Being a diabetic individual can be demanding as one has to consider every restriction and pay attention to all foods and its effect on health.
For example, milk is a staple food source, containing much-needed critical nutrients for a well-balanced diet. But is it safe to drink milk if you have diabetes? What kind of milk should they opt for? Scroll down to learn more about this common concern!
According to research, people with diabetes need to have proper and organised scheduled meals to keep their blood glucose levels under check. However, they have to be selective in their milk choices.
Milk is a healthy option if you are ready to follow the specific guidelines that come with it. Moreover, moderate quantities of milk will help you enrich your body with essential nutrients.
Diabetes mellitus is a condition that occurs due to abnormal blood sugar levels that are too high or too low. Some common symptoms of the condition are increased thirst, urination, hunger, fatigue, sudden weight loss, blurred vision and more.
When left untreated, diabetes can lead to a wide range of severe complications, including heart disease, stroke, kidney disease, and vision and nerve problems.
Studies found that diabetes will be the seventh leading cause of death by 2030. Given the potential risks of the condition, it is imperative to know how to control it. First, you must ensure that you eat correctly and introduce activities to manage your blood sugar levels.
You can always download HealthifyPRO 2.0 to track your blood glucose levels with the CGM and talk to nutritionists to understand the basis of dietary modifications. Finally, the fun part- learn to track everything that affects your condition, including calories, water intake and sleep time.
Milk and Diabetes – The Connection
Milk is an excellent source of calcium required to keep bones and teeth strong. When calcium is deficient, one is at higher risk of developing osteoporosis, fractures and more due to decreased bone density.
Can milk raise blood sugar levels? Yes, research shows that milk increases blood glucose levels since it has high calories, fat and carbs in the form of lactose. Moreover, the glycemic index of milk is around 31, which will not increase the blood sugar level like other carb-rich foods.
The critical thing to remember is that almost every dairy product, including milk, and yoghurt, will raise your blood sugar level. It occurs mainly when you consume milk and milk products without proper exercise.
On the other hand, a recent study has also found that milk has higher protein content which means it can aid in lowering high blood sugar levels. In addition, it reveals that eating high-carb meals with milk decreases the rise in glucose levels as opposed to when carbs are consumed alone.
It may be because milk slows down the digestion process and absorption of carbohydrates into the body. Slower absorption of carbs means lower blood sugar levels for a long time instead of fast sugar spikes or extreme drop-offs after meals.
Can Diabetic Patients Drink Milk?
It is a common confusion among people with diabetes whether to drink milk. Some say milk is excellent for people with diabetes, while others say that they can not consume milk as it will cause potential spikes in their blood sugar levels. But is this true? Let’s unveil the fact! Yes, people with diabetes can drink milk.
Research shows that people with diabetes can drink milk as it benefits in controlling and reducing type 2 diabetes. However, they must consider a few things to make it safer.
Consume in Moderation
Lactose, a type of sugar, is a primary ingredient in milk. When consumed incorrectly, the presence of this direct sugar can be harmful to the blood sugar level. Hence it is essential to keep in mind the amount of milk.
Research shows that a person with diabetes can have three servings of low-fat dairy daily to acquire the daily requirement of proteins and calcium.
Choose the Type of Milk
Milk is full of vitamins and minerals. However, it is essential to choose the best kind of milk for people with diabetes. Studies show that low-fat or skim milk has low sugar levels while whole milk has a high level of sugar, fat and calories, which is not a healthy choice for diabetes and weight loss. There are also other milk varieties, including almond, flax, coconut, and more, based on your preferences.
Here’s the nutritional value of different kinds of milk according to USDA.
Calories – 149
Carbs -12 g
Protein – 8 g
Fat – 8 g
Calcium – 276 mg
Calories – 91
Carbs -12 g
Protein – 9 g
Fat – 0.6 g
Calcium -316 mg
Calories – 39
Carbs -1.52 g
Protein – 1.55 g
Fat – 0.5 g
Calcium -516 mg
Calories – 79
Carbs -4 g
Protein – 9 g
Fat – 4 g
Calcium -300 mg
Know the Impact
People with diabetes can drink milk. Adding milk to your diet is an excellent thing to do. First, however, you should know the impact of various milk varieties and other dairy products on your health. Check each product’s nutritional profile and label to understand how it will affect your glycemic index and insulin levels.
The HealthifyMe Note
Dairy products like milk are a crucial part of one’s day-to-day diet as they serve as an excellent source of calcium. However, it is also high in fat and carbohydrates, making it a poor dietary choice for people with diabetes. But, opting for low-fat and low-calorie milk like non-fat dairy, soy, and almond milk with lesser sugar is safer. Drinking milk before bedtime with a pinch of turmeric or having it with oats for breakfast is an excellent way to consume it.
Tips for Consuming Milk in a Healthy Way
Even though milk is a nutritious addition to one’s diet, it should be consumed in the right frequency and quantity. Here are some tips to include milk in your diet.
Consuming milk in the morning or with breakfast will help balance the blood sugar level and give you instant energy for the day.
When choosing the type, ensure intake of low-fat milk to reduce its impact on blood sugar levels and overall health.
If you have type 1 diabetes, consult your doctor before drinking any milk.
Avoid consuming whole milk, condensed milk, sugar-sweetened flavoured milk and milk with added ingredients like sugar or high fructose corn syrup.
Suppose you are lactose intolerant or allergic to dairy products. In that case, you can go for soy, almond, oat, and coconut milk.
Track and Test Your Blood Sugar Level like a Pro
According to a recent report from the World Health Organization, diabetes occurs due to obesity and physical inactivity. It means the condition is preventable with simple and healthy lifestyle measures.
Maintaining optimum body weight, regular exercise and consuming a nutrient-rich diet with the help of expert dieticians will help you maintain the condition. But how can you overcome the struggles of keeping track of your blood glucose level every time?
HealthifyMe, an innovative and successful health management app, has professional coaches who can help you build a healthy diet rich in fibre and low glycemic foods. In addition, when you manage sugar levels, you regulate your weight and get fitter.
When you subscribe to HelathifyPRO 2.0, you can access a comprehensive wellness program. It has a CGM, smart scale, calorie, sleep and water trackers, metabolic panel testing, and AI-driven updates. However, there is no replacement for human intervention. HealthifyPRO 2.0 takes care of that by sharing all the data points with their health coaches. They, in turn, reach out to you all the time to teach you the basics of lifestyle modification.
Since a sudden rise or fall in one’s glucose level is dangerous to health and related to weight fluctuations and several chronic diseases, the CGM comes in handy. It helps you monitor your blood glucose in real time. Your fluctuating blood glucose levels become the basis for your new diet plan. As a result, you make healthier food choices throughout the day, which keeps your blood glucose levels stable.
The CGM will notify you and your dietician on how every food combination you consume impacts your blood glucose level. You can also directly chat with the coaches and dieticians for their guidance regarding your diet and exercises. As a result, whether you have diabetes or not, the device is an intelligent addition to carry around, producing wise overall health stats and benefiting you in the long run.
The continuous glucose monitor is easily wearable, and you can wear it on your arm anytime to calculate the glucose level in your body effortlessly. The sophisticated device also can be connected to electronic gadgets, including mobile, laptop or computer as per your choice, to let you have complete control over your health. Simply put, HealthifyPro is ideal for preventive conditions. For example, you can gain in-depth insights into your eating habits by monitoring your blood glucose levels in real time. As a result, you cut down on excess calorie consumption and lose weight.
Diabetes lasts a lifetime, but you can manage it with a healthy diet, a proper exercise regimen and lifestyle changes. If you are diagnosed with diabetes, it is best to consult your dietician before consuming milk.
Everybody’s body is different. Hence it is also critical to check the effect of milk on your body using HealthifyPro’s CGM. You can use it to check your blood sugar level after drinking milk to observe any spikes, discomforts and more.
Milk, one of the excellent food options, can be consumed by people with diabetes to get the essential nutrients needed to stay healthy in the long run. However, considering the pros and the cons, it will be a smart choice for people with diabetes to switch to low-fat milk or nut-based milk. Some have the same amount of calcium but half the fat content. Also, please limit consumption and practice moderation to manage your blood sugar levels effectively.
Remember that your body undergoes several changes. Thus, it’s natural that the body will respond to changes too. Therefore, it is always good to talk to a nutritionist or a doctor if you feel bloated or experience an overall low after consuming milk or another food item. After following a strict regime, usually, your health markers improve, which may require a different intervention. It is good to change your eating patterns regularly under specialist supervision to get the best out of your food plan.