Cheese is generally low in carbohydrates, which means it doesn’t spike your blood sugar quickly. (Photo: Freepik)One of my young patients, Ravi, is a cheese-lover. But in the course of reworking his diet for controlling sugar spikes post meal, he wondered if he could still have some cheese, especially in his breakfasts. He told me while he loved paneer, and was switching over to home-made versions, he loved a bit of processed cheese with snacks and salads. However, he was worried about the calorie overload coming from its fat and sugar.Yes, you can include cheese in your diet — but in moderation and with the right choices. Cheese is generally low in carbohydrates, which means it doesn’t spike your blood sugar quickly. That’s a plus. However, cheese is high in saturated fat and salt, which can affect your heart health and weight if consumed in excess — especially in people with diabetes.So, it’s not just about blood sugar, right?Exactly. In diabetes, we don’t only look at glucose control. We also have to think about cholesterol, blood pressure and weight — all of which are linked to heart health. Cheese can fit into your diet if you keep the portion size small and choose healthier varieties.What kind of cheese is better for people with diabetes?Try low-fat or reduced-fat cheese options. Paneer made at home using low-fat milk is a great choice. You can also try unsalted cheese varieties. They provide protein and calcium without too much fat or sodium. Safer picks are feta, cheddar and mozzarella.How much cheese can you eat at a time?Stick to about 30 grams — roughly the size of two dices. You can have these cubes once or twice a week, not daily. And always pair them with high-fibre foods like vegetables or whole grain crackers to keep your meal balanced.What about eating cheese at night?Eating cheese late at night isn’t ideal if it’s part of a heavy or oily dish. But if you’re adding a little paneer to a salad or having a light meal, that’s fine. Try not to combine it with high-fat meats or fried items.Is vegan cheese better?Story continues below this adVegan cheeses may be lower in saturated fat but they’re not always healthy. Some are highly processed and may contain additives or starches. Always read the label before choosing one. Home-made nut-based cheese alternatives are safer if you want to try them occasionally.Cheese isn’t off-limits — but it’s about making smarter choices. Diabetes doesn’t mean giving up the foods you enjoy. It’s about balance, portion control and understanding what’s good for your long-term health.(Dr Mohan is Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)© The Indian Express Pvt LtdTags:diabetes