Index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making cream cheese a suitable option for those managing blood sugar levels.

Even more impressive is its Glycemic Load (GL) of 1.23. Glycemic Load considers both the quality and quantity of carbohydrates, providing a more practical indication of how a food affects blood glucose. A GL under 10 is considered low, making cream cheese an excellent choice for glycemic-conscious diets.

Nutritional Profile (per 100g serving)

• Calories: 343
• Protein: 5.79g
• Fat: 33.5g
• Carbohydrates: 4.56g
• Fiber: 0g
• Sugar: 3.76g
• Net Carbs: 4.56g

Why Cream Cheese Works in a Low Glycemic Diet

Cream cheese’s low glycemic impact can be attributed to its macronutrient composition. With high fat content (33.5g per 100g) and relatively low carbohydrates (4.56g per 100g), cream cheese doesn’t cause significant blood sugar spikes when consumed in moderate amounts.

The absence of fiber means all carbohydrates contribute to the net carb count, but the overall carbohydrate content remains low, making it compatible with low-carb and ketogenic dietary approaches.

Incorporating Cream Cheese into Your Diet

Regular plain cream cheese can be enjoyed in numerous ways while maintaining a low glycemic diet:

• Spread on low-carb vegetables like celery or cucumber
• Mixed with herbs for a flavorful dip
• Used as a base for low-carb cheesecake
• Combined with smoked salmon for a protein-rich snack
• Added to omelets for extra creaminess

Considerations

While cream cheese has a favorable glycemic profile, its high fat and calorie content means it should be consumed in moderation. The fat content is predominantly saturated, which should be considered for those monitoring heart health.

For individuals seeking lower-calorie alternatives, reduced-fat cream cheese varieties are available, though these may have slightly different nutritional profiles and potentially higher carbohydrate content.

Conclusion

Regular plain cream cheese, with its low Glycemic Index of 27 and minimal Glycemic Load of 1.23, makes an excellent addition to glycemic-conscious eating plans. Its rich, creamy texture and versatility in both savory and sweet applications make it a satisfying option for those monitoring blood sugar levels while still enjoying flavorful foods.

As with any food, portion control remains important, particularly given cream cheese’s high calorie and fat content. When enjoyed in appropriate portions, cream cheese can be part of a balanced, blood sugar-friendly diet.