Is milk good for people with diabetes? Answer and alternatives
Produced by: BT Desk Designed by: Muskan Arora
What studies say
Recent studies have shown that dairy product, yogurt and whole milk consumption leads to a 11-17 per cent decreased risk of developing Type 2 diabetes.
High protein
Dairy products have high protein – whey protein especially — and that has beneficial effects on glucose metabolism and body weight. Probiotics in dairy like yogurt could also have a favourable influence on metabolic health.
Diabetes control
Milk also has bioactive peptides and fatty acids that could help lower blood pressure and control diabetes. The global PURE study showed a reduced cardiovascular risk with consumption of whole fat dairy, including in Indians.
Almond milk
A good alternative, it has calories, protein, fat, carbs and variable amounts of calcium.
Soy milk
Another good alternative for diabetics. It is high in protein, low in calcium and comes fortified
Oat milk
A cup of oat milk (240 ml) gives 120 calories. It provides more calories than other plant milks and is not advised for those with diabetes.
Coconut milk
Coconut milk is a fat and calorie rich-plant milk. It has high levels of saturated fat, along with medium chain triglycerides. Best avoided by people with diabetes.
Other choices
Millet milk, cashew milk, walnut milk. Do talk to your doctor/nutritionist before choosing them. And please read the label carefully for additives, including sugar.