Paneer is India’s most loved easy to make dish. It not only adds taste to a dish, but is also healthy. But, is paneer good for diabetes? Know More!
It is impossible to think of Indian cuisines without paneer. Paneer not only adds taste and culinary appeal to a dish, but is also healthy. Do you ever wonder, is paneer good for diabetes? Or what are the health benefits of paneer? Let’s thoroughly understand the nutritional value and health benefits of paneer for diabetes.
The name paneer is derived from the Persian word ‘panir,’ which means any type of cheese. Paneer is a dairy product prepared by curdling the milk with the addition of acidic food liquids like lemon juice, vinegar, or citric acid. The glycemic index (GI) of paneer is very low because it contains little or no sugar.
Paneer: Nutritional Profile
Paneer is rich in protein, vitamins, and minerals. Table 1 shows the composition of the paneer.
|100 grams of Paneer
|Carbohydrate: 3.57 gms
|Protein: 21.43 gms
|Fatty Acids, Total Saturated: 16.07 gms
|Dietary Fiber: 0 gms
|Total Fat: 25 Gms
|Cholesterol: 89 mg
|Calcium: 714 mg
|Sodium: 18 mg
|Iron: 0 mg
|Vitamin A: 714 IU (International Unit)
Paneer also contains micronutrients such as phosphorus, fiber, zinc, selenium, magnesium, and manganese. In addition, paneer also exhibits antioxidant properties due to the presence of phenolics and flavonoids.
Advantages of Paneer for Diabetes
- Paneer is a healthy food option for diabetes due to its low GI.
- Paneer does not abruptly increase sugar levels because of low carbohydrates.
- Interestingly, one recent study has shown that the consumption of paneer may even reduce the risk of developing type2 diabetes.
- Paneer is rich in protein and various micronutrients, which act as antioxidants.
- Additionally, paneer is beneficial for bone and cardiac health. It also aids in digestion.
Ways to Consume Paneer For Diabetes
Paneer is rich in protein and low in carbohydrates that make it a great food for diabetics. It also aids in slow digestion that prevents diabetics from munching often.
Paneer Curry Preparations:(palak paneer curry & matar paneer curry)
Grilled Paneer Preparations :(Grilled paneer salad, grilled paneer tikka or grilled paneer.
How Much and How Frequently Can Diabetics Consume Paneer?
- A diabetic can consume paneer once or twice a week in moderation.
- It is best to consume paneer at night i.e. one hour before sleep.
- A diabetic can consume not more than 60 grams of paneer everyday.
Paneer: Over Consumption Risks For Diabetics
Paneer should be cooked using low fat oil and consumed in moderate quantity as overconsumption of paneer can lead to:
- Increased cholesterol level
- Weight gain
- Water retention due to sodium content
NOTE: People who are lactose intolerant should not consume paneer. Consult a diabetologist now to know more !
Other Health Benefits of Paneer For Diabetes
- Paneer is rich in calcium which helps to strengthen the bones and teeth.
- Paneer contains phosphorus which helps in digestion, and magnesium, which prevents constipation.
- Paneer is rich in protein and gives a feeling of fullness for a longer time. Linoleic acid in paneer increases the fat-burning process, which helps in weight loss.
- Potassium in the paneer maintains the fluid balance in the body and regulates blood pressure.
Don’t Have Time To Read?
- Paneer is a great food for diabetics because of its low glycemic score.
- Paneer prevents rising blood sugar because of its low carbohydrate content.
- Diabetics can have palak paneer or grilled paneer twice a week.
- Diabetics can have only 60 grams of paneer everyday.
- The best time a diabetic can have paneer is at night i.e. one hour before bedtime.
- For diabetics, paneer must be cooked using low fat oil.
- Excessive consumption of paneer may cause weight gain and high cholesterol for diabetics.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
Yes, Paneer is good for diabetes as it is low in carbohydrate content and rich in protein.
Yes, Palak Paneer is good for diabetes as palak (spinach) regulates blood sugar levels, and paneer is rich in protein.
Paneer is low in sodium content, so consumption of paneer in moderation does not increase blood pressure.
Both matar, as well as paneer, have a low GI. Both are rich in protein, vitamins, and antioxidants. So, diabetic people can add matar paneer to their diet plan.
Paneer being rich in potassium and low in sodium content is very good for heart health.