Some dairy and cheese varieties can visibly lower blood sugar levels

How Dairy Products Affect Blood Pressure, Cholesterol and Blood Sugar

Milk, yogurt and cheese products are not only delicious, they also contain lots of proteins and vitamins. Furthermore, they serve as an important source of calcium to strengthen bones and teeth. People with type 2 diabetes or people with high blood sugar should know a few important things about dairy products so they do not have to go without them.

Some dairy products can be rich in fat and salt, boosting cholesterol levels. High cholesterol is considered a risk factor for heart disease. Even diabetics are at increased risk of developing cardiovascular disease. Therefore, people should pay particular attention to which milk and cheese products they use. The English health organization "Diabetes UK" explains the right way to deal with it.

Dairy products are a healthy source of protein, vitamins and calcium, but may also contain a lot of fat, salt and sugar. You should pay attention to this when buying. (Image: baibaz / fotolia.com)

For milk, use the low-fat version

Anyone who has high cholesterol or is suffering from type 2 diabetes should consume low-fat milk, recommends Diabetes UK. Low fat milk has all the benefits of normal milk, including calcium, but not the disadvantages of fat. Per glass of milk (0.3 liters) could be saved over 10 milliliters of fat.

What diabetics should look for in cheese?

Many cheeses are rich in fat and salt. People with high blood sugar should be careful not to overeat cheese. No more than 30 grams of cheese should be consumed per meal. This roughly corresponds to a piece of cheese the size of a matchbox. In addition, according to the health organization, diabetics should not resort to high-fat varieties. Starting at 17.5 grams of fat per 100 grams, cheeses are considered rich in fat. Classic varieties such as edam, brie, cheddar and blue cheese fall into this category. Many varieties are also offered in reduced-fat version.

When is too much salt in the cheese??

Many cheeses contain a lot of salt. From a value of more than 1.5 grams per 100 grams, the salt content is considered high. "Too much salt can raise your blood pressure, which is not good for your overall health," warns Diabetes UK. Therefore, not only diabetics but also people with high blood pressure should take a look at the nutritional chart before making a purchasing decision.

These cheeses are particularly suitable

According to Diabetes UK, the healthiest cheese products are cottage cheese, cottage cheese and reduced-fat cream cheese. For these cheeses, the fat and salt content is the lowest. However, if you do not want to give up the strong taste of richer cheeses, Diabetes UK has another tip: instead of cutting the cheese, you can rub it down with a grater. So you get a larger taste experience with a relatively small portion.

What to look for in yogurt?

"Cream cheese and yoghurt can vary greatly in their fat content," explain the health experts. In addition to a low fat content but you should pay attention to the sugar content. According to Diabetes UK, many food manufacturers are equating the low fat content with an additional level of sugar to counteract changes in taste and texture. Therefore, one should rather resort to natural yoghurt or low-fat Greek yogurt. The missing sweetness can be compensated with even chopped fruits.

What effect do dairy products have on blood sugar levels??

The so-called glycemic index indicates whether a food raises blood sugar levels quickly, moderately or slowly. Milk and dairy products generally have a low glycemic index, according to Diabetes UK. This is due to the lactose (the natural milk sugar) and the milk proteins, which provide for a slow digestion.

How much milk products should diabetics consume??

Diabetes UK recommends people with type 2 diabetes to consume three servings of dairy products a day. A portion corresponds to:

• 190 milliliters of milk or
• a small cup of yogurt or
• two tablespoons cottage cheese or
• 30 grams of cheese.

For more information, see the article "Lowering blood sugar". (Vb)