Is Paneer Good for Diabetes? (Expert Answer)

Short Answer: Paneer is good for diabetes. Because it has casein and calcium, which can help lower blood sugar levels and regulate insulin secretion and glucose metabolism.

Diabetes is a condition that affects your blood sugar levels and how your body uses glucose, a type of sugar that is the main source of energy for your cells.

In diabetes, your body either doesn’t make enough insulin, a hormone that helps glucose enter your cells, or can’t use the insulin it makes effectively.

This causes glucose to build up in your blood, which can lead to various health problems, such as heart disease, kidney damage, nerve damage, eye problems, and infections.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood sugar levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits, vegetables, and legumes, and avoid refined carbohydrates like white bread, pasta, rice, and sweets.

Fiber helps slow down the digestion and absorption of glucose, which can prevent spikes and dips in your blood sugar levels.

Now, paneer is a fresh cheese made from cow’s or buffalo’s milk that has been curdled with lemon juice or another acid.

People usually eat paneer as a source of protein in vegetarian dishes, such as curries, salads, or snacks.

Paneer is good for diabetes because it contains casein, a type of protein that can help lower blood sugar levels.

Casein can also help you feel full for longer, which can prevent overeating and weight gain, two risk factors for diabetes.

Paneer also contains calcium, which can help regulate insulin secretion and glucose metabolism.

One ounce (28 grams) of paneer can give you about 7 grams of protein, 5 grams of fat, 1 gram of carbohydrate, and 80 calories.

It can also provide you with about 21% of your daily calcium needs.

Casein can help lower blood sugar levels by slowing down the digestion of glucose and stimulating the release of glucagon-like peptide-1 (GLP-1), a hormone that increases insulin production and reduces appetite.

Calcium can help regulate insulin secretion and glucose metabolism by influencing the activity of various enzymes and hormones involved in glucose homeostasis.

Furthermore, paneer is a low-glycemic food, which means it does not cause a rapid rise in blood sugar levels after eating.

Low-glycemic foods are beneficial for diabetes, as they can help control blood sugar levels and prevent complications.

You can eat about 3 to 4 ounces (85 to 113 grams) of paneer per day safely.

More than that can cause excess calories, fat, and sodium intake, which can increase your risk of obesity, high blood pressure, and heart disease.

Also, you shouldn’t eat paneer if you have lactose intolerance or a milk allergy, to prevent digestive problems or allergic reactions.

Because paneer is made from milk, it contains lactose, a type of sugar that some people cannot digest properly, and milk proteins, which can trigger an immune response in some people.

You can buy fresh paneer in your local market or can order it from online.

Always choose paneer that is firm, white, and moist, and avoid paneer that is dry, crumbly, or discolored.

Because fresh paneer is more nutritious, flavorful, and safe than old or spoiled paneer.

You can store paneer in an airtight container in the refrigerator for up to a week, or in the freezer for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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