Mozzarella Cheese Glycemic Index: Benefits for Diabetics

Understanding the Glycemic Index

The glycemic index (GI) is a value used to measure how much specific foods affect blood sugar levels. Foods are ranked on a scale of 0 to 100 based on how quickly and how much they raise blood glucose.

Foods with a high GI spike blood sugar rapidly, while low GI foods help maintain steady glucose levels. Knowing the GI value can help people with diabetes manage their blood sugar.

How the Glycemic Index Works

The glycemic index measures how much glucose levels rise in the 2-3 hours after eating. Foods are compared to a reference food, usually glucose or white bread:

• High GI - 70 or more
• Medium GI - 56-69
• Low GI - 55 or less

Some factors that affect a food's GI rating include ripeness, cooking method, fiber and fat content, nutrient composition, and the meal it's served with.

Mozzarella Cheese Glycemic Index

Most cheeses have a low glycemic index because of their high fat and protein content. The GI rating for mozzarella cheese can vary slightly depending on factors like:

Regular vs. Low Moisture

Low moisture, part skim mozzarella has a lower GI rating than fresh mozzarella. The GI for regular mozzarella is around 20-30.

Whole vs. Shredded

Pre-shredded cheese often contains added starches to prevent caking which can raise the GI slightly. Natural, block style mozzarella has a lower GI around 15-20.

Buffalo Milk vs. Cow Milk

The animal source affects the protein, fat, carb, and mineral content. Buffalo milk cheese tends to have a lower GI of 15 compared to regular cow milk mozzarella.

Benefits of Mozzarella for Diabetics

Here are some of the top reasons why mozzarella can be an excellent dairy choice for managing diabetes and blood sugar levels:

Low Glycemic Index

With its low ranking of 15-30 on the GI scale, mozzarella cheese helps keep blood sugar steady compared to high GI foods.

High Protein

Mozzarella is an excellent source of filling protein to help slow digestion. This prevents blood sugar spikes from occurring too rapidly.

Rich Source of Calcium

Getting adequate calcium may help improve insulin resistance and secretion. Just 1 ounce of mozzarella packs 200 mg of calcium.

Contains Probiotics

Probiotics support gut health and some research shows it may support healthy blood sugar too. Fresh mozzarella provides probiotics.

Low Carb

With only 1-3 grams net carbs per ounce, mozzarella cheese can control carb intake for diabetics counting carbs.

Tips on Adding Mozzarella to Your Diet

Here are some healthy and tasty ways to enjoy mozzarella cheese in your meal plan:

Make Caprese Skewers

Thread mozzarella, cherry tomatoes, and basil on skewers for a quick appetizer.

Add to Veggie Wraps

Use large spinach or lettuce leaves to wrap mozzarella, avocado, roast beef and veggies.

Sprinkle on Salads

Enhance nutrient-packed salads by topping with low moisture, shredded mozzarella before serving.

Stuff Mushrooms

Mix mozzarella, garlic, and herbs and stuff into portobello mushroom caps for a keto side dish.

Make Veggie Pizza

Top a cauliflower thin crust with tomato sauce, veggies and just a sprinkling of shredded mozzarella.

Other Low GI Cheese Options

Along with mozzarella, some other good cheeses for managing blood sugar include:

• Parmesan
• Cheddar
• Feta
• Goat
• Ricotta

Check the nutrition label when buying cheese products. Low-fat or fat-free cheese often has more carbs. Prioritize whole milk, full-fat cheese in small amounts as part of a balanced diabetic diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.