If you have not been living under the rock, you know that sugar directly affects the blood glucose levels in your body. The carbohydrate in foods is broken down into sugar in the body which is then used as fuel for energy. And whether you drink whole milk, toned milk or skimmed milk, all of them contain carbohydrates in the form of lactose. But is milk allowed for diabetics? And if it is how much? Find out if dairy is safe for diabetics.

Can One Serving of Milk Raise Your Blood Glucose Levels?

According to a study published in the Journal Food and Nutrition Research, one serving of skimmed or whole milk is one cup of milk which contains around 12g carbohydrates. The lactose in milk is then broken down into glucose and galactose for energy which causes a spike in your blood glucose levels. That said, flvoured milk or chocolate milk can cause higher spikes in your blood sugar levels than when you drink regular milk. Tips for diabetes prevention: 8 simple ways to reduce your diabetes risk.

Is Milk Allowed For Diabetics?

While milk has carbohydrates and can potentially raise your blood sugar levels, we can’t ignore the nutritional benefits that come with the protein, vitamins, and minerals in milk. You can easily add milk to your diabetes-friendly diet, just be sure to keep the portion sizes in mind and be aware of how much milk you are drinking in each meal.

Can Lactose-Free Milk Raise Your Blood Glucose Levels?

Yes, whole milk contains lactose in the form of sugar but that does not mean that lactose-free milk has no sugar. It contains about the same amount of carbohydrates as regular milk and can raise your blood glucose levels. Lactose-free milk contains the enzyme lactase that breaks down the lactose into glucose and galactose making it more easily digestible. Eggs for breakfast benefit those with type 2 diabetes.

Are Plant and Nut-Based Milk Better Choices?

Soy-based milk found in the market do not contain lactose but are typically sweetened with added sugar which can raise your blood sugar levels. Unsweetened soy milk generally contains around 5g of carbohydrates and of the few carbohydrates it does contain, many are in the form of dietary fibre. Almond milk also contains added sugar but there are unsweetened versions which contain about 1g of carbohydrate. However, being high in protein and low in saturated fat, it can make for a good option if you are watching your blood glucose levels.

Whole Milk Or Toned Milk: Which Is Better?

If you have diabetes, a diet high in saturated fat can worsen insulin resistance. So it can be wise to keep whole milk out of the fridge, and pick up 1 percent low-fat or skimmed (non-fat) milk instead. Also, try your best to refrain from dairy products like cream, full-fat yoghurt, cream cheese, and even regular cheese. Go for their low-fat counterparts instead.

(The above story first appeared on LatestLY on Jul 17, 2019 01:26 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).