Last Updated on December 8, 2022 by Dr Sharon Baisil MD
Introduction
The generic term Swiss cheese is a misnomer because the Swiss make hundreds of distinct cheeses. Instead, it refers to a mass-produced cheese with a semihard texture and distinctive holes produced in North America and vaguely similar to the genuine Swiss variety called Emmenthal.
The look and flavor of Swiss cheese, commonly sold in slices for sandwiches in the United States, is similar. However, it is somewhat lighter in color and glossier. Swiss cheese provides a good quantity of Calcium and protein and a healthy quantity of vitamin B12 since it is mainly made from cow’s milk.
Emmenthal and Gruyère, two of the most famous Swiss cheeses, are highly popular in fondue for their flavor and melting characteristics. In the United States, they are widely offered at a mid-range cost.
Emmenthal is a semihard yellow cheese with a mild nutty flavor, subtle hay aroma, and varying-size holes. It is the model for the American version of Swiss cheese.
The paste of a young Gruyère is creamier, with fewer visible holes, yet it has a similar mild flavor. As it ages, it gets more granular and sharper in taste.
So that was an intro to Swiss cheese! Now, let’s check in detail whether it’s ideal for diabetic patients or not. Also, we’ll list the eight benefits of Swiss cheese in this article below. So, stay tuned until the end!
Is Swiss Cheese Safe for Diabetes?
Although compared to many other foods, cheese is rich in fat and calories. Therefore, it may not seem like an obvious diabetes meal option. Diabetics, on the other hand, may eat a wide range of cheeses without increasing their blood glucose, blood pressure, or weight.
Individuals who adore this classic food item may eat it safely by following a healthy strategy to consume cheese. Individuals should consume diabetes-friendly cheeses and accompany them with high-fiber, low-calorie foods to enjoy diabetes-friendly meals or snacks.
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Cheese has a low glycemic index, which means it creates glucose at a steady pace and does not cause quick spikes in blood glucose. Cheese is often eaten with other foods, which may boost blood glucose levels.
A cheese platter often includes carbohydrates such as crackers, fruit, or honey. Of course, these will immediately impact blood sugar, but combining them with a suitable amount of cheese may extend feelings of satiety and satisfaction.
You may be interested in new studies that show that eating cheese may assist pre-diabetic people by balancing their blood sugar. According to University of Alberta researchers, low-fat and regular cheese helped maintain insulin levels and improve blood sugar levels. In addition, they recommend that a Swiss cheese slice might help lower blood sugar.
You may want to speak with your doctor about your diet and the benefits and disadvantages of cheese if you are dealing with pre-diabetes or have additional concerns about blood sugar.
Firstly, let’s go through the nutritional profile of Swiss cheese!
A fourth of a cup of shredded swiss cheese contains the following:
· Calories: 103
· Calories from fat: 68
· Total fat: 8g
· Saturated fat: 5g
· Cholesterol: 25mg
· Sodium: 52mg
· Total carbohydrates: 1g
· Protein: 7g
Swiss cheese may help supplement a healthy diet if eaten in moderation. Some of the nutrients found in swiss cheese are:
· Vitamin A
· Calcium
· Vitamin B-12
· Valine
· Isoleucine
Here are some of the excellent cheese guidelines:
· Avoid hormones in dairy products. Instead, stick to whole natural organic cheeses.
· Grass-fed cow cheese contains beneficial omega-3 fatty acids as well.
· Cheese consumption of 1.4 ounces per day decreases the risk of stroke and heart attack.
Top 8 Health Benefits of Cheese
Swiss cheese consumption has potential health advantages. However, it may also pose health concerns for individuals with specific illnesses.
1 – Builds muscle mass
Protein is plentiful in Swiss cheese. Protein has positive and negative effects on the body, such as increasing muscle mass and strengthening us. Building strength in resistance training is directly related to increasing protein intake.
2 – Boosts metabolism
A high amount of protein is aided by boosting your metabolism and preventing overeating and obesity. Compared to diets high in carbohydrates, foods with a lot of protein, such as swiss cheese, have been found to reduce the number of calories you burn and boost your energy.
3 – Lower blood pressure
More study is required to relate swiss cheese and lower blood pressure. However, according to one research, cheese has concentrations of two antihypertensive peptides (protein components present in milk, eggs, and meat) that may help lower blood pressure.
4 – Helps maintain bone health
Swiss cheese contains both protein and Calcium, which aids bone development. The formation of bones and their product has been linked to protein. Calcium also boosts healthy circulation and muscles and keeps our bones strong.
5 – Rich in protein
Since they are nutritionally complete, proteins obtained from animal sources, such as Swiss cheese, are of more excellent quality than plant proteins. However, since your body cannot make them, you must get them from food.
Boosting your protein intake and keeping you satisfied between meals can be done with a little or two of Swiss cheese.
6 – Low in lactose
Dairy products include lactose a sugar. Lactase is an enzyme that breaks down larger sugar molecules into smaller ones in your body. Unfortunately, this enzyme isn’t produced enough by lactose intolerant individuals. If you have this condition and consume too much lactose, you may experience bloating, diarrhea, gas, or abdominal discomfort.
This is the case with the majority of people who have this problem. In reality, they may consume up to 15 grams of lactose daily without a problem. Swiss cheese contains 0.4 grams of lactose per slice, making it a low-lactose cheese. Because of the total quantity of dairy you consume, it’s a fantastic dairy option for individuals with lactose intolerance.
7 – High content of Calcium
A quarter of your calcium intake comes from just a slice of Swiss cheese. This is because your body much more quickly absorbs Calcium from dairy than from most plant foods, like broccoli and spinach.
According to a review, a calcium intake of over 800 mg per day increased bone mineral density in 59 studies (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4784773/).
Your risk of fractures might be higher if you have low bone mineral density. While Calcium alone may not promote substantial decreases in bone mineral density, consuming calcium-rich foods can preserve bone health.
8 – Great source of Vitamin B12
Swiss cheese has the greatest B-12 of any of its competitors, as compared to other varieties of cheeses. B-12 is an essential component of your overall health, with particular benefits for your circulatory and nerve health.
Final Words
Swiss cheese, a rich protein and calcium source may help boost satiety and bone health. It’s a reasonable option for individuals who cannot tolerate dairy.
Swiss cheese is an excellent source of Calcium and other essential nutrients and has been traditionally used for its health benefits. In this blog, we’ve detailed the nutritional profile of Swiss cheese and the eight health benefits of cheese. So, why not try Swiss cheese if you’re trying for a healthy snack that will perk up your day?
FAQ
1 – Is Swiss cheese the healthiest?
Answer: Most physicians believe that Swiss cheese isn’t the best option. Swiss cheese is high in cholesterol and saturated fat, leading to heart disease or other health problems. Additionally, many people believe that milk containing omega-3 fatty acids should only come from grass-fed animals because they have more of these beneficial fats.
Instead of opting for Switzerland, some experts recommend choosing soft cheeses like Brie or Camembert, which are lower in cholesterol and calories while still providing benefits such as calcium and vitamin A. There are also a variety of non-dairy substitutes for cow’s milk available on the market today, so if you’re vegan or have an allergy to dairy products, choose one of these options instead!
2 – How does one choose a good brand of swiss cheese for people with diabetes?
Answer: If you have diabetes and need to avoid dairy, it is essential to find a good brand of swiss cheese that is low in carbs. Many brands of Swiss Cheese have fewer than 2 grams of carbs per slice, so this should be safe for people with diabetes. Some other things to remember when selecting Swiss Cheese include the type of milk used (cow or goat), the processing methods used, and the ingredients list.
Some recommend almond or cashew-based cheeses if you’re looking for an alternative cheese substitute with similar nutritional values. These cheeses are high in Calcium and unsaturated fats, which can help reduce inflammation and support cardiovascular health. In addition, they contain minimal carbohydrates and no cholesterol, so they may also be suitable for people with diabetes.
3 – Is there any difference between regular and low-fat swiss cheese?
Answer: The quantity of calories in each variety is one notable distinction. Regular Swiss cheese contains around 190 calories per slice, while low-fat Swiss Cheese only has 140 calories per slice. Those who want to hold onto or cut back on their weight should choose this option.
Additionally, regular Swiss cheese can be more complicated than low-fat Swiss Cheese and has a more robust flavor profile. Low-fat Swiss Cheese also tends to have a smoother texture, making it more appealing to some consumers. Ultimately, it depends on your preferences and demands that you choose the appropriate variety of Swiss cheese.
References
https://www.ncbi.nlm.nih.gov/pubmed/30502658.
https://www.ncbi.nlm.nih.gov/pubmed/30502658
https://ndb.nal.usda.gov/ndb/foods/show/32
https://ndb.nal.usda.gov/ndb/foods/show/01006
https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well
https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/fats
https://journals.plos.org/plosone/article
https://www.cdc.gov/diabetes/basics/type2.html
https://www.mdpi.com/2304-8158/7/3/29/htm
