The type of cheese you eat could be increasing your type 2 diabetes risk, warn scientists
WHILE cheese can be a healthy part of a balanced diet, certain types could raise your risk for type 2 diabetes, scientists warn.
A new study has revealed how particular dairy products can increase your risk of type 2 diabetes – and which types can offer a surprising protective effect.
Type 2 diabetes is a chronic condition where your body doesn’t produce enough insulin, leading to high blood sugar levels.
Prolonged high blood sugar levels, or hyperglycemia, can lead to serious long-term complications, including damage to blood vessels, nerves, kidneys, eyes, and an increased risk of heart disease and stroke.
The condition is becoming a major public health concern worldwide.
Projections indicate a significant rise in type 2 diabetes cases in the UK, with estimates suggesting that by 2025, over five million people will be diagnosed, and by 2030, potentially one in 10 adults could have diabetes.
The rise in type 2 diabetes cases is primarily being driven by increasing rates of obesity.
And now new research, involving Swedish adults, has found high intake of non-fermented milk and cheese could also raise of the chronic condition.
In 2013, Sweden had the fourth-highest per capita milk consumption worldwide, with an average of 341.2 kg per person and year (excluding butter).
In the study, investigated the impact of high intakes of different dairy products on the risk of type 2 diabetes, but also explored plasma metabolites (small molecules that circulate in blood plasma) associated with dairy intake.
The researchers analysed dairy intake data from 26,461 Swedish individuals who participated in the Malmö Diet and Cancer Study (MDCS) between 1991 and 1996 and were followed up until December 31, 2020.
The dairy products analysed in the study included non-fermented milk, fermented milk (yoghurt and sour milk), cheese, cream and butter.
About 17 per cent of study participants developed type 2 diabetes during the average follow-up period of 24 years.
The analysis, adjusting for demographic characterises, lifestyle factors, dietary intake, and body mass index (BMI), revealed high consumption of non-fermented milk and cheese can significantly increase the risk of developing diabetes.
In contrast,high consumption of fermented milk, cream, and butter was associated with significantly reduced risk of diabetes.
Specifically it was found a 100g increase in daily intake of non-fermented milk and fermented milk is associated with a 4 per cent increased risk and a 3 per cent reduced risk of type 2 diabetes, respectively.
The researchers also found the link between dairy product intake and diabetes risk is independent of participants’ socioeconomic status.
Similarly, no significant impact of participants’ gender was observed on the association between intakes of non-fermented milk, fermented milk, cream, and butter and the risk of diabetes.
Fermented and non-fermented cheeses
Fermented
- Cheddar
- Swiss
- Gouda
- Parmesan
Non-fermented
- Mozarella
- Cottage cheese
- Cream cheese
- Ricotta
- Mascarpone
But the negative impact of cheese intake on diabetes risk was found to be stronger in male participants, but not in female participants.
Diet is one of the major modifiable risk factors for type 2 diabetes.
Dairy products are vital components of any diet and are considered essential for growth and immune function, so it’s important not to cut dairy out completely.
The following diet tips could also help reduce your risk of type 2 diabetes…
How to lower your risk of type 2 diabetes
According to Diabetes UK, there are a few diet tweaks you can make to lower your risk of type 2 diabetes:
- Choose drinks without added sugar – skip out the sugar in your tea and coffee and stay away from fizzy and energy drinks
- Eat whole grains such as brown rice, wholewheat pasta, wholemeal flour, wholegrain bread and oats instead of refined carbs
- Cut down on red and processed meat like bacon, ham, sausages, pork, beef and lamb
- Eat plenty of fruit and veg – apples, grapes, berries, and green leafy veg such as spinach, kale, watercress, and rocket have been associated with reduced risk of type 2 diabetes
- Have unsweetened yoghurt and cheese
- Cut down on booze – and have a few days a week with none at all
- Have healthy snacks like unsweetened yoghurt, unsalted nuts, seeds and fruit and veg
- Eat healthy fats included in nuts, seeds, avocados and olive oil
- Cut down on salt
- Get your vitamins and minerals from food instead of tablets