7 Best Milk For Diabetes: Top Choices In 2024
Updated on
- Written by Amelia Smith, MFA
Medically reviewed by
Kathy Shattler, MS, RDN
When it comes to managing diabetes, diet plays a crucial role in maintaining stable blood sugar levels. While milk is a staple in many households, individuals with diabetes often wonder which type is most suitable for their needs.
This article explores the realm of milk alternatives and aims to uncover the best choices of food for diabetes management. From low-fat options to plant-based alternatives, the best milk for diabetes can help concerned individuals maintain a balanced diet while enjoying the benefits of this nutritious beverage.
7 Types Of Milk For People With Diabetes
For individuals with diabetes, choosing the right type of milk is essential to manage blood sugar levels effectively.
While milk contains lactose, a natural sugar, certain varieties have lower lactose content or unique nutritional profiles that make them suitable options.
Here are seven types of milk that people with diabetes can consume:
- Skim milk.
- Almond milk.
- Soy milk.
- Coconut milk.
- Cashew milk.
- Oat milk.
- Goat milk.
Is Milk Good For People With Diabetes?
The impact of milk[1] and dairy consumption on individuals with diabetes can vary depending on factors such as the type of milk consumed, portion sizes, and individual health considerations. While milk contains lactose, a natural sugar that can affect blood glucose levels, it can be included in a balanced diet for people with diabetes.
To make optimal choices, individuals with diabetes should consider the type of milk they consume. With its higher fat and calorie content, whole milk may not be ideal for those managing weight or blood lipid levels. Instead, opting for lower-fat[2] options like skim milk or low-fat milk can be more beneficial as they contain fewer calories and saturated fats.
For personalized guidance, individuals with diabetes are encouraged to consult with a healthcare professional or registered dietitian. They can provide tailored recommendations on your meal plan while effectively managing blood sugar levels and overall health.
Best Milk For People With Diabetes To Try
Choosing the best milk for people with diabetes is crucial for managing blood sugar levels while ensuring optimal nutrition. With various options available, it’s important to explore each type of milk’s unique characteristics and nutritional profiles to make informed choices.
Skim Milk
Also known as fat-free milk, skim milk is a popular choice among individuals with diabetes due to its lower fat content compared to whole milk. It provides essential nutrients such as protein, calcium, and vitamin D, which are crucial for maintaining bone health and overall well-being.
Skim milk is also lower in calories than whole milk, making it suitable for those aiming to manage their weight.
Almond Milk
For individuals looking for plant-based alternatives,[3] unsweetened vanilla almond milk is an excellent option. Made from ground almonds and water, it is naturally lactose-free, making it a great option for lactose-intolerant people.
Almond milk is low in carbohydrates and calories, supporting blood sugar control. Additionally, it contains vitamin E, an antioxidant that helps protect cells from damage.
Soy Milk
This milk is derived from soybeans and is a versatile and nutritious milk alternative. It is a complete protein source, providing all essential amino acids[4] necessary for the body. Soy milk is low in carbohydrates and is cholesterol-free, which is a great option for individuals with diabetes.
It also contains beneficial compounds called isoflavones,[5] which have potential health benefits, including promoting heart health and hormone balance.
Coconut Milk
This milk option is made from the flesh of coconuts and offers a unique flavor and creamy texture. While it is low in carbohydrates, it is higher in saturated fat than other milk alternatives.
Moderation is key when consuming coconut milk, especially for those who need to manage their fat intake. It can be enjoyed as an occasional treat or added in small amounts to recipes for flavor.
Cashew Milk
This is obtained from ground cashews and water. It gives a creamy texture and a slightly sweet taste. It is low in carbohydrates and calories and offers healthy, monounsaturated fats.
These healthy fats have been associated with heart health benefits. Cashews also provide essential nutrients like magnesium, which plays a role in blood sugar regulation.
If you feel you are not meeting your nutritional needs with your diet, taking supplements may bridge your nutritional gap.
Oat Milk
Oat milk is made from oats and water and has gained popularity as a dairy milk alternative. It has a mild and slightly sweet taste, offering a versatile choice for various beverages and snacks.
Oat milk is higher in carbohydrates than other milk alternatives, but choosing unsweetened varieties can help manage overall sugar intake. It is also a good source of dietary fiber, including beta-glucan,[6] which can aid digestion and promote fullness.
Goat Milk
This is a good alternative to cow’s milk and is often well-tolerated by individuals with lactose intolerance. It has a similar nutrient profile to cow’s milk but contains slightly less lactose.
Goat milk provides protein, calcium, vitamin D, and other essential minerals. It also contains medium-chain triglycerides,[7] which are easily digested fats that can provide a source of energy.
When selecting the most suitable milk option for individuals with diabetes, one must consider personal preferences, nutritional needs, and any specific dietary restrictions.
Things To Consider
When considering milk choices for individuals managing diabetes, several crucial factors come into play. These encompass:
Carbohydrate Content
Devote attention to the milk’s carbohydrate content, as it directly impacts blood sugar levels. Opting for milk with lower carbohydrates aids in effective blood glucose management. The average carbohydrate content[8] for an eight-ounce glass of milk is 12 grams of carbohydrate in the diabetes exchange system.
Fat Content
Evaluate the milk’s fat content, especially if weight or cardiovascular health is a concern. Whole milk, with higher saturated fat levels, may not be ideal. Instead, opting for lower-fat alternatives like skim or low-fat milk can prove beneficial.
Protein Content
Assess the milk’s protein content, as protein supports muscle health and provides a sense of fullness. Higher protein milk options can help manage hunger and regulate blood sugar levels effectively. In general, an eight-ounce glass of milk has 8 grams of protein.
Calcium And Vitamin D
Look for milk that offers essential nutrients like calcium and vitamin D. These nutrients contribute to overall well-being, particularly for individuals with diabetes, who may have an elevated risk of osteoporosis.[9]
Lactose Intolerance
Take lactose intolerance or sensitivity into account. People with diabetes experience difficulty digesting lactose, the natural sugar present in milk. Choosing lactose-free milk or alternative options can prevent digestive issues. Taking the enzyme lactase or putting lactase in your milk may be a reasonable alternative to your intolerance.
Plant-Based Alternatives
Explore plant-based milk alternatives if desired. Almond, soy, or oat milk are viable options for individuals with diabetes. These alternatives are often lower in carbohydrates and saturated fats, making them favorable choices for blood sugar and weight management.
The Bottom Line
Choosing the best milk options for individuals who have diabetes is a vital aspect of managing their condition and promoting overall health. With various options available, it is essential to consider factors such as carbohydrate and fat content, protein levels, lactose intolerance, plant-based alternatives, personal taste preferences, and individual health needs before making a choice.
The right milk choice will ensure stable blood sugar levels for those who have diabetes while also benefiting from the needed nutrients and vitamins they provide.
Frequently Asked Questions
Individuals with diabetes should avoid milk varieties high in fat, such as whole milk. Flavored milk that contains added sugars should be avoided as they can lead to spikes in blood sugar levels
Milk contains carbohydrates, including lactose, which can raise blood sugar levels. Choose low-carbohydrate milk options like plant-based alternatives to minimize this effect.
Dairy products can be included in a balanced diet for individuals with diabetes as they provide important nutrients like protein, calcium, and vitamin D.
Some individuals may need to avoid milk due to intolerance to sugar lactose, allergies, or specific medical conditions.
Skim milk and certain plant-based alternatives like almond milk or soy milk can be lower in sugar and suitable for individuals with diabetes.
Milk is a good source of protein, which can help control hunger and regulate blood sugar levels in individuals with diabetes.
Yes, non-dairy milk alternatives like almond milk, rice milk, or oat milk can be suitable options for individuals with diabetes intolerant to dairy products.
Goat milk is an alternative to cow’s milk and may be tolerated better by individuals with lactose intolerance. It provides essential nutrients but contains slightly less lactose.
+ 9 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Álvarez-Bueno, C., Iván Cavero-Redondo, Martínez-Vizcaíno, V., Sotos-Prieto, M., Ruiz, J.R. and Gil, A. (2019). Effects of Milk and Dairy Product Consumption on Type 2 Diabetes: Overview of Systematic Reviews and Meta-Analyses. [online] 10(suppl_2), pp.S154–S163. doi:https://doi.org/10.1093/advances/nmy107.
- The Nutrition Source. (2014). Types of Fat. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/
- Sethi, S., Tyagi, S.K. and Anurag, R.K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. [online] 53(9), pp.3408–3423. doi:https://doi.org/10.1007/s13197-016-2328-3.
- Messina, M., Duncan, A., Messina, V., Lynch, H., Kiel, J. and Erdman, J.W. (2022). The health effects of soy: A reference guide for health professionals. [online] 9. doi:https://doi.org/10.3389/fnut.2022.970364.
- Kim, I. (2021). Current Perspectives on the Beneficial Effects of Soybean Isoflavones and Their Metabolites for Humans. [online] 10(7), pp.1064–1064. doi:https://doi.org/10.3390/antiox10071064.
- Seiichiro Aoe (2021). Beta-Glucan in Foods and Health Benefits. [online] 14(1), pp.96–96. doi:https://doi.org/10.3390/nu14010096.
- Jadhav, H.B. and Annapure, U.S. (2022). Triglycerides of medium-chain fatty acids: a concise review. [online] 60(8), pp.2143–2152. doi:https://doi.org/10.1007/s13197-022-05499-w.
- THE DIABETIC EXCHANGE LIST (EXCHANGE DIET). (n.d.). Available at: http://www.diabetesed.net/page/_files/THE-DIABETIC-EXCHANGE-LIST.pdf.
- Porter, J.L. and Varacallo, M. (2022). Osteoporosis. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK441901/
Written by:
Amelia Smith, MFA
Medically reviewed by:
Medically reviewed by:
