Type 2 diabetes diet: Best & worst milk options which affect a person’s blood sugar levels

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For a person living with type 2 diabetes, food choice and diet needs to be in the forefront of their minds to help lower blood sugar levels and reduce serious health risks. When it comes to milk, what are the best choices?

People with diabetes are not able to make or use insulin effectively.

Insulin is a hormone that helps regulate blood sugar.

When insulin isn’t doing its job efficiently, blood sugar levels can spike.

If you have diabetes, you should know that not all types of milk are beneficial for you.

Although you need the nutritious calcium and protein found in milk, it’s important to note the saturated fats, carbohydrates, and sugar levels in each.

READ MORE: Type 2 diabetes symptoms: Ten signs you have untreated high blood sugar levels

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Recent research shows that 93 percent of people in the UK regularly consume fresh milk, and it’s now available in a wide variety of forms to suit different needs, said Diabetes UK.

The health site continued: “But, what’s the difference between them?

“Cow’s milk naturally contains calcium, which we all know helps to keep our bones and teeth strong – especially in our younger and older years. It also contains the naturally occurring sugar, lactose, which you will be pleased to know isn’t one of the ‘free’ sugars we are advised to cut down on.

“As well as this, cow’s milk contains protein, vitamins, and varying amounts of saturated fat depending on the one you choose.

Skimmed milk contains the least amount of fat at 0.1g/100ml.

“However, you can also buy one percent, semi-skimmed, and whole milk.”

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In a study published in Plos One, the nutritional quality of milk was investigated.

The study suggests that milk from pasture-fed cows may be higher in heart-healthy omega-3 fatty acids than other types of milk.

This milk has 12 grams of carbs and eight grams of protein per cup.

This type of milk is a rich, clean flavour also makes it perfect for adding to coffee and tea.

When it comes to milk alternatives, suggestions for type 2 diabetics include:

  • Unsweetened vanilla almond milk
  • Unsweetened coconut milk
  • Unsweetened soy milk
  • Unsweetened flaxseed milk

The relationship between milk product consumption and type 2 diabetes has been examined in a number of studies including several meta-analyses.

The totality of the evidence to date indicates that milk products, including higher fat milk products, as well as yogurt and cheese specifically, are associated with a reduced risk of developing type 2 diabetes.

Current evidence indicates that higher consumption of milk products is associated with a reduced risk of developing type 2 diabetes.

Both lower fat and higher fat milk products may play a beneficial role in preventing type 2 diabetes; and emerging evidence suggests that higher fat milk products may be especially protective in those who have pre-diabetes.

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