Here we explore Cream Cheese and Diabetes to answer – Is Cream Cheese Safe For Diabetics?
Let’s start rolling…
Cheese is a popular and an age-old staple, beloved for its creaminess, richness, and flavour. Apart from that, it is also famous for its satiating qualities. However, cheese is not an obvious choice for people who have diabetes.
Suppose we compare cheese with other foods high in fat and calories. In that case, most importantly, both cheese and diabetes can be a ‘healthful combination’.
People who are cheese lovers can enjoy a variety of cheeses without gaining weight, raising blood pressure, and elevating their blood sugar, if they know what the limit is.
In other words, a person must take a balanced approach to eating cheese and must not damage their health. People with diabetes can eat cheese, but moderation is the key.
Don’t forget, cheese is also high in salt, mainly in processed cheeses. Therefore, to minimize sodium content, one must choose fresh cheese over-processed goods.
One of the most popular and low sodium varieties of cheese includes cream cheese.
But, before eating cream cheese, people with diabetes must check its overall nutritional value. Cream cheese is good because it is naturally low in carbohydrates.
The only carb present in cream cheese comes from natural milk sugars as it will not increase blood sugar levels – it’s unlikely!. Thus, it can be safe for people with diabetes or who want a low glycemic index diet.
However, the answer to the question ‘Is Cream Cheese Safe For Diabetics?” is not that simple, and you should consider many factors before making a decision.
In this article, we will discuss cream cheese in detail. Similarly, is it beneficial for people with type 2 diabetes and other chronic diseases and their carers/families?
Let’s start by defining Cream Cheese…
What is Cream Cheese?
Cream cheese is a fresh, soft, spreadable, and tangy cheese made from milk and cream. It has a high-fat content.
However, cream cheese goes perfectly with both sweet and savoury dishes. Unlike other cheeses available in the market, cream cheese is not naturally matured. Similarly, most people consume cream cheese as fresh.
Therefore, it is quite different from other soft cheeses like Brie and Neufchâtel. It is more like Boursin and Mascarpone cheeses in taste and texture.
According to the United States Labelling Law Records, cream cheese contains 33% milk fat with a moisture content of not more than 55% as it has a mildly acidic, tangy flavour, so its pH range is 4.4 to 4.9.
Labelling laws in other counties like Canada, the UK, Australia, and New Zealand may differ and may not reflect precisely to those in the United States. The listed fat content will be considerably higher in some cases.
Uses of Cream Cheese
Mostly cream cheese is famous in both savoury and sweet applications.
It continues to be spread to foods like crackers, bread, and bagels. One can also blend cream cheese to make dips for crudités and cheese sauces.
Moreover, it is also the main ingredient in cheesecakes, and people can use them in mashed potatoes as an alternative to butter or olive oil.
It is also the signature frosting for carrot cake and red velvet cake. It also adds structure and an excellent flavour to savoury dishes.
Nutritional Information
Cream cheese is indeed a high-fat product. Hence, it is best to eat it sparingly.
Most importantly, A 1oz serving of Philadelphia cream cheese consists of 100 calories, and 80 of the cheese comes from fat. Therefore, as 80% of a serving of cream cheese is from fat, it comes under the category of the fat group than the dairy group.
There are 9grams of fat in one serving of full-fat cream cheese. But there is also a saturation fat of 6 grams. Thus, it makes up 14% of your daily fat intake and 30 % of your total daily saturated fat intake.
All of these percentages are on a 2000-calorie-per-day diet.
Suppose we talk about sodium, so there is 105 mg of sodium in a 1 oz serving of cream cheese. Thus, it is acceptable as a low sodium food.
Further, cream cheese is not an excellent protein, calcium, or vitamin A source. In that way, an individual should find some alternative or other way to incorporate these three things into his diet.
Nutrition Facts Of Cream Cheese
|
The overall amount per 100 grams | |
|
Calories 342 | |
|
% Daily Value* | |
|
Total Fat 34 g |
52% |
|
Saturated fat 19 g |
95% |
|
Potassium 138 mg |
3% |
|
Cholesterol 110 mg |
36% |
|
Sodium 321 mg |
13% |
|
Total Carbohydrate 4.1 g |
1% |
|
Sugar 3.2 g |
0 % |
|
Dietary fibre 0 g |
0% |
|
Protein 6 g |
12% |
|
Vitamin C |
0% |
|
Magnesium |
2% |
|
Vitamin B6 |
0% |
|
Iron |
2% |
|
Vitamin D |
6% |
|
Cobalamin |
5% |
|
Calcium |
9% |
(Table Source: USDA)
The % of Daily Value is dependent on a 2,000-calorie diet. However, your daily values intake can be higher or lower depending on your calorie needs.
Now, let’s dig into different types of cream cheese…
Types of Cream Cheese
It will become difficult to imagine how your desserts and savoury recipes would turn out without cream cheese. Nowadays, one can find a variety of different types of cream cheese.
In many places, soft cream cheese made from milk and cream is available in regular, light, and fat-free versions.
Furthermore, we can buy cheese in plain and flavoured forms like fruits, honey, herbs, even vegetables, etc.
An American dairyman invented cream cheese in 1872. Although there was only one type of product at that time, it is now available in many forms.
Traditionally it comes with a “brick” style. It also includes tubs of soft or whipped cream cheese. Hence, people can buy cream cheese from grocery stores, bagel shops, and bakeries, where you can commonly find them in bottles too.
Most people use regular cream cheese as a spread on their bagels, sandwiches, vegetables, and similar items. It is a famous ingredient in sweet things and dips like frosting and cheesecakes.
Apart from that, one can find cream cheese in different side dishes like in appetizers such as crab rangoon and mashed potatoes.
Despite cream cheese being high in fat content, people still enjoy its creamy texture and mild flavour.
Below are the standard 3 types of cream cheese.
- Full Fat Version
The other name for full-fat cream cheese is soft white cheese. It is a cream cheese available in full-fat versions and tastes richer in recipes.
- Light Version
Mostly, people prefer fewer calories and less fat, so the lighter version of cream cheese is the best for them.
- Fat-Free Version
People who want even fewer calories than regular and low-fat varieties, so a fat-free version of cream cheese is better.
In some cases, however, fat-free versions of cream cheese contain many artificial ingredients and preservatives.
If we talk about the nutrition facts, it is essential to consider that cream cheese’s proteins, carbs, and fats can vary depending on which variety you select. Thus, the nutrition facts of light cream cheese may differ from those of full-fat cream cheese.
Most contain calories and low carbs, whether fat-free cream cheese or whipped cream cheese nutrition. Similarly, wide varieties of cheese contain phosphorus, calcium, vitamin A and micronutrients, etc.
Two tablespoons of regular cream cheese have the following nutrients.
- 1 gram carbohydrates
- 96 calories
- 9.5 grams fat
- 1.5 grams protein
- 354 international units of vitamin A (7 per cent DV)
- 27.4 milligrams calcium (3 per cent DV)
- 29.7 milligrams phosphorus (3 per cent DV)
Each serving also has a small amount of pantothenic acid, riboflavin, vitamin E, vitamin K, and folate.
Some Other Popular Types of Cream Cheese
The following are some popular types of cream cheese available in the market.
1. Philadelphia Original Cream Cheese
Philadelphia is one of the most famous names in the cream cheese industry. It is so popular that if someone mentions cream cheese, the first name that comes to one’s mind is 99% Philadelphia.
Their original cream cheese has 5 simple ingredients with no added preservatives. It includes fresh milk and natural cream and is best for making delicious cheesecakes.
2. Plain Cream Cheese
As the name says, this cream cheese is simply plain.
However, it is the best choice for some delectable cream cheese desserts. Moreover, it is suitable for savoury dishes, from egg dishes and meatballs to fondue.
3. Blueberry Cream Cheese
Blueberry cream cheese has a gorgeous purple tint. The taste of blueberry cream cheese is fantastic.
It has its tangy richness to die for that is perfect against croissants, bagels, or a serving of fresh fruits, etc.
4. Chocolate Cream Cheese
If you want to add something to your cookies and brownies with an extra depth of richness, then chocolate cream cheese is the best option.
You can also further complement it with honey, making things more delicious.
5. Strawberry Cream Cheese
Strawberry cream cheese flavour is best if you prefer a delicate tang. It can put fancy a twist on your ultra-moist brownies to crispy cookies and all other desserts.
Indeed, you can also spread the strawberry cream cheese on the bagels.
6. Herb and Garlic Cream Cheese
Herb and garlic cream cheese has an aromatic smell from fresh herbs.
Moreover, it also has a warm touch from garlic, making it more delicious to eat. But to achieve the best outcome, one should always use only fresh garlic stored in a high-quality garlic keeper.
Top Five Most Popular Cream Cheese with their Nutrition Fact Charts
1. Original Cream Cheese (Philadelphia)
|
Nutrition Facts |
Serving Size: 0.1 packages (28g) |
|
Amount per serving | |
|
Calories |
100 |
|
% Daily Value | |
|
Total fat 10g |
15% |
|
Trans fat 0g |
0% |
|
Saturated fat 6g |
30% |
|
Protein 2g | |
|
Sodium 110mg |
5% |
|
Cholesterol 30mg |
10% |
|
Total Carbohydrates 0.5g |
0% |
|
Sugar 0.5g Included added sugar of 0g |
0% |
|
Dietary Fiber 0g |
0% |
|
“The % of Daily Value (DV) here tells the overall contribution of a nutrient in a serving of food in our daily diet. Two thousand calories is a piece of general nutrition advice.” Ingredients: Cheese Culture, Pasteurized milk-fat, and Nonfat Milk, Salt, Whey Protein |
2. Creamy Spicy Pepper Jack Spreadable Cheese (The Laughing Cow)
|
Nutrition Facts |
Serving Size: 1 wedge (21g) |
|
Amount per serving | |
|
Calories |
30 |
|
% Daily Value | |
|
Total fat 1.5g |
2% |
|
Trans fat 0g |
0% |
|
Saturated fat 1g |
5% |
|
Protein 2g | |
|
Sodium 170mg |
7% |
|
Cholesterol 5mg |
2% |
|
Total Carbohydrates 1g |
0% |
|
Sugar 1g Included added sugar of 0g |
0% |
|
Dietary Fiber 0g |
0% |
|
“The % of Daily Value (DV) here tells the overall contribution of a nutrient in a serving of food in our daily diet. Two thousand calories is a piece of general nutrition advice.” Ingredients: (Pasteurized cultured milk and part-skim milk, salt, enzymes, cheddar, Swiss, monetary jack, and semisoft cheese), whey, ultra-filtered nonfat milk, salt, jalapeno peppers, citric acid, water, sodium phosphate, and sodium polyphosphate. |
3. Whipped Cream Cheese Spread (Philadelphia)
|
Nutrition Facts |
Serving Size: 2 tbsp. (22g) |
|
Amount per serving | |
|
Calories |
50 |
|
% Daily Value | |
|
Total fat 4g |
6% |
|
Trans fat 0g | |
|
Saturated fat 2.5g |
13% |
|
Protein 1g | |
|
Sodium 85mg |
4% |
|
Cholesterol 15mg |
5% |
|
Total Carbohydrates 2g |
1% |
|
Sugar 1g Included added sugar of 0g |
0% |
|
Dietary Fiber 0g |
0% |
|
Calcium 0mg |
0% |
|
Vitamin D 0mcg |
0% |
|
Potassium 0mg |
0% |
|
Iron 0mg |
0% |
|
“The % of Daily Value (DV) here tells the overall contribution of a nutrient in a serving of food in our daily diet. Two thousand calories is a piece of general nutrition advice.” Ingredients: Whey Protein Concentrate, Pasteurized Milk and Cream, Whey, Salt, Nonfat Milk, Carob Bean Gum, Food Starch Modified, Sorbic Acid, Lactic Acid, Guar Gum, Xanthan Gum, Cheese Culture, Vitamin A Palmitate. |
4. Cream Cheese Spread, Original (Philadelphia)
|
Nutrition Facts |
Serving Size: 2 tbsp. (31g) |
|
Amount per serving | |
|
Calories |
80 |
|
Calories from Fat |
63 |
|
% Daily Value | |
|
Total fat 7g |
11% |
|
Trans fat 0g |
0% |
|
Saturated fat 4.5g |
23% |
|
Protein 2g | |
|
Sodium 125mg |
5% |
|
Cholesterol 20mg |
7% |
|
Total Carbohydrates 2g |
1% |
|
Sugar 1g | |
|
Dietary Fiber 0g |
0% |
|
Calcium |
4% |
|
Vitamin A |
6% |
|
Vitamin C |
0% |
|
Iron |
0% |
|
“The % of Daily Value (DV) here tells the overall contribution of a nutrient in a serving of food in our daily diet. Two thousand calories is a piece of general nutrition advice.” Ingredients: Whey Protein Concentrate, Pasteurized Milk and Cream, Whey, Salt, Carob Bean Gum, Guar Gum, Xanthan Gum, Cheese Culture, Vitamin A Palmitate, Cheese Culture, Natamycin. |
5. 1/3 Less Fat Garden Vegetable Cream Cheese (Kraft Philadelphia)
|
Nutrition Facts |
Serving Size: 2 tbsp. (31g) |
|
Amount per serving | |
|
Calories |
60 |
|
% Daily Value | |
|
Total fat 5g |
8% |
|
Trans fat 0g | |
|
Saturated fat 3.5g |
18% |
|
Protein 3g | |
|
Sodium 160mg |
7% |
|
Cholesterol 20mg |
7% |
|
Total Carbohydrates 2g |
1% |
|
Sugar 2g Included added sugar of 0g |
0% |
|
Dietary Fiber 0g |
0% |
|
Calcium 26mg |
2% |
|
Iron 0mg |
0% |
|
“The % of Daily Value (DV) here tells the overall contribution of a nutrient in a serving of food in our daily diet. Two thousand calories is a piece of general nutrition advice.” Ingredients: Onions, Carrot, Whey Protein Concentrate, Pasteurized Milk and Cream, Green Bell Peppers, Red Bell Peppers, Cucumber, Green Bell Peppers (Dried), Red Bell Peppers (Dried), Sorbic Acid (as a Preservative), Lactic Acid, Salt, Carob Bean Gum, Guar Gum, Xanthan Gum, Cheese Culture, Vitamin A Palmitate, Cheese Culture, Warnings Contains: milk. |
Is Cream Cheese Healthy For Diabetics?
The correct use of cream cheese is the key for people with diabetes as it appears to be a good and healthy alternative to regular cheese.
Most importantly, cream cheese is naturally low in carbohydrates, so it by itself would not raise blood sugar levels. Thus, it becomes a safe option for people with diabetes. Similarly, it is suitable for those who need to follow a low glycemic index diet.
According to a research study, the number of carbs that a person consumes and food’s glycemic index will affect the blood sugar level. Therefore, you must keep track of what you eat.
If we mainly talk about cream cheese with low carbohydrate content, 5.52g of carbs in 100g. But here, the vital thing is cream cheese does not provide fibre, so 5.52g are all the net carbs. So be mindful!
The cream cheese glycemic index is 0, and it is because of its high-fat content and low carbs. One study shows that cream cheese has no association with prediabetes. In short, prediabetes is a condition where blood glucose level is higher than usual and lower than type 2 diabetes.
Furthermore, cream cheese has a moderate amount of sodium, less protein and a high amount of saturated fats (95 per cent of RDV in 100g).
Therefore, in summary, cream cheese is ‘healthy’ for people with diabetes. On the other hand, it is also better to remain cautious of how much you are consuming cream cheese due to its fat content.
Can Diabetics Eat Philadelphia Cream Cheese?
Suppose you like cream cheese, so you can get creative by having Philadelphia cream cheese on your healthy diet list. Philadelphia cream cheese is best for health-conscious people.
People with diabetes can eat Philadelphia cream cheese, but moderation is the key here as it is low in carbohydrates, so it will not directly raise blood sugar levels.
Cream Cheese is also an excellent vitamin A source and does not provide much lactose.
Philadelphia Cream Cheese is available in different types, like double-cream, regular, whipped, flavoured, etc. However, if you have diabetes, you must first check the nutritional profile before selecting the type.
Try to choose those versions of cream cheese that are lower in fat and calories.
You must also check its ingredients before purchasing. For instance, if you buy Philadelphia’s original cream cheese, you must check its components label and compare it with your dietitian’s advice.
Philadelphia Cream Cheese Ingredients Label
The serving size of Philadelphia Cream Cheese is 1 oz (28g/ 1/8 package).
|
Ingredients |
Amount |
|
Calories |
100 |
|
Total Fat 10g |
12% |
|
Trans Fat 0g |
0% |
|
Saturated Fat 6g |
29% |
|
Cholesterol 30mg |
10% |
|
Dietary Fibers 0g |
0% |
|
Total Carbohydrates 1g |
0% |
|
Sodium 110mg |
5% |
|
Sugars 1g |
0% |
|
Calcium |
0% |
|
Vitamin A, C |
0% |
|
Protein 2g |
4% |
|
Iron |
0% |
Does Philadelphia Cream Cheese Have Sugar?
Cream cheese contains a small amount of natural sugar from the milk. Plain cream cheese has a minimal amount of sugar, which is about 1 to 2 grams.
On the contrary, the flavoured cream cheese products (Philadelphia Strawberry, Brown Sugar & Cinnamon) have higher sugar content and added ingredients.
Philadelphia cream cheese comes in various flavours, and on that, the calories depend.
If you choose sweet flavours like strawberry or berry, so there are chances that you may get extra calories. Therefore, try to select fat-free flavours like vegetable, berry, scallion, cinnamon-raisin, salmon flavour etc. Hence, they contain low calories.
There are also carbs in cream cheese, which come in sugar. But again, it depends on and varies according to the flavour.
For example: if you buy brown sugar cream cheese of the Philadelphia brand, it has 7 grams of sugar. Therefore, make your choices wisely.
Does Philadelphia Cream Cheese Have Gluten?
A group of various proteins present in most wheat products is gluten which acts as a glue to maintain its shape. However, cream cheese is naturally gluten-free.
It has no gluten-containing ingredients. Similarly, Philadelphia cream cheese does not have wheat or gluten.
It is also free from eggs, nuts and soya.
In addition, always remember that not all Philadelphia cream cheese flavours are gluten-free too. Nevertheless, always check the labels.
Below are some cream cheese flavours that do not have gluten.
- Philadelphia Original Cream Cheese
- Philadelphia Chive & Onion Cream Cheese
- Philadelphia Brown Sugar & Cinnamon Cream Cheese
- Philadelphia Garden Vegetable Cream Cheese
- Philadelphia Strawberry Cream Cheese
- Philadelphia Spicy Jalapeno Cream Cheese
- Philadelphia Smoked Salmon Cream Cheese
Tip: Don’t forget to read our article about Parmesan Cheese.
Conclusion
The very popular cream cheese is a soft cheese with a mild taste and smooth consistency.
Among many brands, the most popular is the Philadelphia cream cheese, which you can eat in moderation as a person with diabetes. However, while high in fats, cream cheese is delicious and also offers some nutritional benefits.
Overall, cream cheese can be an excellent addition to any diet if you eat it in moderation as per your dietitian’s advice.
