is paneer good for diabetes
Nutrition

Is Paneer Good For Diabetes?

Paneer, also known as cottage cheese, is used in various delicious Indian meals. Apart from savoury food, paneer is also used to make a variety of Indian desserts. It tastes great and is also high in nutrients that are beneficial for health. If you have the question ‘is paneer good for diabetes,’ this article is just for you.

Paneer - Good or Bad for Diabetes

Paneer is a good source of protein and contains all necessary amino acids. It has approximately 20% fat and is high in saturated fats. It does contain beneficial monounsaturated lipids (MUFA), which reduce low density-lipoprotein (LDL, bad cholesterol) levels in the blood. The major MUFA in paneer, oleic acid, has been reported to reduce blood pressure. Paneer also has a considerable quantity of alpha-linoleic acid, an omega-3 polyunsaturated fat, which is linked to a significant reduction in the risk of cardiovascular disease. Portion control of paneer is crucial as it has a high level of saturated fats.

Paneer has fewer carbohydrates than pulses. Therefore, paneer is useful in Indian diets that are already rich in carbohydrates. Paneer can also aid in increasing fat burn since it includes conjugated linoleic acid, a PUFA fat linked to increased fat burning in our bodies. As a milk product, Paneer is high in calcium and phosphorus, which are essential for our musculoskeletal health.

Calories 321
Protein 25 grams
Fat 25 grams
Carbohydrates 3.57 grams
Fiber 0
Calcium 31% of the Daily Value (DV)
Iron 0% of the DV
Potassium 2% of the DV

Benefits of Paneer 

Humans have been consuming paneer for a long time. Here are the health benefits of paneer:

1. Lowers the risk of cancer:

Paneer contains a high concentration of vitamin D and calcium, both of which play an important role in preventing breast cancer. Paneer contains sphingolipids and proteins that suppress the early phases of colon and prostate cancers.

2. Develops stronger bones and teeth:

Paneer has high calcium and vitamin D content, which makes it excellent for bone-building. Calcium is vital for the neurological and muscular systems as well. 

3. Helps in weight loss:

Paneer has short chains of fatty acids that are easily digested. It is a highly recommended fatty acid source for fitness enthusiasts or those undergoing weight loss programs.

4. Supports the digestive system:

Paneer is abundant in minerals such as phosphorus and magnesium, which help the digestive system work properly. Magnesium works as a laxative, whereas phosphorus helps with digestion and excretion.

5. Lowers blood sugar level:

Paneer is high in magnesium, which helps manage blood sugar levels. It also has a very low carbohydrate content. Thus, paneer is good for diabetes. 

6. Improves body function:

Paneer has a high potassium content, which aids with blood pressure regulation and prevention of stroke. Potassium also prevents muscle cramps, particularly in athletes, by regulating fluid levels. Consumption of paneer daily relieves cramps. 

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Does paneer increase blood sugar?

Paneer is an important part of Indian cuisine, especially in vegetarian households. Indian food without paneer is nothing short of unimaginable. Not only is paneer a tasty food, it also gives dishes a much needed textural depth. But have you ever wondered ‘is paneer good for diabetes’? Or what are paneer's health advantages and does paneer increase blood sugar? Let's fully comprehend paneer's nutritional composition and health advantages for people with diabetes. 

Micronutrients including phosphate, fiber, zinc, selenium, magnesium, and manganese are also present in paneer. In addition, paneer has antioxidant qualities as a result of the phenolic and flavonoid content. Paneer does not include blood sugar, which is what makes it especially good for people with diabetes. 

  • Due to the low glycemic index of paneer, it is an excellent choice of food for people with diabetes.
  • Due to the minimal amount of carbs in paneer, your blood sugar will not spike after eating it.
  • Paneer when consumed daily can help in weight loss and prevent the development of type 2 diabetes. 
  • Paneer is packed with protein and a wide variety of minerals, many of which have antioxidant properties which helps to repair the pancreatic damage. 
  • In addition to these benefits, paneer is excellent for your bone and cardiovascular health and also helps the digestive process.

All in all, paneer does not increase blood sugar levels and is a good choice for people with diabetes. Paneer is also helpful at preventing other more serious health complications in the long term. Read more about gestational diabetes program.

Benefits of Paneer for people with Diabetes

Protein is slow to digest, which means it releases glucose gradually. Paneer is good for people with diabetes as it does lead to a sugar spike after consumption. Paneer has linoleic acid, which boosts the fat-burning mechanism of the body. It is a good source of magnesium that helps to control blood glucose levels. As a result, paneer is good for gestational diabetes too. Here are some other benefits of paneer for people with diabetes:

  • Weight loss: Paneer contains a significant amount of protein. Protein gives a feeling of fullness and fills your stomach for an extended period.
  • Healthy digestion: Phosphorus and magnesium aid in digestion and prevent constipation.
  • Strong bones: Paneer has a high calcium level, which makes it an appropriate food for increasing the strength of bones and teeth.
  • Healthy cardiovascular system: Paneer has a minimal fat content, which makes it good for the health of the heart.

Paneer GI Score

The GI metric is considered a reliable measure for food classification. The glycemic index gives the amount of carbohydrates in a food item and its effect on blood sugar levels. As a result, it can be used to determine the best and worst foods for diabetes. Paneer has a low glycemic index of 27. Therefore, it has no negative impact on health. The GI score shows that panner is good for diabetes.

Uses and side effects of Paneer

Uses Of Paneer

Paneer or cottage cheese is an extremely popular food item, especially in vegetarian households. It has a high protein content, contains several healthy fats and micronutrients that help to maintain and control health problems like diabetes, heart disease, obesity, etc. Paneer can be used for various reasons and in various ways. 

  • It is used as a superfood for people trying to lose weight, manage diabetes and heart condition and also by people who are just trying to be healthy. 
  • Paneer helps the body to repair itself after a workout as it contains proteins and lipids. 
  • It is also used to make up for vitamin and calcium deficiencies or by people who have injuries like fractures. 

The great thing about paneer is that it can be incorporated into multiple dishes and make them healthier. It can be eaten by itself with some salt and pepper, or added to salads and wraps or by making it into a sabzi. 

Side Effects Of Paneer

However, since paneer is a byproduct of milk, there might be some side effects of eating too much paneer: 

  • Paneer contains healthy fats, but eating too much paneer can cause that fat to become unhealthy in the body and might end up causing weight gain. To counter this, make sure you get some form of exercise throughout the day or eat paneer as a post workout snack. 
  • Another issue that might crop up with paneer is that since it is a milk by product, it can adversely affect people with lactose intolerance. However, eating fresh and good quality paneer will solve most of these issues. 

Different ways to consume Paneer for Diabetes

Since paneer is good for diabetes, you can eat it without worry. Here are some tasty yet healthy recipes for you to try.

1. Paneer Curry

Ingredients:

  • 100 g Paneer 
  • 1 broccoli 
  • 2 tomatoes
  • 1 teaspoon olive oil
  • 1/2 teaspoon garlic
  • Salt to taste
  • 1 green chilli
  • 1 teaspoon lime juice

Instructions: 

  • Make paneer at home using cow's milk.
  • Chop the broccoli and tomatoes in a bowl.
  • Heat oil in a pan and toss chopped vegetables and paneer after adding garlic, salt, green chilli, and lime juice.
  • Combine everything thoroughly.
  • Cook for four minutes and serve warm.

2. Bajra Paneer Paratha

 Ingredients for Dough

  • 2 cups Bajra flour 
  • Water (as needed)

 Ingredients for Stuffing

  • 1/2 cup grated paneer 
  • 1/2 cup grated onion 
  • 1 teaspoon salt 
  • 1 teaspoon green chillies

1. Make a soft dough of bajra flour and water and set it aside for 10 minutes.

2. In a mixing basin, combine the filling ingredients.

3. Divide the dough into the desired number of parts. Roll each part into a flat paratha, one at a time.

4. Stuff it with the paneer mixture, fold it securely, and roll it up again.

5. Cook the parathas on both sides in a heated nonstick pan until crispy. Serve immediately.

FAQs

How much Paneer can an individual with diabetes consume?

Paneer has a healthy limit of 100 grams for individuals with diabetes. You can limit yourself to 80 grams of paneer per day because it is best to keep the quantity less. Paneer should be used in meals just once or twice a week. Its regular intake can lead to various health problems. It is also important to keep an eye on the cooking procedures and preparations. You have to make sure the recipes do not have too much carbs, oil or fat. 

How to make Paneer at Home?

Ingredients: Whole milk, lemon juice, cheesecloth

  • On medium heat, bring milk to a boil.
  • Mix the lemon juice into the milk. You can also add a spoonful of vinegar. 
  • Lower the flame and stir. 
  • Milk will begin to curdle. When the process is complete, remove it from the heat and pour it over the cheesecloth hung in a dish.
  • Squeeze the paneer through the cheesecloth and allow the water to drain. Freeze the panner for 20 minutes to set it into a form.
  • Your soft and fresh homemade paneer is now ready to use.

Is paneer good for diabetes?

Yes, paneer is good for diabetes as paneer has a low glycemic index and is rich in protein. Paneer has several micronutrients like linoleic acid, potassium, and vitamin D and aids in weight loss making it a healthy food item for people with diabetes. It also has no carbohydrate content and makes people feel satisfied for longer. 

Can we eat paneer in diabetes?

Yes, because paneer has a low glycemic index and is high in protein, paneer is an excellent choice for those with diabetes. Because it helps persons with diabetes lose weight and contains a number of healthy micronutrients including linoleic acid, potassium, and vitamin D, paneer is an excellent choice when it comes to diabetic diets. In addition, it does not include any carbohydrates and helps individuals feel full for a longer period of time.

Is paneer good for health?

Yes, paneer as a food item is great for health. The nutritional composition and value of paneer is suitable for all kinds of people. Even though paneer is a milk by product, people with lactose intolerance can eat it without facing issues. It is also beneficial for people with diabetes, heart condition and obesity and when consumed regularly, helps to maintain overall health. 

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