Which Milks Are Best for Diabetes?

From everydayhealth.com

Cow’s milk, almond milk, soy milk, oat milk — the amount of choices can feel overwhelming. And if you’re living with diabetes, it’s important to know that the various types of milk you might pour into a glass, bowl of cereal, or cup of coffee can have different effects on your blood sugar levels. 

That’s because different types of milk have varying amounts of carbohydrates and sugar, and there are other nutritional considerations too, such as fat, protein, and calcium content. Choosing the right type of milk is also partly a matter of taste — along with working with your healthcare provider to manage your blood sugar levels.

How Milk Impacts Blood Sugar Levels

Cow’s milk and plant-based milks, such as almond, soy, and oat, all have potentially different effects on blood sugar levels, particularly if the milk is sweetened with added sugar. 

“It comes down to the total carbohydrate content, which is what increases blood sugar,” says Courtney Smith, RD, CDCES, a diabetes specialist in Salida, Colorado, and founder of The Keys to Nutrition. Plant-based milks that are higher in carbohydrates, such as rice milk, tend to promote a higher blood sugar response. You can find total carbohydrate content for any type of milk listed on the package’s nutritional information label.

People with diabetes (and those at risk of developing it) are advised to avoid sugar-sweetened beverages as much as possible, for better glycaemic control. But even natural cow’s milk can raise your blood sugar, because it contains lactose, a carbohydrate sometimes referred to as milk sugar.

Protein and fat are also considerations when it comes to blood sugar impact of the milk you’re drinking or the food you’re pairing it with. 

“When milk is paired with other healthy fats and protein, it helps stabilize the blood sugar level and not have such an immediate rise or response,” says Amy Kimberlain, RDN, CDCES, a Miami-based spokesperson for the Academy of Nutrition and Dietetics. 

Cow’s milk and plant-based milks themselves contain different amounts of protein and fat, depending on what varieties you’re purchasing. These are all factors to consider when you’re making choices at the grocery store and at home preparing meals and snacks.

Cow’s Milk

Public health authorities like the U.S. Department of Agriculture recommend consuming dairy as part of a healthy diet, including for people with diabetes. Of course, regular milk doesn’t work for everyone: You may be lactose intolerant, allergic to milk, dislike the flavour of cow’s milk, or be following a vegan diet.

On the plus side for cows, their milk is extremely nutrient-dense. Milk, along with other dairy products like yogurt and cheese, is filled with nutrients like calcium, protein, vitamin A, vitamin D, riboflavin, B12, and zinc. It also has no added sugar, unless it’s flavoured or sweetened like chocolate or condensed milk. One cup of whole milk contains 11 grams of carbohydrates, which may require a dose of insulin for people who use fast-acting insulin before meals.

Cow’s milk offers other potential benefits for people with diabetes. For example, the protein in low-fat dairy, especially whey, is associated with stimulating the release of insulin and lowering hyperglycaemia after eating. And alpha-linolenic acid, an omega-3 fatty acid that’s more plentiful in grass-fed cow’s milk, has been associated with many benefits for people with diabetes.

Whole milk may not be the best choice, especially for people who are watching their weight or heart health. “If consumed in excess, full-fat varieties could contribute to weight gain and increase one’s saturated fat intake, which is something to monitor for people with diabetes, since they have an increased risk for cardiovascular disease,” says Kimberlain. If you choose to drink dairy milk, the American Diabetes Association advises fat-free or 1 percent low-fat milk.

Some evidence has found that consuming low-fat dairy may lower the risk of developing type 2 diabetes. If you avoid dairy altogether, it’s important to find another way to get key vitamins and minerals such as calcium, vitamin A, and magnesium, to avoid conditions like osteoporosis, osteopenia, and even malnutrition.

Non-dairy Milks

Plant-based milks vary widely in nutritional content, so it’s crucial to read the nutrition label on the packaging before putting one in your shopping cart. But some of them can definitely be part of a diabetes-friendly diet.

“Some unsweetened nut milks can be helpful to not increase the carb content of a meal when other carb sources are present,” says Smith. “A good example of this is cereal, which is high in carbs already. So, pairing that with another carb increases the carbohydrate content.”

There are several other perks and pitfalls to know about specific non-dairy milks as well.

Oat Milk

Oat milk is a good option for people who want a dairy alternative that doesn’t contain nuts or soy. It’s generally fortified with calcium, vitamin D, vitamin A, and riboflavin, and it also has some protein, but lower amounts than dairy or soy milk.

With 2 grams of fibre per cup, oat milk has more fibre than cow’s milk, but it also has about twice the amount of carbs, and processing oats to make oat milk creates some sugars. These two factors mean it’s probably not the best plant-based milk for people with type 2 diabetes.

Almond Milk

Almond milk is a natural source of vitamin E and is high in omega-3 fatty acids. Commercial almond milk is typically fortified with calcium and vitamins A and D. And because it’s plant-based, it contains neither cholesterol nor saturated fat.

“Unsweetened almond milk is lower in carbohydrates and calories than dairy, making it a suitable option for those watching their blood sugar levels,” says Kimberlain. “It’s important to note that not all almond milk contains protein, so for someone managing blood sugar levels, you’ll want to eat a mix of carbs, lean protein, healthy fats, and fibre to manage better blood sugar levels.”

Soy Milk

Soy milk is derived from soybeans and is often fortified with vitamins and minerals, including vitamin D, calcium, omega-3 fatty acids, and flavonoids. Nutritionally, it’s the most similar to low-fat cow’s milk, compared with other plant milks. 

“Unsweetened soy milk is another plant-based alternative that is beneficial for blood sugar management,” says Kimberlain. “It contains protein and healthy fats, which help slow down the absorption of carbohydrates and prevent a quick spike in blood sugar.”

Soy milk consumption may lower blood pressure, LDL (“bad”) cholesterol, and waist circumference, all of which may be elevated in people with diabetes.

Rice Milk

Rice milk is made with milled rice and water, and it’s a vegan option that’s allergy friendly and easy to digest. But this plant-based option contains added sugars and has twice as many grams of carbohydrates per serving as cow’s milk. It also contains very little protein. Because of that nutrient profile, rice milk isn’t the strongest milk choice for people with diabetes.

Coconut Milk Beverage

Coconut milk beverage is the unsweetened, ready-to-drink dairy alternative found in cartons, not the thick, sweet, canned milk commonly used in soups, curries, and sauces. The beverage version of coconut milk can be low in calories, but it tends to have several grams per serving of saturated fat and no protein.

The good news for people with diabetes is that unsweetened coconut milk is very low in carbohydrates. As with other plant-based milks, select those fortified with calcium and other nutrients.

Decoding the Labels

Plant-based milks can be healthy alternatives to cow’s milk, but they are not uniform from one brand or product to another, and the advice in this article may not apply to every brand you’ll find at the grocery store. It’s critical to read nutrition labels while shopping and know what to look for in both dairy and non-dairy milk options. 

• Fat: Look at both the type of fat (“bad” saturated fats versus “good” unsaturated, monounsaturated, or polyunsaturated fats) and the amount per serving. Managing fat intake and body weight are crucial for effective management of both type 2 diabetes and type 1 diabetes.
• Protein: The gold standards are dairy milk and soy milk, which have around 8 grams of protein per cup. Oat, almond, rice, and coconut milk all have 2 grams or less.
• Calcium: Cow’s milk naturally has about 300 milligrams of calcium per cup. Non-dairy milks are often fortified with about the same amount, but calcium added to foods may not be absorbed as well by the body. You may need to up your calcium by taking supplements if you’re not eating dairy, since even foods like dark-green leafy vegetables do not provide optimal calcium absorption.
• Carbohydrates: People with diabetes should always be aware of their carbohydrate intake, since carbohydrates directly raise blood sugar levels.
• Added sugars: “Whether dairy or plant-based milk, it’s important to avoid flavoured or sweetened varieties, as they often contain added sugars that can elevate blood glucose levels,” says Kimberlain. “Always opt for unsweetened versions.”
• Added nutrients: Because non-dairy milks are generally lacking many of the natural nutrients of dairy milks, choose products fortified with calcium, protein, and other vitamins and minerals, such as potassium, vitamin B12, and iodine.

The Takeaway

• Both cow’s milk and plant-based milks can affect blood sugar levels, particularly if the product contains added sugar and has a higher carbohydrate content.
• Cow’s milk is nutrient-dense in terms of calcium and protein, and dairy can be a part of a healthy diet for people with diabetes. But those who monitor their weight and fat intake should opt for low-fat or non-fat versions to help manage the potential cardiovascular risks.
• Unsweetened plant-based milks like soy milk or almond milk are suitable choices for people with diabetes. Rice milk and oat milk are higher in carbohydrates, which are less beneficial for blood sugar management.
• Always read the nutrition labels carefully to ensure that your chosen milk aligns with your dietary needs and blood sugar management plan.

https://www.everydayhealth.com/diabetes/best-milks-for-diabetes/