Nutrition

Is Paneer Good For People With Diabetes?

Reviewed by

Shifa Fathima

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 Nutrition

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. 

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.

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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.
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