Does cheese raise blood sugar?

Cheese makes a filling and nutritious snack that contributes to your daily protein and calcium requirements. But it offers even more benefits. It does not spike blood sugar and, if you happen to enjoy some crackers along with your cheese, it may help moderate the impact of carbs on your blood sugar.

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Impact on Blood Sugar Levels

Because carbs are responsible for the amount of sugar that enters your system, cheese, which contains barely a trace of carbohydrates, doesn't raise blood sugar. Processed cheese has more carbs than natural cheese, but the U.S. Department of Agriculture reports that a slice of American cheese has only 1 gram, so it's still very low in carbs. According to a January 2002 report in the “American Journal of Clinical Nutrition,” consuming even a large amount of cheese is unlikely to boost your blood sugar.

Stabilizing Blood Sugar

The fats and proteins in cheese slow down the rate at which food leaves your stomach, which moderates the speed of carb digestion and helps prevent blood sugar spikes. When pure glucose is consumed with cheese and butter, the impact on blood sugar is cut in half compared to the effect of pure glucose alone, notes the January 2002 issue of the “American Journal of Clinical Nutrition.” But the total impact depends on the amount and type of carbs compared to the serving size of cheese. One piece of cheese may not help stabilize blood sugar if it's consumed with a large serving of processed carbs such as white bread and crackers.

Protein Boosts Metabolism

Your metabolism temporarily increases after you eat as your body uses energy to digest carbs, protein and fats. This effect -- called diet-induced thermogenesis -- is higher after you eat protein. Metabolism increases by 20 percent to 30 percent after eating protein, compared to 5 percent to 10 percent from carbs and only a small increase from digesting fats, according to a March 2011 report in the “International Journal for Vitamin and Nutrition Research.” The type of cheese and carbs you eat also influences the rise in thermogenesis. A July 2010 "Food and Nutrition Research" report noted that natural cheese consumed with whole-grain bread boosted metabolism nearly 50 percent more than processed cheese and white bread.

Calcium May Help

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