Is cheese a sinful food for diabetics? We will explain the effects of cheese on diabetes and introduce a low-calorie, low-sugar cheesecake recipe that you can eat without feeling guilty. Please stay with us till the end.
Since cheese is generally made from milk, it is rich in protein, as well as vitamins and calcium.
It is a high-fat, high-calorie food. On the other hand, the amount of carbohydrates that people with diabetes care about is very small, and some types contain almost no carbohydrates.
When considering a diet with diabetes, especially overweight people should avoid high-calorie foods.
However, the calcium rich in cheese can be expected to prevent high blood pressure, which is something people with diabetes should be aware of. At first glance, the fact that it is high in fat may seem like a disadvantage, but it will keep you full for a long time, so if you don't eat too much, it will be a good companion for your meal.
What is the effect on blood sugar levels?
Cheese itself contains very little sugar, so it is not a food that raises blood sugar levels. In addition, since it contains a lot of lipids and proteins, eating cheese together with foods that tend to raise blood sugar levels, such as rice and bread, can suppress the rise in blood sugar levels after meals.
Get good quality protein
Cheese made from cow's milk contains high-quality protein. Protein intake is essential for maintaining muscle. Also, when eating habits are disturbed, protein tends to be low, so easy-to-eat cheese is a good source of nutrition.
Can dairy products reduce the onset of diabetes?
It has been reported that people who consume a lot of dairy products such as cheese, milk and yogurt have a lower risk of type 2 diabetes and high blood pressure. It would be great if we could incorporate not only cheese but also various kinds of foods such as milk and yogurt into our daily lives.
What happens if you eat too much cheese?
Eating too much cheese can lead to weight gain and elevated levels of blood lipids such as cholesterol.
When people with diabetes choose cheese, fresh cheese is recommended.
Cheese is roughly divided into fresh cheese and processed cheese depending on the manufacturing process, but fresh cheese has less salt than processed cheese.
In addition, fresh cheese contains live lactic acid bacteria, so it works to prepare the intestinal environment. It is said that the deterioration of the intestinal environment is related to diabetes and obesity, so it is very important to prepare the intestinal environment.
Top 3 recommended cheeses
1st place: Cottage cheese 105kcal/100g
2nd place: Ricotta cheese 162kcal/100g
3rd place: Mozzarella cheese 276kcal/100
The top two cheeses are low in fat and especially low in calories.
All cheeses go well with salads, so if you eat them with vegetables before meals, it will suppress the rise in blood sugar levels after meals. It's also good to eat with a few crackers as a snack.
Top 3 high-calorie cheeses
1st place: Parmesan cheese 475kcal/100g
2nd place: Emmental 429kcal/100g
3rd place: Cheddar cheese 423kcal/100g
We ranked the cheeses with the highest calorie content.
These cheeses are high in calories and salt due to their low water content and concentrated ingredients. When you eat it, the amount of about 20 g will be a guideline.
Also, just because you enjoy these cheeses once doesn't mean you'll get fat. After eating a lot, try to reduce calories with other meals.
Characteristics of cheesecake in general
①Because there is no sponge, the sugar content is less than other cakes
②Because a lot of cream cheese and fresh cream are used, there are more fats than others.
Therefore, people with diabetes should opt for low-calorie foods.
Souffle cheesecake if you choose
* 1 serving when 15 cm mold is divided into 6 equal parts
Cheesecakes other than cheese soufflé are mixed with cream cheese and fresh cream, and are covered with cookie dough, so both fat and sugar are high.
On the other hand, the soufflé uses less ingredients and fewer calories because it is puffed up with the power of eggs. There is also a volume of appearance, so you won't feel unsatisfactory.
Let's make low-calorie cheese
You can easily make low-fat, low-calorie cheese at home. There are many ways to make cheese at home, but this time I will introduce you to the easiest method that you can do without using fire.
Yogurt turns into cheese!
Just put kitchen paper or bleach in a colander, add a pack of plain yogurt mixed with half a teaspoon of salt, and drain the water!
If you leave it overnight, about half of it will come out as water, leaving only the solids. The sourness is reduced and the cheese is soft and cream cheese-like.
Souffle cheesecake with high protein yogurt
This is a recipe that arranges the recommended soufflé cheesecake so that it can be eaten with even lower fat and sugar.
It is easy to make by using high-protein yogurt, and it is 81 kcal per person and 5.7 g of sugar, less than half of a regular soufflé.
Even if you use yogurt, the taste is solid cheesecake. Enjoy the soft and fluffy texture the moment you put your fork in. If you want to use cheese made from the drained yogurt above, add 30g of milk.
[Ingredients ~ 1 piece of 15cm round shape (1/6 cut for 1 person)]
★ Protein yogurt (no sugar added) 2 pieces (226g)
*I used Oikos this time.
★Lakanto 60g
* 3 egg yolks
・3 egg whites
・Potato starch 10g
・Lemon juice 10g
・20g cake flour
[How to make]
Preparation: Chill the egg whites in the refrigerator. Spread a cooking sheet on the mold and set the sheet higher on the side. Set the oven to preheat 200°. Boil the water for the hot water bath.
(1) Mix the ★ well with a whisk, switch to a spatula, sift in the cake flour, and mix lightly.
② Whip the egg whites. Add potato starch and whisk until stiff peaks form, then add lemon juice and mix
③ Add 1/3 of ② to ① and mix well. Add the rest of ② and mix quickly with a spatula and pour into the mold.
③ Put the mold on the top plate and spread hot water about 2 cm. Bake at 200°C for 20 minutes, then at 140°C for 40 minutes.
⑤ Immediately after baking, open a gap in the oven and lower the temperature little by little.
summary
I found that cheese is low in sugar and high in fat, making it a high calorie food.
Because it contains a lot of fat and protein, it does not raise blood sugar levels easily, and it is a food that keeps you full for a long time.
It's high in calories, so we recommend eating around 15g to 20g.
Also, among the cheeses, cottage cheese, ricotta cheese, and mozzarella cheese were the types of cheese that can be recommended with low calories. Don't forget to try the homemade cheeses and cheesecakes.
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