Popular Nando’s food could help lower the risk of type 2 diabetes

Halloumi cheese, a popular side dish at Nandos, isn’t just a delicious treat, it also boasts several health benefits that might surprise you. Like other dairy products, halloumi is a rich source of calcium, which is vital for muscle and nerve function, as well as maintaining strong bones and teeth.

An 80g serving provides 635mg of calcium, contributing significantly to your daily intake. In addition to its high calcium content, halloumi is full of protein (19.1 g per 80 g serving), an essential nutrient for our health.

Protein forms the basis of our muscles, skin and blood, and we need sufficient amounts in our diet for cell growth, development and repair. Being rich in both protein and fat, this cheese can keep you feeling full for longer periods of time.

Beyond the immediate benefits, snacking on halloumi may reduce the risk of type 2 diabetes. Regular consumption of dairy products has been linked to reduced abdominal fat and body weight, according to a comprehensive review of 30 studies.

The review also pointed out that dairy consumption can improve insulin sensitivity, which helps the body effectively control blood sugar levels. The protein and fat content of halloumi can slow stomach emptying, potentially helping to regulate blood sugar levels after meals.

Another study suggested that regular consumption of high-fat dairy during adolescence could reduce the risk of diabetes and insulin resistance later in life. Researchers believe this could be due to the high levels of protein and fat in dairy, which can slow digestion and help stabilize blood sugar levels.

It is important for people with diabetes to avoid saltier cheeses such as feta and halloumi. Remember, maintaining a balanced and moderate diet is key to reducing your chances of high blood sugar and associated health problems such as stroke and heart disease.

Halloumi may not be for everyone. As a dairy product, it should be avoided by those with milk allergies or intolerances, as well as vegans.

Halloumi, with its high protein content, is an excellent addition for those following a lacto-vegetarian diet. However, it’s worth noting that not all halloumi cheeses are vegetarian-friendly, as some use animal rennet, so always check the labels. The texture and cooking properties of halloumi also make it an excellent meat substitute in dishes such as burgers and kebabs.

Halloumi is also known for its high salt content, so it might not be the best choice if you’re watching your salt intake. Some supermarkets offer a ‘light haloumi’ option with less total fat, but levels of saturated fat and salt may still be high. It’s always a good idea to check the nutritional information on labels to make an informed decision.

You don’t have to head to Nando’s to reap the benefits, halloumi dishes can be prepared at home. Healthline has provided some ideas for people who may not have cooked with cheese before.

Frying the cheese in a little olive oil can improve its texture and salty flavor. You can also grill it for 2-3 minutes on each side to give it a nice color and crisp exterior.

Alternatively, try pouring a little oil over the cheese in a sheet pan, sprinkle in some herbs, and bake it for 10-15 minutes at 350°F (175°C) for a flavorful appetizer or meal accompaniment. Halloumi also works well in a variety of other dishes, including skewers, salads, sandwiches, curries, paninis and pizzas.