Cheese (cheddar) Glycemic Index
Cheddar cheese is a low-carb, high-fat dairy food with virtually no direct glycemic impact, making it a filling, blood-sugar-neutral option when used in sensible portions.
Back to GI ChartOverview
Cheddar cheese is a firm, aged cow’s milk cheese that is widely used on sandwiches, burgers, casseroles, and snack plates. From a blood sugar perspective, cheddar is unusual because it contains almost no carbohydrate, so its glycemic index is effectively 0 and its glycemic load per realistic serving is also 0. That means cheddar itself does not raise blood glucose in the way that bread, crackers, or fruit do. However, it is calorie dense and high in saturated fat and sodium, so portion control and overall diet balance still matter. For people with diabetes or insulin resistance, cheddar can be a useful way to add flavor, protein, and satiety to meals without causing glucose spikes, especially when it replaces more refined, starchy toppings and sides.
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Nutrition Facts for Cheese (cheddar)
Per serving: 1 oz (28g)
Macronutrients
Expanded Analysis
Digestion Rate
Cheddar cheese digests slowly because it is predominantly fat and protein with minimal carbohydrate. The solid matrix of casein proteins and milk fat takes time for stomach acid and digestive enzymes to break down, which delays gastric emptying. This slow digestion means there is no rapid influx of glucose into the bloodstream, and any associated foods are absorbed more gradually when eaten together with cheddar.
Satiety Effects
Cheddar is highly satiating despite small portion sizes. Its combination of protein and fat stimulates the release of fullness hormones and encourages slower eating because it is dense and flavorful. When used strategically, a modest amount of cheddar in a meal or snack can reduce hunger and help prevent overeating of higher-carb foods, which indirectly supports better blood sugar control over the day.
Energy Density
Cheddar is very energy dense, delivering over 110 calories in a one-ounce portion. This high calorie concentration is driven by its fat content, which packs more than double the calories per gram of protein or carbohydrate. For blood sugar management, the low carbohydrate content is helpful, but individuals still need to be mindful of total calorie intake and saturated fat if weight control or heart health is a concern.
Traffic Light Summary
Micronutrients
Better Blood Sugar Management for Cheese (cheddar) Lovers
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The Science Behind the Glycemic Index
How GI Was Measured
For foods like cheddar cheese that contain almost no carbohydrate, traditional glycemic index testing is difficult because the protocol requires a portion with 50 grams of digestible carbohydrate. In practice, researchers either classify such foods as having a GI of 0 or do not test them directly, since you would need an unrealistically large cheese portion to reach 50 grams of carbs. Cheddar is therefore treated as a non-glycemic food in GI tables.
Why This Food Has This GI
Cheddar’s effective GI of 0 reflects the fact that it contains almost no digestible carbohydrate. With negligible starch or sugar available, there is little substrate to convert into glucose, so cheddar on its own does not raise blood sugar. In mixed meals, its protein and fat slow gastric emptying and digestion, which can blunt the rate at which carbohydrates from other foods enter the bloodstream. This is the opposite of starchy foods, which contain rapidly digestible carbohydrates that are broken down and absorbed quickly. While cheddar’s macronutrient profile is helpful for glucose stability, it remains calorie dense and relatively high in saturated fat, so portion control and overall diet quality are important when using cheese to improve the glycemic impact of meals.
Factors Affecting GI
- Portion size mainly affects calories and fat, not GI
- Food combinations with breads or crackers influence overall meal GI
- Added sugars or starches in processed cheese products can raise GI slightly
Blood Sugar Impact
Short-Term Effects
In the short term, eating cheddar cheese on its own has virtually no direct effect on blood glucose because it contains almost no digestible carbohydrate. Continuous glucose monitoring typically shows a flat line after cheese-only snacks. However, cheddar can still shape the glycemic impact of the meal it is part of. When added to carbohydrate-rich foods like bread, potatoes, or pasta, its fat and protein slow gastric emptying and digestion, leading to a slower, smaller rise in blood sugar. This blunting effect is most helpful when cheddar replaces higher-GI toppings or sides, such as sugary sauces or refined chips. The main immediate downside is that it is easy to overeat calories, which can indirectly worsen insulin resistance over time if weight increases.
Long-Term Effects
Over the long term, including moderate portions of cheddar in a balanced diet does not worsen glycemic control for most people and can support blood sugar management when it replaces more refined, starchy foods. Protein-rich, low-carb foods like cheese help preserve lean mass during weight-loss efforts, which is important for maintaining insulin sensitivity. On the other hand, heavy reliance on full-fat cheddar, especially in large portions, can raise saturated fat intake and potentially worsen cholesterol markers in susceptible individuals. Poor lipid profiles are linked to insulin resistance and cardiovascular risk, so people with diabetes should balance cheddar with other heart-healthy foods.
Insulin Response
Cheddar prompts only a modest insulin response because there is minimal glucose entering the bloodstream. Certain amino acids in the protein portion can stimulate insulin secretion, but this occurs in the context of negligible carbohydrate, so it does not create harmful spikes. For people with type 2 diabetes, this gentle, protein-driven insulin release can help with satiety and nutrient storage without driving blood sugar high. Problems arise when cheddar is paired with refined carbohydrates and eaten in large, frequent portions, contributing to excess calorie intake and weight gain, which can worsen insulin resistance over time.
Second Meal Effect
High-protein, high-fat foods like cheddar may contribute to a mild second meal effect by slowing digestion and altering gut hormone responses. When cheddar is consumed with a meal, the delayed gastric emptying and prolonged satiety can reduce overeating and temper the blood sugar response to the next meal, especially if that next meal is also balanced. The effect is not as well studied as with nuts or legumes, but the underlying mechanisms are similar. The key is to use cheddar strategically in the context of a high-fiber, minimally processed eating pattern, not as a license to add extra calories to every dish.
Health Benefits
Cheddar cheese offers several potential health benefits when eaten in moderation, particularly for people focused on blood sugar stability. Its near-zero carbohydrate content and high protein make it a satisfying, glucose-neutral component of meals and snacks. The calcium, phosphorus, and vitamin B12 in cheddar support bone health and red blood cell production, while the fat and protein help maintain fullness between meals. For individuals with diabetes, swapping refined starches or sugary toppings for a small amount of cheddar can improve meal quality and glycemic impact. However, these benefits are tightly linked to portion control and overall dietary pattern.
Zero glycemic impact
Because cheddar contains almost no digestible carbohydrate, its direct effect on postprandial blood glucose is essentially zero in realistic serving sizes. Clinical feeding studies and continuous glucose monitor data show that cheese-only snacks do not produce noticeable glucose excursions, making them reliable low-GI options for people with diabetes when portions are controlled.
View StudyHigh protein
Cheddar provides about 7 grams of complete protein per ounce, contributing essential amino acids needed for muscle maintenance and repair. Higher protein diets have been associated with greater satiety and improved weight management in some studies, which indirectly supports blood sugar regulation by reducing overeating and improving body composition when total calories are appropriate.
View StudyGood calcium source
Dairy cheeses like cheddar are rich sources of bioavailable calcium, a mineral essential for bone health, nerve transmission, and muscle contraction. Adequate calcium intake has been linked with better bone density and may support metabolic health when combined with a balanced diet and physical activity, which is particularly important for individuals with diabetes who are at higher risk of fractures.
View StudyVery satisfying
The combination of fat, protein, and strong flavor in cheddar makes it highly satisfying in relatively small amounts. Satiety-focused research shows that higher protein and fat foods can reduce subsequent energy intake, especially when used to replace less filling, high-GI snacks. Using a small portion of cheddar strategically can help control cravings and reduce reliance on sugary foods.
View StudyRisks & Precautions
Allergies
Cheddar is a dairy product and can trigger reactions in people with cow’s milk allergy or lactose intolerance, though its lactose content is relatively low compared with milk.
Overconsumption
Because cheddar is energy dense and high in saturated fat, regularly eating large portions can contribute to weight gain and may worsen LDL cholesterol levels. This combination increases long-term cardiovascular risk, which is already elevated in people with diabetes, so portions should be carefully moderated within daily calorie goals.
Medication Interactions
Cheddar does not strongly interfere with most common diabetes medications, but its high sodium content can counteract the benefits of blood-pressure-lowering drugs if eaten in large amounts. Some aged cheeses also contain biogenic amines that can interact with monoamine oxidase inhibitor (MAOI) medications, so patients on these drugs should consult their clinician about intake.
Toxicity Warnings
Improperly stored cheese can grow harmful bacteria or molds that produce toxins, particularly when kept unrefrigerated or past its expiration date. Consuming spoiled cheddar increases the risk of foodborne illness, which can be more serious in people with diabetes. Always store cheddar in the refrigerator, discard cheese with off smells or visible mold growth beyond the rind, and avoid unpasteurized varieties if immune function is compromised.
Special Populations
Pregnancy
Pregnant individuals should stick to pasteurized cheddar to reduce the risk of foodborne illness and keep portions moderate to avoid excessive saturated fat and sodium intake.
Kidney Issues
People with chronic kidney disease may need to limit cheddar because it is relatively high in protein, phosphorus, and sodium, all of which can stress compromised kidneys when consumed in excess.
Heart Conditions
Those with existing heart disease or high LDL cholesterol should emphasize smaller servings and choose lower-sodium options, balancing cheddar with plenty of vegetables, whole grains, and unsaturated fats.
Who Should Limit It
People with lactose intolerance, milk protein allergy, advanced kidney disease, or established heart disease should be especially cautious with cheddar. Individuals on strict calorie-controlled diets or trying to lower LDL cholesterol may also need to limit portions. In all these groups, careful serving sizes and attention to overall saturated fat and sodium intake are important for safety and long-term health.
Portion Guidance
Recommended Serving
A practical serving for most adults with diabetes is about 1 ounce (28g) of cheddar, which adds protein and flavor without meaningful glycemic load or excessive calories when the rest of the meal is balanced.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 0
Visual Examples
- About two small cheese cubes roughly the size of dice
- A slice about the size of two stacked matchboxes
- Pre-portioned cheese stick or mini block from a snack pack
Frequency of Consumption
For most people with diabetes, cheddar can be enjoyed several times per week in small portions, especially when it replaces processed meats or refined-carb toppings rather than simply adding extra calories.
Impact of Preparation
Raw
Plain, uncooked cheddar eaten at fridge or room temperature has the lowest processing impact. Its GI remains effectively zero, and the macronutrient profile is unchanged, though large portions can still add many calories and significant saturated fat.
Cooked
When cheddar is melted on foods like casseroles, omelets, or vegetables, its GI does not change because it still contains minimal carbohydrate. The main difference is texture and palatability, which can make it easier to overeat unless portions are pre-measured and balanced with lower-calorie ingredients.
Roasted
Cheddar is not typically roasted on its own, but baked cheese crisps or toppings concentrate calories into crunchy bites. The carbohydrate content stays very low, so GI remains negligible, yet the crispy texture may encourage snacking beyond intended portions, increasing total fat and sodium intake.
Fried
Fried cheese, such as cheese curds or breaded cheese sticks, often involves batter or breadcrumbs that add refined carbohydrate and extra oil. This combination can significantly raise calorie density and glycemic load, especially if served with sugary sauces, making it a much less diabetes-friendly preparation.
Boiled
Boiling is rarely used with cheddar; melting into soups or sauces may dilute calories slightly but often pairs cheese with flour or starch thickeners that raise GI and GL.
Processed
Highly processed cheese products—such as individually wrapped slices, spreads, and cheese sauces—often include added starches, stabilizers, and emulsifiers that can raise carbohydrate content slightly compared with plain cheddar. They also tend to be higher in sodium and may encourage larger portion sizes because they are easy to spread or pour. For blood sugar and heart health, choose minimally processed blocks or pre-shredded cheddar with simple ingredients, and use measured amounts for flavor rather than building entire dishes around processed cheese.
Storage Effect on GI
Refrigerating cheddar preserves its fat and protein matrix and does not affect GI. Extended storage mainly raises the risk of spoilage or flavor changes rather than altering blood sugar impact, so observing use-by dates and keeping cheese sealed is most important.
Cooking Effect on Nutrients
Heating cheddar can cause minor losses of heat-sensitive vitamins like some B vitamins, but calcium, protein, and overall macronutrient content remain stable. The bigger nutritional concern is what the cheese is cooked with—pairing it with refined starches or processed meats can make the overall dish less blood-sugar and heart friendly.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Raw vegetables like cucumber slices, bell pepper strips, or cherry tomatoes
- Whole grain crackers or small slices of whole grain bread
- Egg dishes such as omelets or frittatas
- Protein-rich salads with leafy greens and beans
Pairing cheddar with high-fiber vegetables, whole grains, or lean proteins keeps the overall glycemic load of the snack or meal low while increasing satisfaction. The fat and protein in cheese slow digestion of any accompanying carbohydrates, helping to flatten blood glucose curves. Using cheddar as a substitute for sugary toppings or processed meats can further improve meal quality for people managing diabetes.
Meal Timing Tips
Cheddar works well as part of breakfast, in a midday snack, or at dinner. Including a small portion early in the day can enhance satiety and reduce cravings for high-GI snacks later. In the evening, pairing a modest amount of cheddar with vegetables or a salad can provide a satisfying, low-carb option without causing overnight blood sugar spikes.
Best Ways to Reduce GI Impact
- Pair with low-carb vegetables
- Use as a snack
- Add to salads for protein
- Moderate portions for calories
Culinary Uses
Common Uses
Cheddar is commonly used in sandwiches, grilled cheese, casseroles, tacos, salads, burgers, and as a standalone snack or cheese board component.
Simple Preparation Ideas
- Slice cheddar and serve with raw vegetable sticks instead of crackers.
- Grate a small amount over steamed broccoli or cauliflower for flavor.
- Melt a thin slice on a veggie omelet or scrambled eggs.
- Top a whole grain cracker with cheddar and tomato for a quick snack.
Recipe Ideas
- Broccoli and cheddar egg muffins baked in a muffin tin.
- Grilled chicken salad with shredded cheddar and mixed greens.
- Cauliflower and cheddar bake using light cheese and plenty of vegetables.
Substitution Tips
Use a modest amount of sharp cheddar in place of cream-based sauces, processed cheese spreads, or sugary toppings to add flavor without added sugar. Swapping cheddar for processed meats like bacon can also improve the overall nutrient profile of a meal, as long as total saturated fat and sodium are kept in check through careful portioning.
Diet Suitability
Diabetes
Generally suitable in modest portions because it has essentially zero glycemic load, but saturated fat and sodium need monitoring, especially alongside other animal products.
Keto
Highly suitable for ketogenic diets because it is very low in carbohydrate and high in fat, though portions should still be controlled to avoid excessive calorie intake.
Low-Carb
Fits well into most low-carb patterns as a protein- and fat-rich ingredient; pairing with vegetables rather than refined starches maximizes benefits.
Low-GI
Excellent fit for low-GI diets since its effective GI is 0, and it can help lower the glycemic impact of mixed meals when used in place of higher-GI add-ons.
Weight Loss
Can support weight loss if used sparingly to boost flavor and satiety, especially when it replaces less filling, high-GI toppings or snacks. Because cheddar is energy dense, pre-measuring small portions and pairing with vegetables or lean proteins helps prevent excess calorie intake while maintaining satisfaction.
Heart-Healthy
Compatible in small amounts within heart-healthy diets that emphasize vegetables, whole grains, and unsaturated fats; people with high LDL should be especially mindful of portion sizes.
Plant-Based
Not suitable for vegan diets but can fit into lacto-ovo vegetarian patterns when balanced with plenty of plant foods and other lower-fat protein sources.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Part-skim mozzarella cheese
- Cottage cheese with no added sugar
- Plain Greek yogurt (unsweetened)
Foods Replaced by This
- Processed cheese spreads containing added starches
- Sugary yogurt or dairy desserts
- High-GI snack crackers without protein
- Breaded cheese appetizers with refined coatings
Budget-Friendly Options
- Store-brand blocks of cheddar cut at home
- Buying larger blocks and shredding instead of pre-shredded bags
- Using smaller portions as a garnish rather than a main ingredient
Allergy-Safe Alternatives
- Lactose-free hard cheeses for those with lactose intolerance
- Calcium-set tofu for people avoiding dairy
- Fortified plant-based cheeses made from soy or nuts if tolerated
Research Library
Glycemic index and glycemic load values of foods
GI database
Classifies most hard cheeses, including cheddar, as having negligible available carbohydrate and effectively zero glycemic impact.
View SourceDairy intake and risk of type 2 diabetes
meta-analysis
Observational studies suggest that moderate dairy intake, particularly fermented products, may be associated with a slightly lower risk of type 2 diabetes when part of a healthy diet.
View SourceDietary protein and satiety: effects on energy intake
clinical trial review
Higher protein foods increase satiety and can reduce overall calorie intake, which indirectly supports weight and glycemic control.
View SourceSaturated fat, dairy foods and cardiovascular risk
review article
Suggests that the health impact of saturated fat from cheese depends on overall dietary pattern, reinforcing the importance of moderation and food context for people with diabetes.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Cheese (cheddar) and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
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