Several studies have shown that milk and dairy products containing saturated fat may reduce the risk of diabetes in postmenopausal women and adolescents.
A Swedish study found that a diet rich in saturated fats found in milk and dairy products might prevent type 2 diabetes. In contrast, a diet rich in saturated fats from meat increases the risk of the disease.
Over eight years, Women’s Health Initiative researchers measured milk and dairy consumption in 82,000 postmenopausal and undiagnosed women with diabetes. After a follow-up period, postmenopausal women who ate a diet rich in low-fat dairy products, particularly obese women, had a reduced risk of diabetes.
Another study from the National University of Singapore found that adolescents consumed more milk; Lower consumption of sugary drinks, red meat, processed meats, and trans fats results in lower rates of diabetes in adulthood.
The studies above show that not all fats, including those found in milk, are unhealthy. Saturated fats from dairy may reduce the risk of diabetes. However, people with diabetes need to control their carbohydrate intake to avoid high blood sugar. This is because all milk contains carbohydrates in the form of lactose, a natural sugar that provides energy to the body. The American Diabetes Association recommends that people with this condition or those with lactose intolerance should choose skim milk or low-fat, low-calorie milk for healthy blood sugar levels.
Most dairy products (such as yogurt, cheese, and ice cream) contain carbohydrates. People should read the nutritional information carefully to know how much and how much carbohydrates to eat and not to eat more than the allowed amount. The amount of carbohydrates in the diet of diabetic patients is 15-30 g. One cup of milk, regarding 230 grams, provides 12 grams of carbohydrates, which is close to the minimum carbohydrate intake.
A typical dairy carbohydrate diet for a person with diabetes contains 230 grams of milk and 170 grams of yogurt. The amount of carbohydrates in this food is equivalent to a small piece of fruit or a slice of bread. If you want to further reduce the amount of carbohydrates in your diet, you can opt for unsweetened nut milk from almonds and flaxseed. These are two types of milk with few carbs (a 230 g cup of milk has just over 1 gram of carbs).
According to the American Diabetes Association, people with diabetes can choose 1% or non-fat milk when possible and need a low-carb intake. People who are lactose intolerant can choose milk from rice, almonds, soy, flaxseed, coconut, and cashews, but no added sugar.
Patients can maintain a varied and nutritious diet without supplemental milk. However, milk is also a good source of calcium, vitamin D, and protein for daily nutrition. If you don’t want to add dairy to your diet, you should look for other calcium sources instead. In addition to milk, patients can consume more low-calorie, low-carbohydrate beverages in their daily meals, such as coffee, unsweetened tea, and flavored water, to enrich their diet and avoid boredom.
