6 Best Cheeses to Eat for Better Blood Sugar

If you’re living with diabetes, you might feel like all your favorite foods are off the menu. But don’t fret. You’ll be happy to learn that cheese isn’t just allowed, it’s a smart choice when you’re trying to keep your blood sugar in check. Here’s why: Cheese is naturally low in carbs, high in protein and contains fat—all of which can help prevent spikes in blood sugar. 

But before you break out the charcuterie board and wineglasses, there’s a catch. Many cheeses are high in sodium and saturated fat, two nutrients that those with diabetes should keep to a minimum. We spoke to two registered dietitian nutritionists and certified diabetes educators to round up the six best cheeses to eat when managing diabetes.

1. Mozzarella Cheese

Whether you sprinkle it on homemade pizza, toss it into a caprese salad, or peel it straight from the stick (yes, we mean you, string cheese!), mozzarella is one of the most popular cheeses in the dairy aisle. And if you’re looking for ways to better manage your diabetes, part-skim mozzarella gets the green light from our diabetes experts. 

“Part-skim mozzarella cheese is a good option for people with diabetes because it’s low in carbohydrates, high in protein, and lower in saturated fat compared to full-fat cheeses,” says Amy Kimberlain, M.S., RDN, CDCES. A 1-ounce serving of part-skim mozzarella cheese contains 2 grams of carbohydrates, 7 grams of protein and 3 grams of saturated fat.

Kimberlain explains that the protein found in mozzarella helps slow digestion, so even if you pair it with carbs, like melting it in a panini or enjoying it with an apple, it can help lower spikes in blood sugar. Plus, choosing part-skim over a full-fat mozzarella reduces your intake of saturated fat. As Kimberlain points out, people with diabetes face a higher risk of heart disease, making it especially important to monitor not only their carbs but also their saturated fat intake. 

Mozzarella is mild and easy to melt, making it versatile to toss into a salad like our Eat-the-Rainbow Chopped Salad with Basil & Mozzarella, or melt onto veggies like our Caprese Stuffed Portobello Mushrooms.

2. Parmesan Cheese

A little goes a long way with Parmesan. Just a sprinkle can take a dull dish from boring to bold. And, good news for anyone with diabetes, Parmesan adds a robust, umami-rich taste with minimal impact on blood sugar levels. “Grated or shredded Parmesan can add a lot of flavor to your dishes without the carbs, making it an excellent option for those looking to minimize glucose spikes,” says Erin Davis, M.S., RDN, CDCES. 

Like most cheeses, Parmesan is naturally low in carbs and rich in protein. A 1-ounce serving contains 10 grams of protein and just 1.5 grams of carbs. Try one of our many Parmesan-Crusted Veggie recipes—it will get your veggie hater to clear their plate. Davis says if you’re craving something crunchy, make our Parmesan Crisps. These low-carb snacks are delicious to munch on their own or over soups or salads for a cheesy crunch.

3. Cottage Cheese

Both our experts agree—cottage cheese deserves a spot on this list. Davis explains: “Cottage cheese is one of my favorite foods to recommend to increase protein while lowering the carb content of a meal.” A half-cup serving of cottage cheese packs 12 grams of protein and only 5 grams of carbs, making it a filling and blood-sugar-friendly option. Some varieties have more sodium than you might expect, so when shopping for cottage cheese, look for one that is low-fat and low-sodium. 

The best thing about cottage cheese is that it’s like the chameleon of cheeses. You can scoop into a bowl for a savory meal like our High-Protein Cottage Cheese Bowl. Or blend it into a creamy dressing or dip. Whip it into a smoothie or shake to dial up the protein and creaminess factor, or even transform it into a drool-worthy dessert, like our High-Protein Edible Cookie Dough Made with Cottage Cheese. 

4. Aged Cheddar Cheese 

Slicing into aged Cheddar cheese will hit your taste buds with more than just a bold, tangy and delicious flavor—it also comes with health perks for those managing diabetes. Davis explains: Cheddar cheese is an excellent source of vitamin B12—a 1.5-ounce serving contains 19% of the Daily Value.

Vitamin B12 is a nutrient especially necessary for those who are taking metformin, a common diabetes medication. While metformin helps control blood sugar, it can also cause a vitamin B12 deficiency in many, which may cause feelings of weakness and fatigue or lead to anemia. That’s why keeping an eye on your vitamin B12 levels is crucial, and enjoying a slice of aged Cheddar cheese can help. Incorporate aged Cheddar cheese in dishes like our Butternut Squash Mac & Cheese, Broccoli Melts or a batch of our Copycat Panera’s Broccoli Cheddar Soup.  

5. Swiss Cheese

With its signature “eyes” and mild, slightly sweet flavor, Swiss cheese is easy to spot in a lineup. But here’s why it stands out: It’s one of the lowest-sodium cheeses out there, making it a heart-healthy choice for people with diabetes. 

Just 1 ounce of Swiss cheese contains 53 milligrams of sodium, along with 8 grams of protein and less than 1 gram of carbohydrate. To cover all your bases for supporting both blood sugar balance and heart health, pick up reduced-fat Swiss cheese. 

Enjoy a slice of Swiss in a whole-grain panini, toss it into salad like our Green Goddess Salad, or try our Mushroom, Spinach & Swiss Cheese Quiche recipe. 

6. Ricotta Cheese

If you’ve ever made lasagna or cheesecake from scratch, you already know where to find ricotta in the grocery store. This Italian cheese is soft, mild and versatile, perfect in either savory or sweet dishes. 

Kimberlain gives part-skim ricotta cheese her stamp of approval: “Part-skim ricotta cheese is a good option for people with diabetes because it contains protein, has a low carbohydrate content, and is low in saturated fat.” A half-cup serving of ricotta has 14 grams of protein and 6 grams of carbs.

Ricotta cheese is super adaptable—try it in your next yogurt bowl, like our Ricotta & Yogurt Parfait, or spread it on toast for a new twist, like in our Cucumber & Ricotta Toast recipe.

Other Strategies for Better Blood Sugar

While picking out the right cheese is important, it’s only one piece of the puzzle. Our experts share other strategies you can use to help you take control of your blood sugar. 

• Walk After Meals: “One of the best things you can do to reduce blood sugars after a meal is to go for a 10- to 15-minute walk,” says Davis. Research has shown that even as little as two minutes of walking can help bring down numbers.
• Add More Fiber to Your Plate: Load your plate up with fiber-rich foods like fruits, veggies, whole grains, beans and lentils, nuts and seeds. Fiber helps keep blood sugar levels steady and prevents spikes, says Kimberlain. Plus, it keeps you feeling full for longer. 
• Build a Balanced Plate: Combining all three macronutrients—carbs, protein and fat—at meal or snack times helps maintain stable blood sugar levels. To build a balanced plate, fill a quarter of the plate with whole grains or starchy carbs (like a sweet potato), a quarter of the plate with lean protein (such as chicken, fish or tofu), and half of the plate with nonstarchy veggies, advises Kimberlain. 
• Prioritize Sleep: Make sure you’re getting seven to nine hours of sleep every night to make managing your blood sugars easier, says Davis. Lack of sleep can negatively impact blood sugar levels.
• Have a Plan: If you want to successfully manage your blood sugar, going into your day with an eating plan can make a big difference. Kimberlain explains that while every day may look a little different, planning out meals ahead of time helps prevent long gaps between eating, reduces the risk of skipping meals and supports more stable blood sugar levels.

Our Expert Take

Even your favorite foods, like cheese, are not off the table when it comes to managing diabetes. Just be sure to choose reduced-fat or low-fat varieties and stick to portion sizes. And remember, managing blood sugar goes beyond what’s on your cheese board. Additional strategies to better manage blood sugar include taking a walk after meals, loading your plate with fiber-rich foods, building balanced meals with all the macronutrients, getting enough sleep and starting your day with a plan.