Eat Cheese, Prevent Diabetes
File this under "best news ever": Eating cheese may lower your risk of developing diabetes.
British and Dutch researchers examined the effect of dairy products on type 2 diabetes, and discovered that the participants who ate at least 55 g of cheese a day (about two slices) were 12 percent less likely to acquire type 2 diabetes.
The study, which was published in the American Journal of Clinical Nutrition, compared the eating habits of about 16,800 healthy individuals and 12,403 individuals with diabetes from eight European countries. While overall dairy intake didn't seem to have an effect on diabetes risk, the scientists found that cheese had an inverse association with diabetes. They found a similar relationship between yogurt and diabetes.
Cheese, in moderation, has other health benefits, too. It's an excellent source of bone-building calcium. Not to mention, it may lower the levels of bacteria in your mouth, which helps keep your pearly whites cavity-free. (Related: 14 Healthy Cheeses You'll Love) However, before you gobble down an entire block of cheese, keep in mind that you should still consume cheese in moderation, and as a part of a balanced diet. Currently the USDA recommends two cups of dairy a day for children under 9 years old and three cups a day for adults. One cup of dairy is equal to about 1-1/2 ounces of hard cheese (like cheddar, mozzarella or Swiss), 1/3 cup of shredded cheese, 2 ounces of processed cheese (American), or 2 cups of cottage cheese.
To up your cheese intake in a healthy way, try some of these low-cal snack suggestions, which pair cheeses with other nutritious ingredients, and come to under 200 calories each:
- Apple slices with 1 ounce of Brie (189 calories)
- Finn Crisp Rye Crackers with 1 ounce of goat cheese (190 calories)
- Red grapes and 1 ounce pecorino cheese (159 calories)
- Seedless cucumber slices with two slices of the low-fat cheese of your choice (128 calories)
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