Milk and Diabetes

Milk and Diabetes

It's ok

Glycemic index:


Calories per 100 g:

50 kcal

Milk contains the needed nutrients to help balance every diet. However, we often hear concerned people asking whether milk is safe for people that have diabetes. This article looks more into the relationship between milk and diabetes.

Nutritional value

  • Protein 3.35 g
  • Carbohydrate 4.91 g
  • Fat 1.9 g
  • Fiber 0 g
  • Sugar 4.89 g
  • Cholesterol 8 g

Is Milk an Option For Diabetic People?

Irrespective of your present age, you probably still remember how your parents would often urge you to drink lots of milk when you were a child. Of course, it has so many beneficial nutrients that your parents didn't want you to miss out on. Whether they stuck to a more traditional option such as whole milk or chose sweeter alternatives like almond milk, the goal was to give you enough for proper growth. Now that you are older and diabetic, you probably wonder whether you can opt for any milk. 

If you have diabetes, it would be wrong to opt for any kind of milk. While you'll still need the protein and nutritious calcium in milk, it's essential to check the carbohydrates, saturated fats, and sugar levels in each type of milk before consumption. With this information, you can pick the best kind of milk for your health.

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How to incorporate milk into your meal plan

Irrespective of your condition, you'll want the best type of milk for your system. However, the process of choosing is always a bit more difficult for people with diabetes. Thankfully, there are quite a number of options for nutritious milk that are low in carbs but still taste great. Wondering what they are? Here, let's take a look at some of them:

Organic Valley's Fat-free Grassmilk

Unlike most other fat-free milk, this one is surprisingly creamy. It comes from grain-free, organic, pasture-fed cows. Several studies are already pointing out that milk produced by pasture-fed cows may contain more heart-friendly omega-3 fatty acids than other types of milk. Each serving of this milk has eight grams of protein and 12 grams of carbs. It also comes with a clean, rich flavor that makes it a perfect blend for tea and coffee. 

Silk's Unsweetened Organic Soymilk

Soymilk easily passes as the perfect alternative when you are looking for a dairy-free, high-calcium alternative for regular milk. Its high content of vitamin B-12 makes it great for overall heart health. If you are a fan of smoothies, this is a type of milk to try.

Good Karma's Unsweetened Flax Milk

This milk is an excellent option when looking for a refreshing beverage choice to go with your meal. Apart from being free of allergens, it also supplies 1,200 milligrams of omega-3 fatty acid, so you'll enjoy every pour of it. Let's also mention that each cup contains only 25 calories and 1 gram of carb, making it an excellent option for people looking to cut down on calorie intake.


Theere you have it, a detailed look into the direct effects of milk on diabetes. If you are wondering whether milk is right for your situation, you can talk to your doctor about it. However, the tips we’ve listed above would help you successfully incorporate milk into your diet. 

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