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Researchers Say Cheese May Improve Blood Sugar Levels

By Sandy Schroeder

I think it started with macaroni and cheese and toasted cheese sandwiches as a kid, and I just never gave up the love of cheese. When I grew up, I discovered wonderful goudas, cheddar, blue cheese, muenster, Parmesan and Swiss. The list goes on and on.

If you love cheese too, you may be concerned about fats, sodium, cholesterol and calories. Or you may believe you can pick the right cheese, eat small amounts, and keep right on going.

Overall, Healthline says, "The truth is cheese is what you call a whole food. Whole foods are generally good for you, as long as you don't eat too much of one thing."

New Blood Sugar Research

If you are a cheese fan, you may welcome new findings that suggest eating cheese can help balance blood sugar, which could help pre-diabetic individuals. University of Alberta researchers studied pre-diabetic rats and found low-fat and regular cheese helped stabilize insulin levels and improve blood sugar levels. They suggest a slice of Swiss cheese may help keep blood sugar under control.

If you are dealing with pre-diabetes, or have other questions about blood sugar, you may want to talk with your doctor about your diet and the pros and cons of cheese.


Check out these benefits.

  • Cheese supports bone and dental health
  • Cheese promotes healthy blood pressure
  • Cheese provides calcium, protein, magnesium, zinc
  • Cheese also provides Vitamins A, D, B12 and K

Good Cheese Guidelines

  • Stick to whole natural organic cheeses to avoid hormones in dairy products
  • Cheese from grass-fed cows also provides healthy omega-3 fatty acids
  • Eating 1.4 ounces of cheese per day lowers stroke and heart attack risk   

Profiling the Cheeses

Here are a few breakouts from the many cheeses available.  Note: An ounce of cheese is the size of a one inch cube.  

Cheddar (1 ounce)

  • 120 calories
  • 1g carb
  • 10g fat
  • 7g protein
  • 200mg calcium
  • 190mg sodium

Feta (1 ounce)

  • 60 calories
  • 1g carb
  • 4g fat
  • 5g protein
  • 60mg calcium
  • 360mg sodium

Gouda (1 ounce)

  • 110 calories
  • 1g carb
  • 9g fat
  • 7g protein
  • 200mg calcium
  • 200mg sodium

Brie (1 ounce)

  • 100 calories
  • 1g carb
  • 9g fat
  • 5g protein
  • 150mg calcium
  • 170mg sodium

At my house, cheese gets a daily welcome. I like to fold shredded Parmesan into my omelets, or use its concentrated wallop of flavor in pastas and salads. To reduce calories we often shred a little of our favorites on tacos or soups in place of cubes, which pack a lot of calories in a small bite.  We also try to hold down the quantity and pick the less salty, less fat ones. Swiss is another favorite for sandwiches and Gouda is reserved for special occasions.

Stay tuned for more cheese research.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Chula Vista, Calif.

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