Milk is a staple food in many diets worldwide and is valued for its rich nutrient profile. However, questions often arise about whether milk is a suitable choice for individuals with diabetes. Evidence reveals that people with diabetes need to have a well-planned meal to control their blood sugar levels. Further, they have to be selective in their milk choices.
Milk is considered a healthy food for individuals with diabetes if they are ready to follow specific guidelines. Moderate quantities of milk will help nourish your system with vital nutrients required for overall bodily function.
Let's delve into this article to understand the impact of drinking milk on blood glucose control, the beneficial types, and how to incorporate milk into a meal plan for better blood sugar management.
Also Read: Diabetes Care: Manage Blood Sugar Levels With Smart Carbohydrate Choices
Impact of Drinking Milk on Blood Glucose Control
Milk comprises carbohydrates in the form of lactose, a natural sugar. When consumed, lactose is broken down into glucose and galactose. This process can lead to a spike in blood glucose levels, especially in people with diabetes who may have difficulty managing their blood sugar levels.
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However, milk's glycaemic index (GI) is relatively low, meaning it does not cause a sharp surge in blood sugar levels compared to other foods high in GI. The superior quality protein and fat in milk also help slow down glucose absorption, which can mitigate its impact on blood sugar levels.
If milk and milk products are consumed without proper exercise and a well-planned meal plan, consuming dairy products can raise blood sugar levels.
The latest study has found that milk's good quality and high protein content can help reduce blood sugar spikes. Furthermore, evidence reveals that consuming high-carb meals with milk decreases glucose levels compared to when only carbs are consumed.
This is because milk slows down the digestion process and absorption of carbohydrates into the system. Low gastric emptying time of carbs means lower blood sugar levels for an extended time instead of sudden spikes or drop-offs after meals.
Diabetic patients must closely monitor their blood sugar levels after consuming milk to understand how it affects their body.
Can Diabetic Patients Drink Milk?
It is a common question among people with diabetes whether to add milk to their diet. Well, the answer is yes. People with diabetes can drink milk, and research shows that it benefits in regulating and reducing type 2 diabetes. However, keep in mind certain things to make it safer.
Consume in Moderation
Lactose, the key sugar compound present in milk, can be dangerous to the blood sugar level when consumed in excess amounts. Hence, it is important to have moderate amounts of milk.
The research found that diabetic patients can have three servings of low-fat milk daily to meet their daily needs for proteins and calcium.
Choose the Right Type of Milk
Milk is imbued with vitamins and minerals. However, it is essential to choose the right type of milk for people with diabetes. Evidence reveals that skim milk has low sugar levels compared to full-fat milk, which has higher amounts of sugar, fat, and calories and is not a healthy choice for diabetes. In addition, there are other varieties of milk, such as almond milk, soy milk, and coconut milk, to mention a few, which can be chosen based on your preferences.
Also Read: Is Yogurt A Healthy Way To Lower The Risk Of Type 2 Diabetes? Find Out Here
Types of Milk That Are Good for Diabetic Patients
When selecting milk, it's important to choose varieties that are low in fat and added sugars. Here are some options that can be beneficial for individuals with diabetes:
Skim or Low-Fat Milk: Skim and low-fat milk contain less fat than whole milk, making them lower in calories and saturated fats. They are good options for individuals with diabetes looking to manage their weight and reduce their intake of saturated fats.
Unsweetened Almond Milk: Almond milk is a dairy-free alternative low in calories and carbohydrates. Look for unsweetened varieties to avoid added sugars.
Unsweetened Soy Milk: Soy milk is another dairy-free alternative rich in protein and low in saturated fat. It can be a good option for individuals with diabetes who are looking to increase their protein intake.
Lactose-Free Milk: For individuals with lactose intolerance, lactose-free milk is a suitable alternative. It provides the same nutrients as regular milk without the lactose.
Ways To Add Milk To The Meal Plan For Better Blood Sugar Control
Incorporating milk into a meal plan for better blood sugar control can be done in a few simple ways:
Include Milk in Balanced Meals: Pairing milk with foods low in carbohydrates and high in fibre, such as whole grains and vegetables, can help minimize its impact on blood sugar levels.
Use Milk in Cooking and Baking: Milk can be used in various recipes, such as soups, smoothies, and baked goods. Opt for recipes that use unsweetened milk and limit added sugars.
Monitor Portion Sizes: When consuming milk, be mindful of portion sizes. A serving size is typically 1 cup (240 ml), which contains about 12 grams of carbohydrates.
Seek Guidance: For personalized advice on incorporating milk into a meal plan, consult a registered dietitian who can provide guidance based on individual dietary needs and health goals.
Conclusion
Milk is a healthy food option when consumed in moderate amounts and as part of a balanced meal plan for people with diabetes.Choosing low-fat, unsweetened varieties and monitoring portion sizes assist in mitigating the impact of milk on blood sugar levels. It is advisable to get help from a healthcare provider or registered dietitian for personalized guidance based on individual health needs and goals.
References:
- Dairy consumption and risk of type-2 diabetes: the untold story, Sai Krishna Gudi
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8026335/
- Effects of Milk and Dairy Product Consumption on Type 2 Diabetes: Overview of Systematic Reviews and Meta-Analyses
Author links open overlay panelCelia Alvarez-Bueno 1, Ivan Cavero-Redondo 1, Vicente Martinez-Vizcaino 1 2, Mercedes Sotos-Prieto 3 4 5, Jonatan R Ruiz 6, Angel Gil 7 8 9 10
https://www.sciencedirect.com/science/article/pii/S2161831322002071
- Changes in dairy product consumption and subsequent type 2 diabetes among individuals with prediabetes: Tehran Lipid and Glucose Study
Emad Yuzbashian, Golaleh Asghari, Parvin Mirmiran, Catherine B. Chan & Fereidoun Azizi
https://nutritionj.biomedcentral.com/articles/
