Can Diabetics Drink Milk? A Nutritionist’s Guide to Smart Choices

“I heard that diabetics can’t even take a sip of milk Is it true?” A nutritionist asked questions as he tidied up his dietary advice.

Such claims have been circulating for a long time, but if you look seriously at the ingredients and metabolic principles, you will find that it is not accurate. The nutritional value of dairy products is helpful for many patients with chronic diseases, but the selection and matching methods need to be adjusted, not a simple total ban.

The controversy over dairy products often comes from lactose and a certain percentage of saturated fat in them. Lactose is a natural disaccharide that breaks down into glucose and galactose when it enters the body, directly affecting blood sugar levels.

This is also where a lot of people with diabetes worry. But the problem is, different kinds of milk, The difference in lactose content is noticeable, as are the fat ratio, protein density and micronutrient content.

If one-size-fits-all says you can’t drink, you’ll miss out on some categories that help with blood sugar stabilization and overall nutrition. Especially in long-term diet management, excessive restriction tends to create nutritional gaps, affecting immunity and bone health.

Low-fat or skimmed milk is a safer option. Reduced fat content reduces total caloric intake, avoiding the risk of insulin resistance associated with high fat content.

Many people will be worried about the destruction of nutrients after defatting, in fact, the main thing to remove is the fat-soluble ingredients, and the content of proteins, calcium, potassium and other minerals does not change much. Low-fat milk has clear advantages in controlling total energy intake and indirectly helps in weight management and glucose stabilization.

However, if low-fat alone is not enough, you have to combine the order of meals and drinking time to reduce postprandial blood sugar fluctuations, such as pairing them with meals with a certain amount of protein and dietary fiber, instead of drinking large amounts at once on an empty stomach.

Sugar-free yoghurt, especially Greek yoghurt, outperforms regular yoghurt in terms of glycemic control. Sugar-free yogurt lactose is partially fermented and decomposed, and its glycemic index is lower than that of ordinary milk.

Greek yoghurt is filtered, whey is reduced, protein concentration is higher, It can “slow down the speed of gastric emptying, thereby slowing down the rise of blood sugar”.

This type of yoghurt also provides quality probiotics that improve gut flora status, and the balance of gut flora has a positive effect on insulin sensitivity. Some people worry that the sour taste of yogurt irritates the stomach, but in fact, acidity does not equal irritation, and it is easier for most people to digest.

However, many yogurts on the market under the banner of “low-fat” have added fructose or sugar substitutes. The impact of these hidden ingredients on blood sugar fluctuations is often ignored, and you need to look at the labels carefully.

Lactose-free milk is a breakthrough for lactose-intolerant and diabetic populations. Lactose is broken down into glucose and galactose in advance, making it more friendly to the digestive system and not triggering bloating or diarrhea.

But this type of milk may be slightly faster in raising sugar because it is already in a monosaccharide state. However, if combined with nuts or high-fiber foods while drinking, it can delay the rate of absorption and reduce the peak of blood sugar.

Lactose-free milk retains its original protein, calcium and vitamin D content It makes sense for bone and muscle health, especially in dietary patterns that limit certain staples, providing an additional source of high-quality protein.

Vegetable protein milk, such as sugar-free soy milk, sugar-free almond milk, is another option worth considering. They are naturally lactose-free, have a different protein structure, and have a lower direct effect on blood sugar.

Soy isoflavones in soy milk help improve lipid status, Reducing cardiovascular risk is a double benefit for many people with diabetes.

Sugar-free almond milk is low in calories and carbohydrates, but does not have as much protein as soy milk, making it more suitable as an auxiliary drink than a major source of protein.

It should be noted that, the Commercially available vegetable milk may be added with sugar or thickeners for taste These ingredients change the original blood sugar response, and you must pick a sugar-free, simple version of the ingredient list when purchasing.

High-calcium milk, especially the type fortified with vitamin D, Has special significance in the “diabetes diet”. Calcium is involved in the process of insulin secretion, while vitamin D has a promoting effect on insulin sensitivity.

Patients with long-term diabetes have a higher risk of osteoporosis, and calcium and vitamin D supplementation are important measures to prevent fractures. High-calcium milks are generally stable in protein content, but should avoid high-sugar flavoring when choosing, otherwise nutritional advantages are offset by additional sugar.

The absorption rate of vitamin D is related to sunshine and intestinal health Vitamin D utilization may decrease when the fat ratio in dairy products is too low, so when drinking high-calcium milk, you do not have to deliberately pursue complete zero fat, and moderate fat is beneficial for fat-soluble vitamin absorption.

For diabetics, The greatest value of milk is not only in providing protein and calcium, Also because it can replace some high GI snacks and drinks in the daily menu.

For example, replacing cookies or sugary drinks with a cup of sugar-free yogurt not only reduces postprandial blood sugar fluctuations, but also increases satiety, helping to reduce additional eating. In the long run, the cumulative effect of such subtle substitutions tends to be more stable and reliable than mere drug adjustment.

And one more often overlooked detail is drinking time. Many people are used to drinking milk in the morning on an empty stomach, but in diabetics, this will allow absorption to be too fast and blood sugar to rise significantly in a short period of time.

A more secure way is as an extra or after-meal pairing, using food combinations to delay the release of sugar. In addition, drinking milk at night can help some people control the rebound of blood sugar in the early morning, but also pay attention to the total caloric balance.

Excessive restrictions on dairy products often stem from a fear of “sugar”, At the heart of diabetes management is not to weed out all sugary foods, to understand the metabolic pathways of different nutrients, and to allow the body to get nutrients while reducing fluctuations through adjustments in combination, dose, and time.

This strategy applies not only to milk but also to other foods. Many people who have stable blood sugar for a long time, do not completely fast on a certain type of food, but integrate it into their daily diet in a scientific way.

In case of dairy allergy, severe renal insufficiency, etc More stringent restrictions are needed, but in most people with diabetes, rational selection and matching of several suitable milks will not aggravate the condition, but will improve the quality of life.

Disclaimer: All photos used in this blog are generated by artificial intelligence (AI). These images are original creations produced by AI technology and do not depict real people, places, or events. They are provided for illustrative purposes only and cannot be claimed or used as real photographs.