Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Many people with insulin resistance assume there are lots of foods they can’t eat.

• This may cause them to avoid many healthy foods, including cheese.

• Small servings of calcium- and protein-rich cheese can be part of a healthy meal plan for insulin resistance.

As many as 40% of Americans between the ages of 18 and 44 are living with insulin resistance. If you’re one of them, there’s probably a long list of foods you think you can’t eat, including cheese. But there’s good news. According to dietitians, cheese can have a place in a healthy diet, even if you have insulin resistance.

We hear about insulin resistance a lot. But what, exactly, is it? “Insulin resistance is when someone builds up a tolerance to insulin, making the hormone less effective,” says Toby Amidor, M.S., RD. “This results in the need for more insulin to take up blood sugar.” Over time, the cells in the pancreas that are responsible for producing insulin can stop working effectively. Eventually, this can lead to prediabetes or type 2 diabetes and may increase the risk of heart disease. Modifying your diet and lifestyle habits can help prevent the progression of insulin resistance. However, that doesn’t mean you still can’t enjoy some of your favorite foods in moderation, like cheese.

To find out the best of the best, we asked registered dietitians to share their top choices for people with insulin resistance. Here are their four favorites.

1. Low-Fat Cheddar Cheese

Research has linked dairy products, particularly low-fat dairy, to a reduced risk of insulin resistance. Low-fat Cheddar is an outstanding pick. This reduced-fat cheese is especially rich in calcium and protein, two nutrients that may help protect against insulin resistance by enhancing the body’s ability to burn fat, including highly volatile abdominal—aka visceral—fat. That’s not all, though. Protein also helps promote satiety, further protecting against weight gain that may also contribute to insulin resistance.

One ounce of low-fat Cheddar gives you 7 grams of high-quality protein and roughly 9% of your daily calcium requirement. As its name hints, it’s also low in fat, with only 2 grams of total fat and 1 gram of saturated fat per ounce. So, it’s heart-healthy, too.

2. Gouda Cheese

Cultured dairy products, like Gouda cheese, boast a unique nutrient and amino acid profile that’s particularly beneficial for insulin resistance, says Amidor. Research also suggests that Gouda’s rich live bacteria may lead to favorable changes in gut bacteria for an extra layer of protection. “In addition, these and most cheeses have a low glycemic index, which means that when eaten on their own they don’t spike blood sugar,” explains Amidor.

One ounce of Gouda has 7 grams of protein and less than 1 gram of carbohydrate. However, with roughly 230 milligrams of sodium per ounce, it’s higher in sodium than some other cheeses. “Cheese can be a significant source of sodium, and a high-sodium diet increases the risk of heart disease,” says Amy Brownstein, M.S., RDN. That doesn’t mean you have to skip it entirely. But if Gouda is one of your favorites, be sure to consider its sodium in the context of your overall eating pattern.

3. Part-Skim Mozzarella Cheese

“People who have insulin resistance should opt for a lower-carbohydrate cheese, which will have less of an impact on blood sugar levels,” says Brownstein. Enter part-skim mozzarella. It’s low in carbs with less than 1 gram of carbohydrate per ounce. At the same time, each ounce contains 7 grams of satisfying protein. Because protein is more slowly digested than carbohydrates, this may help you eat less. That may help with weight management, which may also improve insulin resistance.

Another plus: part-skim mozzarella is higher in calcium than many other cheeses, delivering roughly 17% of your daily needs per ounce. It’s also lower in sodium, with 175 mg sodium per ounce. To top things all off, it’s low in fat with just 4.5 grams of total fat and 1 gram of saturated fat per ounce.

4. Brie Cheese

This pungent, soft cheese may seem like an indulgent choice. But it can actually be a good option for people with insulin resistance. How so? “Insulin resistance causes blood sugar levels to remain high, contributing to inflammation and changes to blood vessels,” says Brownstein. These effects can damage blood vessels, increase blood pressure and negatively impact heart health, which can raise the risk of heart disease, she explains. That’s where Brie cheese can help. Like part-skim mozzarella, it’s one of the lower-sodium cheeses (about 180 mg sodium per ounce), meaning it’s less likely to spike your blood pressure.

Tips to Enjoy Cheese If You Have Insulin Resistance

With these dietitian-approved strategies, cheese can still be on the menu, even if you have insulin resistance.

• Consider Portion Size. Cheese can be a tasty way to add more calcium and protein to your favorite meals and snacks. Yet, it’s also often high in saturated fat, sodium and calories, which may be counterproductive for managing insulin resistance, particularly if you’re not paying attention to portion size. “Even if you are choosing cultured cheese, it should be consumed in appropriate portion sizes of about 1 ounce,” says Amidor.

• Pair Cheese with Fiber-Rich Foods. Cheese is often eaten with carbohydrate-rich foods like bread, crackers or pasta. When that’s the case, Brownstein recommends adding some nonstarchy vegetables to your plate. “Nonstarchy, high-fiber vegetables contribute to satiety with minimal influence on blood sugar,” she says. “Plus, a high-fiber diet is associated with a reduced risk of insulin resistance.”

• Think Balance. Cheese can be part of a balanced eating pattern. But it shouldn’t be your primary source of protein or calcium. Instead, focus on eating a variety of foods from all food groups with small servings of cheese added for flavor and enjoyment. Pro tip: Choose robust cheeses like Gouda or Cheddar. Their intense flavor will satisfy you, making it easier to eat less of them overall.

Our Expert Take

Managing insulin resistance can seem like a challenge, especially when it comes to what you eat. However, if you’ve been avoiding cheese, you may not have to. Dietitians say cheeses like low-fat Cheddar, part-skim mozzarella, Gouda and Brie can all be part of a healthy eating plan, even if you have insulin resistance. These cheeses provide calcium and protein, which have been shown to reduce insulin resistance. Just keep in mind that cheese can be high in sodium and saturated fat. So, keep serving sizes small, about 1 ounce. For even better results, pair your cheese with other healthy foods, especially low-carb, fiber-rich nonstarchy veggies.

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