Dairy products are among the best sources of calcium, protein and vitamin D, but they also contain fat and carbohydrates that can increase blood sugar levels, especially in people with diabetes. So, is it safe for diabetics to drink milk? Read on to find out.
Rich in calcium, protein and vitamin D, milk is said to be a nutritious food that helps make your bones stronger as you age.
For diabetics, it is always a struggle to keep blood sugar levels under control. According to experts, lifestyle and food habit changes should be the first priority to take care of your health and well-being in the long run. Doctors always recommend a balanced diet – low-fat and high-fibre to prevent blood sugar levels from rising. Also, diabetics are usually advised to have low-GI foods to help them manage their condition. However, one food group that diabetics get confused about is – dairy.
Most people have grown up drinking milk as part of their daily diet. Rich in calcium, protein, and vitamin D, milk is considered a nutritious food that helps strengthen your bones as you age. However, milk is believed to contain fats that can increase blood sugar levels.
Is milk recommended for high blood sugar? level?
If you have diabetes, the levels of cholesterol or triglycerides in your blood may also increase. According to doctors, high levels of these fats increase the risk of heart disease. Therefore, it may be beneficial to keep an eye on certain types of saturated fats, including trans-fat content in your diet. Studies show that the fat in dairy is not linked to heart disease.
Diabetes also increases the risk of bone fractures for many people, and that’s why a diet rich in calcium helps keep your bones strong. One way to do this is by drinking milk every day.
The role of proteins
Protein is extremely important for diabetics as it helps keep blood sugar levels stable. Milk, rich in high-quality protein, contains all nine essential amino acids. This protein content slows down the absorption of carbohydrates, leading to a gradual rise in blood sugar levels after meals.
Doctors recommend including milk in meals or snacks to provide satiety and reduce the likelihood of unhealthy snacking, which is beneficial for weight management — a key aspect of diabetes control.
How to introduce milk safely?
Adding calcium-rich milk to your diet to stabilize your blood sugar levels may take a little planning. According to doctors, a good eating plan can be personalized to meet nutritional needs, food preferences, and intolerances. Make sure you include milk options that are low in carbohydrates. However, be sure to read and compare labels to choose the best option for your needs.
Since whole milk contains more saturated fat—which contributes to heart disease—it’s advisable to choose low-fat or skim milk. These options provide the same nutritional benefits as whole milk, but with less saturated fat and fewer calories, making them a heart-healthier choice.
According to experts, it is best to follow portion control in case of dairy products like milk. You should limit yourself to one serving – about one cup a day – to effectively manage carbohydrate intake. Also, pair it with high-fibre foods to further slow down carbohydrate absorption.
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