Is Cottage Cheese Good for Diabetics?—Nutritional Profile and Health Benefits

cover image representing the diabetic facts of cottage cheese

Cottage cheese, a dairy product which you find in the diet list of diabetic people. Due to its richness in protein and low fat, it is considered as diabetes-friendly food. Cottage cheese stabilizes the blood sugar level which is very crucial for the people with diabetes.

Stabilized blood sugar level is crucial for the person with diabetes. Balanced blood sugar can prevent a diabetic person from cardiovascular disease, vision impairment,  kidney issues and neuropathy. Healthy diet, medication and proper lifestyle are factors responsible for a balanced blood sugar. Also, Cottage cheese is one of the healthy options to keep your blood sugar stable. 

Nutritional Profile of Cottage Cheese

The nutritional profile of cottage cheese differs with the amount of sodium added and level of milk used.

How 113-gram of cottage cheese containing 1% milk fat serves you?

Calories81
Protein14g
Carbs3g
Fat1g
Vitamin B1229% of the Daily Value (DV)
Sodium20% of the DV
Selenium19% of the DV
Riboflavin15% of the DV
Phosphorus13% of the DV
Calcium5% of the DV
Folate4% of the DV
image representing a bowl full of cottage cheese

Important Nutritional Content That Impact Blood Sugar Level Positively—

Protein

Cottage cheese is known for its richness in protein. When you eat food containing carbohydrates, your body breaks down those carbohydrates into sugar. That sugar enters into the bloodstream and increases blood pressure. But, protein slows down the digestion process and prevents rapid spikes in blood. 

Fat

The people with diabetes should be conscious about their calorie intake. As cottage cheese is low in fat, it helps you to manage your weight and blood sugar.

Carbohydrate

The cottage cheese is low in carbohydrate. Higher consumption of carbohydrates contributes to rapid spikes in blood sugar. Therefore, a cottage cheese with low carbohydrate is a suitable option for diabetes to stabilize their sugar level.

Glycemic Index and Blood Sugar Level

The glycaemic index (GI) is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time. The GI of cottage cheese is 30 which is considered low. Cotton cheese provides a stabilizing effect to blood sugar as its GI index is low. 

Benefits of Consuming Cottage Cheese 

Protein present in cottage cheese slows down the digestion and absorption of carbohydrates. This prevents your body from rapid blood spikes. Stabilized sugar may prevent heart disease, kidney issues, vision impairment, etc. Controlling weight is very crucial for the individual with diabetes. Cottage cheese is high in protein and low in fat which contributes to proper weight management. Taking care of portion size is important to get potential benefits when it comes to people with diabetes. Portion control helps regulate carbohydrate intake, stabilize sugar levels and helps to keep meals balanced.

image representing a bowl full of cottage cheese alongside some corriander leaves

Precautions and Considerations—lactose Content

Lactose is a natural sugar usually found in dairy products. Cottage cheese is low in lactose. Diabetic individuals with lactose intolerance should be aware about the presence of lactose in cottage cheese. Consuming excessive amounts of lactose can contribute to digestive comfort and potentially impact blood sugar level.

Flavored or Sweetened Options

Added sugar and artificial sweeteners present in flavored or sweetened cottage cheese are not suitable for blood sugar management. Opting for a plain, unsweetened cottage cheese is a suitable option for diabetics.

Potential Allergies or Sensitivities

People who are allergic to dairy products should not opt for cottage cheese. They can consume plant-based cottage cheese made out of almond or tofu.

Tips for Incorporating Cottage Cheese Into a Diabetic Diet

Salads:  boost extra protein in your salad by adding a scoop of cottage cheese. 

Snacks: You can have a small portion of cottage cheese as a snack to control hunger and balance blood sugar.

Breakfast: Have a whole-grain toast with cottage cheese and sliced tomatoes. Or, combine a cottage cheese with fresh berries and a drizzle of honey.

Protein bowl: Combine it with tofu, vegetables and whole grain to make a protein bowl.

image representing a bowl full of cottage cheese

Recipes Using Cottage Cheese and Meal Suggestions

Savory Loaded Cottage Cheese Bowl: Add cottage cheese in a bowl with chopped veggies and seasoning.

Cottage cheese pancakes: Mix cotton cheese with oats, eggs and a touch of vanilla, and make protein-rich pancakes.

Cucumber salad loaded with cheese bowl: Make a low-carb salad by combining cottage cheese with sliced cucumbers, red onion and herbs.

Cottage cheese loaded with fruits: Make a bowl loaded with fruits and combine cottage cheese with it.

Meals Suggestions

Lunch: Create a balanced plate for lunch by combining cottage cheese with whole grains, leafy greens and lean protein.

Dinner: Mix cottage cheese with prepared small serving of quinoa. Use herbs and spices to season it.

Breakfast: Take berries like blueberries, strawberries or raspberries in a bowl and top it with a serving of cottage cheese.

Snacks: Take mini bell peppers and slice them in half. Remove the seeds and fill them with cottage cheese.

Conclusion

Incorporating cottage cheese in your diet whether is breakfast, lunch or dinner is a suitable choice to balance your blood sugar level and prevent severe health issues. Moderate amount of cottage cheese is a healthy way to get potential benefits from cottage cheese.

image representing a bowl full of cottage cheese

Frequently Asked Questions

What type of cottage cheese is best for diabetic?

A cottage cheese with unsweetened taste is best for diabetic as there is no added sugar that helps to stabilize blood sugar level of individuals with diabetes.

Is Cottage cheese part of a low-carb diet?

Cottage cheese contains low carbohydrates. So, It is a part of a low-carb diet.

Should I consult a dietician before incorporating cottage cheese in my diet?

Yes, It is better to consult a dietician before incorporating cottage cheese in your diet.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top