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What kind of milk can diabetics drink?

People with diabetes may need to limit the amount of flavored sweetened milk they drink. People with diabetes may choose to use milk products that are full fat or whole, reduced fat or fat free depending on their preference or their calorie and nutrition goals.

healthline.com - What to Know About Diabetes and Milk Options - Healthline

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Share on Pinterest ASphotowed/Getty Images We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Is milk an option for people with diabetes? Many people have childhood memories of parents urging them to drink milk. When you’re a child, you typically have to drink whatever milk your parents provided for you. It may have been a more traditional option such as whole milk or an alternative such as almond milk. Now that you’re the one doing the choosing, you can pick the best type of milk for you. If you have diabetes, you probably already know that there are lots of choices when it comes to milk and milk alternatives. This article will help you pick the best milk or milk alternative for your dietary needs. Dietary needs for people with diabetes People with diabetes are not able to make, or use, insulin effectively. Insulin is a hormone that helps regulate blood sugar. When insulin isn’t doing its job efficiently, blood sugar levels can spike. There are two main types of diabetes: type 1 and type 2. No matter which type you have, managing your carbohydrate intake is important. Carb counting is often recommended for people living with diabetes. Sugar is one type of carbohydrate and experts do recommend limiting added sugars for overall health. People with diabetes may also have high cholesterol or triglycerides in their blood. High levels of these fats are associated with an increased risk of heart disease. Keeping an eye on some types of saturated fat including trans fat content in your diet can be beneficial. However, current research suggests the saturated fat in dairy is not associated with heart disease. Diabetes can also make some people more susceptible to bone fractures. A diet high in calcium can help keep bones strong. One way to do this is by drinking milk daily. Adding calcium-rich milk into your diet may take a bit of planning. A good eating plan would be one that is individualized to meet nutrition needs and takes into account food preferences and any food intolerances. How can meal plans help? The American Diabetes Association recommends several meal plans geared toward keeping blood sugar under control and maximizing nutrition. Popular plans use: carb counting, which sets a number of carbs for each meal the plate method, which uses portion control to promote non-starchy vegetables and limit starches and protein

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the Mediterranean eating pattern, which rich in fruits, vegetables, healthy fats, whole grains and limited processed foods, red meats and sweets. One study included dairy in the mediterranean eating plan and found health benefits No matter which eating pattern you choose, the amount of carbohydrate you budget for each meal or snack should be individualized for your needs. The carbohydrate found in milk should be tallied as part of that budget. A Registered Dietitian or Certified Diabetes Care and Education Specialist can help you determine the amount of carbohydrate you need daily. The nutritional facts on milk container labels include the daily percentages of vitamins and nutrients per serving size. They also indicate the amount of: fat

sugar

carbohydrates

cholesterol Dairy milk contains the naturally occurring sugar lactose. Some people have digestive issues such as gas or diarrhea when they ingest lactose. This naturally occurring sugar is included in the sugar count, but the label may also list any “added sugars”. People with diabetes may need to limit the amount of flavored sweetened milk they drink. People with diabetes may choose to use milk products that are full fat or whole, reduced fat or fat free depending on their preference or their calorie and nutrition goals. How to make milk part of your meal plan There are several nutritious milk and milk alternatives that can fit into your healthy eating plan and your budget. Read on to compare how some brands differ in nutritional value: Standard Store Brand Dairy Milk Kroger milk comes in fat free, reduced fat, whole and lactose free. One cup of the reduced-fat variety contains: 120 calories

12 grams carbohydrate

8 grams protein

25% DV calcium

10% DV vitamin D

15% DV vitamin A Organic Valley’s Grassmilk Surprisingly creamy, this milk comes from grain-free, organic, pasture-fed cows. A 2013 study suggests that milk from pasture-fed cows may be higher in heart-healthy omega-3 fatty acids than other types of milk. You’ll want to drink this milk by the glass. Its rich, clean flavor also makes it perfect for adding to coffee and tea. Organic Valley comes in fat free, reduced fat, whole as well as a lactose free version. One cup of the reduced fat version contains: 130 calories

12 grams carbohydrate and no added sugar

8 grams protein

20% DV for Calcium

15% DV for Vitamin D

20% DV for Vitamin A Lactaid Lactaid is a real dairy milk with all the nutrition, but no lactose, for those who have a sensitivity. It comes in fat free, reduced fat, and whole versions. One cup of the reduced fat version contains: 130 calories

13 grams carbohydrate with no added sugar

8 grams protein

25% DV for Calcium

15% DV for Vitamin D

15% DV for Vitamin A

35% DV for B12 Fairlife Ultra Filtered Lactose Free Fairlife Ultra Filtered Lactose Free dairy milks come in fat-free, reduced-fat, and whole options. These milks are higher in protein and have 1/2 the carbohydrate of regular dairy milk. One cup of the reduced fat version contains: 120 calories

6 grams carbohydrate with no addd sugar – also lactose free

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13 grams protein

30% DV for calcium

25% DV for Vitamin D

15% DV for Vitamin A

45% DV for B12 Silk’s Unsweetened Vanilla Soymilk Soymilk is a high-calcium, dairy-free alternative. It’s high in vitamin B-12 and has 4 grams of carbs per cup. If you love smoothies, this is your milk. This plant based milk is suited for those who follow a vegetarian eating pattern or have an allergy to dairy milk protein. It has a lower carb content and it’s lactose free. One cup contains: 80 calories

4 grams carbohydrate

4 grams protein

20% DV calcium

15% DV vitamin D

15% DV vitamin A

120% DV B12 Some other low-carb options There are several milk alternatives that are lower in carbohydrate. The downside is that most of these alternatives lack protein and not all of them are fortified with calcium, vitamin D or vitamin A. Read and compare labels to choose the best option for your needs. Blue Diamond’s Almond Breeze Unsweetened Vanilla Almond Milk This slightly sweet, calcium-rich milk is lactose free. One cup has 40 calories, 2 grams of carbs and zero saturated fat. Its nutty, distinct flavor makes it the perfect accompaniment for breakfast cereals and whole grain breads. One cup contains: 30 calories

1 gram carbohydrate (it is actually 1 gram fiber – no sugar)

1 gram protein

35% DV Calcium

25% DV vitamin D

15% DV vitamin A Good Karma’s Unsweetened Flax Milk With only 1 gram of carbs and 25 calories per cup, unsweetened flax milk is a refreshing beverage choice alongside any meal. It’s free of most allergens and supplies 1,200 milligrams of omega-3 fatty acids, but no protein at all, so keep that in mind as you pour and enjoy. Check out: 10 delicious diabetic-friendly smoothies » What type of milk should I limit? You should limit milks that are high in carbs, sugar, and total fat, or save them for special occasions while cutting carbs elsewhere that day. Some examples include: TruMoo’s Chocolate 1% Low-Fat Milk – One cup of this flavored milk has 1.5 grams of saturated fat and 2.5 grams of total fat, plus a whopping 19 grams of carbohydrates and 7 grams of added sugar. – One cup of this flavored milk has 1.5 grams of saturated fat and 2.5 grams of total fat, plus a whopping 19 grams of carbohydrates and 7 grams of added sugar. Nesquik’s Strawberry 1% Low-Fat Milk – This flavored milk comes in a 14 oz. ready to drink container, which has 2 grams saturated fat, 40 grams total carbs, and 18 grams added sugar. – This flavored milk comes in a 14 oz. ready to drink container, which has 2 grams saturated fat, 40 grams total carbs, and 18 grams added sugar. Silk’s Vanilla Coconutmilk – A plant-based milk, a cup of this flavored variety is relatively low in carbs (2 grams in the unsweetened version), zero grams of protein, and 4 grams of saturated fat.

healthline.com - What to Know About Diabetes and Milk Options - Healthline

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