What Happens to Your Blood Sugar When You Drink Oat Milk Every Day

From verywellhealth.com

Key Takeaways

• Oat milk can cause blood sugar spikes because it’s high in starches broken down into simple sugars during processing.
• Choosing unsweetened, fortified oat milk and pairing it with protein, fibre, or healthy fats can help blunt blood sugar rises.
• Oat milk may not be the best daily choice for people managing insulin resistance, prediabetes, or diabetes.

Oat milk has become the go-to plant-based alternative for lattes, smoothies, and cereal. Depending on what kind you choose, such as sweetened vs. unsweetened, what you pair it with, and your health needs, it could cause a blood sugar spike.

                                                Sweetened and flavoured oat milk varieties are more likely to cause blood sugar spikes.

                                                                                          Credit: alvarez / Getty Images

How Oat Milk Affects Your Blood Sugar

“Oat milk can cause a noticeable spike in blood sugar, especially commercial brands,” said Martha Theran, MS, RD, RDN, registered dietitian nutritionist at the Pritikin Longevity Center. 

Oats are rich in starch. During processing, enzymes convert some of that starch into maltose, a simple sugar with a very high glycaemic index, which means it quickly spikes insulin and blood sugar.

“That’s actually higher than table sugar, and some oat milks end up with a GI similar to white bread,” Theran added.

Without the fibre of whole oats to slow digestion, your blood sugar can rise more sharply, especially if you choose sweetened or flavoured versions, according to Anne-Marie Davee, MS, RDN, LD, registered dietitian at the University of New England.

The bottom line: Yes, oat milk can raise your blood sugar, but the effect depends heavily on which product you pick.

How to Prevent an Oat Milk Blood Sugar Spike

You don’t have to give up oat milk to keep your blood sugar stable. 

“Pairing oat milk with protein, fibre, or healthy fats helps slow down how quickly sugar enters your bloodstream,” said Theran. “For example, adding protein powder or Greek yogurt, a spoonful of almond butter, chia or hemp seeds, or fibre boosters like ground flaxseed or psyllium husk can all help balance things out.”

Oat milk can even be blended into smoothies with protein powder or nut butter, or poured over high-fibre cereals like shredded wheat.

“Oat milk can also be added to soups with its creamy texture,” said Davee, which naturally combines it with other macronutrients.

Other Health Benefits of Drinking Oat Milk Regularly

While blood sugar response is one factor to consider, oat milk has other health advantages that may make it a smart choice for many people. According Theran and Davee, these are the main benefits:

• It’s rich in key nutrients: Fortified, unsweetened oat milk often contains calcium, potassium, vitamin D, and vitamin B12—nutrients many people don’t get enough of in their daily diet.
• It supports heart health: Oat milk contains beta glucan, a soluble fiber that reduces cholesterol absorption, which may help lower LDL (“bad”) cholesterol.
• It’s dairy- and allergen-free: Oat milk is naturally vegan, lactose-free, and nut-free, making it a safe alternative for people with common food allergies or intolerances.
• It’s low in saturated fat: Compared to cow’s milk and other plant-based milks, oat milk is generally low in saturated fat, which may support overall heart health.

Drawbacks of Drinking Oat Milk Regularly

Still, oat milk is not without its limitations. Depending on your health needs and the brand you choose, there are a few potential drawbacks of oat milk to keep in mind:

• It may raise blood sugar: “Even unsweetened varieties can raise blood sugar more sharply than other plant milks,” said Theran, which can be especially concerning for people with insulin resistance, prediabetes, or diabetes.
• It’s lower in protein: With just 2 to 3 grams per cup, oat milk offers significantly less protein than cow or soy milk (around 8 grams), said Theran. 
• There can be added sugars: Sweetened or flavoured varieties can quickly increase daily sugar intake, so it's important to check labels carefully.
• Additives may cause digestive issues: Some brands include oils, gums, or stabilizers to improve texture, which may bother people with sensitive stomachs, said Theran.
• https://www.verywellhealth.com/does-oat-milk-raise-your-blood-sugar-11801200

6 Best Drinks to Help Lower Your Blood Sugar Levels

From eatingwell.com 

It's not only food that impacts your blood sugar levels—drinks can benefit you too!

It's not just what you eat that makes a difference in your blood sugar levels—what you drink does too. When you're looking to lower your blood sugar, it may be obvious to avoid sugar-sweetened drinks, such as soda, fruit juice blends, lemonade and sweet tea, but other drinks go the extra mile by impacting your metabolic function in positive ways. Here are six smart blood-sugar-friendly sips.

1. Water

It's tough to argue with water since it's calorie-free. But it also provides something important for blood sugar control: hydration. Drinking plain water is linked to a 6% lower risk of type 2 diabetes.

The association is even more powerful when people switch from drinking sugar-sweetened beverages (such as soda) to plain water, since this decreases sugar and calorie intake, helping people maintain a healthy weight, which ultimately helps with blood sugar control. Not into plain H20? Try this Strawberry, Basil & Lime Infused Water.

2. Coffee

Whether you take your cup caffeinated or decaf, studies show that drinking coffee regularly may be associated with a lower risk of type 2 diabetes. Why? Plant compounds, called phytochemicals, in coffee may support the health of cells in the liver and pancreas, which protects against the development of fatty liver and preserves insulin function (a key regulator of blood sugar).

One thing to keep in mind: What you put in your coffee matters. You'll lose the potential blood sugar benefits if your coffee is a sugar bomb, which is common in flavoured lattes and iced coffee drinks. If you don't like your coffee black, use the dietitian-approved trick to brew your grounds with a few shakes of cinnamon.

3. Black Tea

Not a coffee drinker? Go for tea. It, too, is a drink associated with a lower risk of diabetes and complications from diabetes. Tea compounds help improve insulin resistance and decrease oxidative stress and inflammation. The researchers even say these tea components could be developed into products that could one day help manage diabetes.

Most research is done on black and oolong tea (as well as green tea, more on that below!), so opt for those varietals if you aim to lower your blood sugar. And, just like with coffee, limit adding sugar (including honey). If black tea tastes too bitter, going for tea blends, such as chai (with no sugar added), is a good option. Or for a zero-calorie drink with no sugar, so it remains a good pick for stable blood sugar levels, try this diabetes-friendly No-Sugar-Added Raspberry Iced Tea, which is made with black tea.

4. Green Tea

If you prefer the taste (or lower caffeine content) of green tea, then it's time to brew up a steaming cup. Consuming green tea has been shown to slightly lower fasting blood glucose levels. Tea's catechins may block some absorption of carbohydrates during digestion, may also improve glucose metabolism, and can lessen oxidative stress, all of which may help bring down your blood sugar.

One caveat? Not all research shows promising results: one study did not find that green tea positively affected fasting blood glucose or other blood sugar markers in people with type 2 diabetes. That said, green tea is still a zero-calorie drink with no sugar, so it remains a good pick for stable blood sugar levels.

5. Milk

Though milk alternatives may be trendy, the proteins in dairy may help lower blood glucose response after eating a meal. These proteins, including casein and whey, slow digestion and improve insulin response, thereby having a positive effect on blood sugar levels.

Overall, though, more research needs to be done to see how milk consumption might affect A1C levels. The American Diabetes Association recommends choosing non-fat or low-fat milk (which keeps saturated fat in check). Also, milk contains carbohydrates—about 12 grams of carbs per 1 cup of 1% milk—so make sure you count this in your carb goal for your meal or snack if you have diabetes.

6. Tomato Juice

For a blood-sugar-friendly drink with lots of flavour, sip on tomato juice. In a small study evaluating 25 healthy women, those who drank about 7 ounces of tomato juice 30 minutes prior to eating a carbohydrate-rich breakfast experienced a lower blood sugar level after the meal compared to pre-drinking with water. This was even though the tomato juice added extra calories. The fibre in tomatoes may help slow digestion, thus slowing the rise of blood sugar occurring after eating.

Fancy up your tomato juice by adding a celery spear to your glass. And if you want to make a blender veggie juice, try this Tomato-Vegetable Juice.

Other Tips to Manage Your Blood Sugar Levels

In addition to choosing beverages that help lower blood sugar, you'll also want to follow these tips:

• Eat meals and snacks regularly, since going too long between meals can cause your blood sugar to dip.
• Keep up an exercise routine. Your muscles soak up glucose (blood sugar) when you're moving. Walking is an ace at lowering your blood sugar, especially if you do it after meals.
• Eat balanced, properly portioned meals. Consuming carbohydrate-rich foods on their own can spike your blood sugar. Eating that same food with healthy sources of proteins and fats lessens your blood sugar response.

Our Expert Take

The best drink to sip for blood sugar management is water. But you can drink more than just H2O. Try coffee, black or green tea or even milk. If you want to get fancy, a small glass of tomato juice will do, too. Just make sure you count the carbohydrates in any beverage for that meal to make sure you stay on track. Bottoms up!

https://www.eatingwell.com/best-drinks-to-lower-blood-sugar-levels-11754607

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/ 

Can drinking milk protect you from diabetes? Here's what you need to know

From hindustantimes.com

A recent research highlights role of milk and dairy products in decreasing risk of developing diabetes. Here’s all you want to know.

People with diabetes have to be very careful while designing their diets as it may affect their blood sugar levels. Milk is usually considered a crucial part of our diet being high on protein, calcium, healthy fats and other vital nutrients. However, in recent years there has been a debate on whether or not people with the metabolic disorder should consume milk on a regular basis. Milk may have unhealthy fats that can increase risk of cardiovascular disease associated with diabetes. However, a recent research suggests that milk and dairy products, especially fermented ones, were associated with a decreased risk of developing diabetes. Additionally, they offered protection against metabolic syndrome and obesity. This means a glass of milk every day can protect one from diabetes. 

A glass of milk can make your breakfast healthy.(Shutterstock)

Can milk prevent diabetes?

“Milk and diabetes have become a contentious subject, especially in recent years. Activist groups have the view that cow's milk is not suitable for human consumption. Another group of people contend that consumption of milk and other dairy products is the root cause of type 2 diabetes. The results of our research have been quite the reverse. Our initial research revealed that milk consumers have a decreased prevalence of diabetes and obesity in the Chennai Urban-Rural Epidemiology Study (CURES). But because CURES was a cross-sectional study, it was sensitive to confounding factors that could not be considered. Later, 1,30,000 persons participated in the prospective urban rural epidemiological study (PURE), a long-term longitudinal study conducted in 27 nations. We monitored people who did not have diabetes for over a period of 10 to 15 years, to determine how many developed diabetes later, and we subsequently correlated the development of the disease with the consumption of milk and dairy products,” Dr V. Mohan – Chairman and Chief Diabetologist – Dr. Mohan’s Diabetes Specialities Centre told HT Digital.

"In that study, we were able to demonstrate that those who consumed milk, other dairy products, particularly fermented dairy products like yoghurt, cheese, and butter experienced much lower rates of new-onset diabetes. Milk has been found to have protective effects," says Dr Mohan.

Role of milk in reducing risk of obesity, hypertension

Later research revealed that milk and dairy products also help to prevent metabolic syndrome obesity, and hypertension.

"A meta-analysis and systemic evaluation of the impact of dairy products, including milk and yoghurt in particular, was recently published by our team. Additionally, we discovered that milk and yoghurt both defended against metabolic syndrome and type 2 diabetes," he says.

In conclusion, there is little evidence to suggest that consuming milk and dairy products is harmful in terms of metabolic problems, and, they appear to have a protective effect. In addition, milk is a fantastic source of both calcium and protein. Therefore it is important to avoid restricting milk for anyone, particularly growing children and women who require both calcium and protein.

https://www.hindustantimes.com/lifestyle/health/can-drinking-milk-protect-you-from-diabetes-heres-what-you-need-to-know-101686549200299.html