Which Milk is Lowest in Sugar? The Best Milk for Diabetes Management
When it comes to managing diabetes, every food and drink choice matters.
This includes the seemingly innocent glass of milk. While milk is an excellent source of essential nutrients like calcium, protein, and vitamins, it also contains sugar in the form of lactose.
This raises the crucial questions: Which milk is lowest in sugar, what is the best milk for diabetics, and should I drink milk if I have diabetes?
Understanding Sugar Content in Milk
Before getting into the specifics of different types of milk, it's important to understand how sugar content works.
All milk naturally contains some amount of sugar. In cow's milk, this sugar comes in the form of lactose. However, some types of milk may have added sugars to enhance their taste.
For those with diabetes needing to closely monitor their blood glucose levels, both natural and added sugars can impact their blood sugar.
Therefore, when choosing the best milk for those with diabetes, it’s not just about finding a type with low total sugar content but also considering other factors like nutritional value and overall impact on blood glucose levels.
Animal Milk vs. Plant-Based Milk for Diabetes
Cow's Milk
Regular cow’s milk has around 12-13 grams of sugar per cup. However, it also provides high-quality protein (about 7 grams per serving) and essential nutrients and minerals like:
Vitamin A
Vitamin B12
Calcium
Iodine
Magnesium
Potassium
Riboflavin
Zinc
Goat’s Milk
Goat milk is very high in protein at about 9 grams per serving and also high in fat and carbs (10 and 11 grams, respectively.) Goat’s milk is an excellent source of:
Vitamin A
Calcium
Magnesium
Phosphorus
Potassium
Plant-Based Milks
Numerous plant-based alternatives, such as almond, soy, oat, and rice, are available today.
These kinds of milk can have varying amounts of sugar depending on whether they are sweetened or unsweetened.
1) Almond Milk
Unsweetened almond milk contains zero grams of sugar while still providing calcium. It is much lower in protein, though, at only 1 gram per serving.
2) Soy Milk
Unsweetened soy milk has around 1-2 grams of sugar per cup but has a higher protein content than almond milk at 8 grams per serving.
3) Oat Milk
Oat milk has a higher sugar content, with unsweetened versions containing around 7 grams of sugar per cup and 2.5 grams of protein per cup.
4) Rice Milk
Rice milk is the highest in sugars among plant-based milk, with unsweetened versions containing up to 13 grams of sugar per cup and less than a gram of protein per cup.
Understanding the Relationship Between Sugar, Fat, and Protein in Milk
Initially, you might think, “Great! So almond milk = good because it’s low sugar, and cow and rice milk = bad because it’s high sugar.”
But the thing with sugar and carbs (especially naturally occurring ones like those found in plant foods and dairy!) is that we need to look at them in relation to the protein and fat found in the same food or how you consume them with other foods.
When you pair natural sugars like those found in whole grains and fruits with high-quality protein and healthy fats, your body utilizes those sugars (or carbs) differently.
Including protein and fat with your carbs slows down the absorption of those sugars, so your blood sugar doesn’t spike the same way as if you eat those carbs alone.
So, looking at milk's fat and protein count in addition to the naturally occurring sugars is crucial.
Most plant-based milks are lower in protein and fat, so it is more likely you’ll have a blood sugar spike than drinking whole-fat cow's milk.
If you prefer plant-based food or have trouble digesting cow’s milk, look for the plant-based milk with the highest protein content.
The Best Milk for People With Diabetes
When considering the best milk for those with diabetes, it's not just about the sugar content. Other factors like nutritional value, the glycemic index (GI), and the fat and protein content also play a role.
Here are my top recommendations for drinking milk as a person with diabetes.
1) Almond Milk
With its zero-sugar content and low GI, unsweetened almond milk is an excellent choice for those with diabetes. However, it's lower in protein compared to other options.
2) Soy Milk
Unsweetened soy milk is another good option due to its low sugar content and high protein level. It also has a moderate GI score.
3) Cow’s Milk
Despite its higher sugar content, cow’s milk can still be a good option due to its high-quality protein and essential nutrients.
Opting for whole or full-fat versions can help slow sugar absorption into the bloodstream.
4) Goat’s Milk
Goat’s milk has a lower glycemic index than cow’s milk, has more protein than cow’s milk, and has less sugar. It’s a great option if you’re also sensitive to conventional cow dairy.
Choosing the Best Milk For Diabetes
Remember that everyone's body responds differently to different foods. Therefore, people with diabetes must regularly monitor their blood glucose levels when trying new foods or drinks.
Consulting with a diabetes dietitian like myself or chatting with a healthcare provider can help you gain personalized advice based on your health needs and preferences.
Ultimately, managing diabetes doesn't mean you have to give up on enjoying your favorite foods or drinks - it's all about making informed choices and maintaining a balanced diet.
Join our Blood Sugar Restart Method, which is focused on diabetes management, and discover new tools and strategies to take control of your diabetes and improve your health.