One of the simple components used to create many delicious dishes is paneer. It’s a fresh cheese variety that’s quite simple to make at home. Paneer is widely utilized in cookery, from spicily delicious dishes to delectable sweets. It is well appreciated for its satisfying quality, creamy texture, and adaptable flavor.
This high-nutrient dairy product offers an abundance of proteins, vitamins, minerals, and good fats, providing numerous health benefits. Is paneer good for diabetes? This article can answer your query if you have one.
Nutritional Value of Paneer
The nutritional value of 100 g malai paneer.
- Calories: 257 cal
- Carbohydrate: 12.4 grams,
- Protein: 18.8gram
- Total fat: 14.7 grams
- Lactose: 2.16 g
- Calcium: 83 mg
However, the fat content of paneer varies depending on the amount of malai added to it.
What is the glycemic index of paneer?
Paneer has a glycemic index of 30.
Paneer is a type of cheese that is frequently used in Indian recipes. Paneer is a dairy product with a low glycemic index (GI) and very few carbs.
Is paneer good for diabetes?
Paneer is a type of Indian cheese that is commonly seen in practically every Indian home. Everyone likes the protein-rich paneer, especially since it can be made with a variety of flavors.
Malai paneer is not good for those with diabetes, however low-fat or handmade paneer is. Yes, you read correctly—your favorite creamy malai paneer has a lot of fat. Because of its high fat content, malai paneer is not a healthy meal option.
But please only have a small amount of your beloved malai paneer if that’s what you want. Overindulging in malai paneer can result in weight gain, which over time can raise blood glucose levels.
Furthermore, the lactose content of paneer can cause blood sugar levels to rise, so diabetics should limit their intake. People who are lactose intolerant should avoid eating paneer.
Health Benefits Of Paneer
Prevents Cancer
Rich in calcium and vitamin D, these minerals are important in reducing the risk of breast cancer. Sphingolipids and proteins found in paneer inhibit the development of colon and prostate cancers in their early stages.
Increases Bone Health
Calcium and vitamin D, two essential minerals for stronger bones and a lower risk of fracture, are abundant in paneer. Furthermore, calcium is necessary to keep the neurological and muscular systems operating properly.
Helps to Weight Loss
The protein and healthy fats in paneer keep you full and reduce hunger pangs. Therefore, include paneer in your diet is a great way to achieve your fitness objectives.
Enhances Digestive Process
The abundance of minerals in paneer, such as magnesium and phosphorus, helps to improve the way the digestive system works. Natural laxatives such as magnesium and phosphorus support healthy digestion and excretion.
Improves Overall Health
Paneer is rich in important nutrients that help to improve overall health and well-being. Because it contains potassium, it lowers blood pressure and reduces the chance of stroke. In addition, potassium controls electrolyte and fluid balance and avoids cramping in the muscles.
How Can People with Diabetes Include Paneer In Their Diet?
Paneer takes longer to digest and releases carbohydrates more gradually. It won’t cause your blood sugar to increase either. As such, it can be deemed appropriate for those who have diabetes.
Paneer can be eaten once or twice a week by a diabetic. When it comes to eating paneer, a diabetic should do so at night. Additionally, they must ensure that their daily intake does not exceed 60 grams. They may consist of paneer salad, palak paneer curry, grilled paneer, and so on.
Make sure you use low-fat cooking oil when preparing your paneer meal and that you eat the recommended amount. Overconsumption of paneer can result in weight gain, high cholesterol, and water retention due to its sodium content.
Is paneer good for type 2 diabetes?
Because of its low glycemic index, paneer is a nutritious meal choice for those with diabetes. Because paneer has little carbohydrates, it is seen to be a healthy choice for people with diabetes because it does not raise blood sugar levels.
Eating paneer has been shown in recent research to potentially lower the risk of type 2 diabetes. Additionally, the high-protein paneer aids with blood sugar regulation. You can maintain healthy nerves by managing blood glucose levels.
Including paneer in our diet is a nutritious nutritional decision. While paneer is often preferred by those from the south and west of India, you can prepare it in your way as a curry or poriyal.
Ways To Add Paneer Into Diet Regimen
The following are a few healthier methods to incorporate paneer into your diet:
- As a stand-alone appetizer tossed in herbs and spices
- To make healthful salads
- Wholesome and substantial buns or wraps
- To make flavorful meals and rich curries
- Stuffed paratha
Side Effects of Overconsumption of Paneer
Keep in mind that paneer should only be cooked with very little oil and eaten in moderation because too much of it might cause the following problems:
- An increased amount of cholesterol
- Being overweight
- Fluid retention brought on by a high salt level
Conclusion:
Due to its high protein content and low glycemic index, paneer is an excellent meal choice for those with diabetes. Paneer is an excellent food for diabetics since it is naturally high in linoleic acid, calcium, potassium, magnesium, and vitamin D. It also helps with weight loss and improves digestive health. Despite being a milk product, paneer doesn’t cause any digestive problems for those who are lactose intolerant. This underappreciated dairy product promotes general health and well-being.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
For Contact: +92 323 3004420
