Milk and Diabetes: Best Milk for People With Diabetes According to a Dietitian

Milk and Diabetes: What People With Diabetes Need to Know

There’s lots of confusion around milk and diabetes, so let’s dive into everything you need to know.

People often have a lot of questions about milk for people with diabetes. Most commonly, I get asked what type of milk is best, if it is ok to drink, and the best way to enjoy it while keeping blood sugar in mind.

This post is sponsored by the a2 Milk® Company. All thoughts and ideas are my own.

Is Milk Good for People With Diabetes?

Milk can absolutely be part of a balanced diet, and it can be a great option for people with diabetes. Milk does contain carbohydrate, so it makes sense that people with both type 1 diabetes and type 2 diabetes have questions about whether they can drink it and what the best way is to enjoy it.

The good news is that milk also offers protein and, depending on the type, fat too. That combination can make it a satisfying and balanced option.

Can People With Diabetes Drink Milk?

Yes. People with diabetes, both type 1 and type 2, can drink milk. Unless, of course, you have an allergy or another direct medical reason your doctor has told you not to consume it.

In fact, past research has shown that intake of high-fat dairy products may lower a person’s risk of developing type 2 diabetes.

This article is not intended to provide medical advice, diagnosis, opinion, treatment or services. This article and the links contained in it provide general information for educational purposes only. The information provided in this article is not a substitute for medical care. It should not be used in place of the advice of your physician or registered dietitian.

Does Milk Have Carbohydrates?

Yes, cow’s milk does contain carbohydrate. One glass, or 8 fluid ounces, of milk provides about 12g carbohydrate.

A lot of people worry about the carbs in milk and whether it is ok to drink. But just like any other food or drink, as long as we are balancing our meals and snacks with fat, fiber, and or protein, we are in good shape. And the great thing about milk is that it already offers protein and, depending on the variety, fat too.

Does Milk Have Sugar?

Yes, milk does contain sugar, but plain milk contains natural sugar, not added sugar.

The 12g of carbohydrate in a plain, unflavored glass of milk come from a naturally occurring sugar called lactose. Compared to flavored milks, plain milk is what many people would consider a lower sugar milk option. Flavored milks, like chocolate or strawberry, usually have additional sugar added.

So if you are wondering whether milk has sugar, the answer is yes. But in plain milk, that sugar is naturally occurring lactose.

What Is the Glycemic Index of Milk?

The glycemic index of milk generally ranges from 30 to 40, depending on the source and the type of milk being considered. That means milk is considered a low glycemic food.

When people ask me about the best milk for diabetes, the answer is not always completely straightforward. Everyone living with diabetes has their own unique needs and blood sugar responses to food. But from a glycemic index standpoint, milk is considered a lower glycemic option.

Best Milk for People With Diabetes

When it comes to choosing the best milk for people with diabetes, whether that is whole milk, 2%, 1%, or skim, I always recommend thinking about the individual person first.

For reference, here is a quick breakdown of the carbohydrate, protein, and fat content of the main types of cow’s milk.

	Nutrition in 8fl oz. of cow’s milk
Type of milk	Carbohydrate	Protein	Fat
Skim	12g	8g	0g
2%	12g	8g	5g
Whole	12g	8g	9g
Flavored	17g	8g	5g

Protein and carbohydrate content stay fairly consistent across the board. It is the fat content that changes the most.

And what does fat affect? Taste and satisfaction. Two very important things to consider when deciding what kind of milk you want to drink. Do you like the way it tastes? Does it satisfy you?

And, as always, if your healthcare team has advised you on a certain type of milk that is best for you, make sure you check with them before switching.

Whole Milk vs Skim Milk for Diabetes

A lot of people wonder whether whole milk or skim milk is better for diabetes. Nutritionally, both can fit. The carbohydrate and protein are very similar, but the fat content is what changes.

For some people, whole milk may be more satisfying and enjoyable. For others, a lower fat milk may be a better fit. This is one of those situations where personal preference and your overall nutrition goals matter just as much as the numbers.

What Time of Day Can People With Diabetes Drink Milk?

Technically, people with diabetes can enjoy milk any time of day.

That said, there are certain times of day when some people are more insulin resistant and may choose to limit carbohydrate intake. This is definitely one of those things to talk through with your own healthcare team.

But in general, most people with diabetes can enjoy milk any time of day.

What If Milk Causes Stomach Discomfort?

This is where the conversation gets really interesting.

Some people think they have a dairy intolerance because regular milk causes stomach discomfort. But in some cases, it may not actually be lactose that is the issue.

What Is a2 Milk®?

a2 Milk® is real dairy milk from cows that naturally produce only the A2 casein protein and no A1 protein.

Traditional cow’s milk contains two main proteins, whey and casein. And casein can come in two forms, A1 and A2. Some people who think they are lactose intolerant may actually be sensitive to A1 casein, not the lactose.

So, if you have ever thought you were lactose intolerant but still did not tolerate lactose-free milk, that is where a2 Milk® may be worth looking into.

a2 Milk® Benefits

a2 Milk® comes from cows that naturally produce only the A2 casein protein. Some people find that it is easier on digestion and helps them avoid the stomach discomfort they feel with regular milk.

A study out of Purdue University found that some people who experience stomach discomfort after drinking regular milk may significantly reduce their symptoms when they drink milk that contains only A2 protein. You can read that research here.

And unlike lactose-free milk, a2 Milk® is still 100% real dairy milk from local U.S. farms.

It also contains the same calcium and other important nutrients as regular cow’s milk because it is real dairy milk. That means for many people, a2 Milk® may be a helpful option if they want the benefits of milk without the same digestive discomfort.

a2 Milk® and Diabetes

So how does this all relate back to diabetes and milk?

Since a2 Milk® is 100% real dairy milk from cows, it has the same nutritional properties and benefits as regular milk, just without the A1 casein protein. That means a2 Milk® has the same potential benefits for people with diabetes as regular cow’s milk.

What is especially interesting, and something I hope we see more research on, is the possible connection between A1 casein protein and type 1 diabetes. Some animal studies have shown an association between higher A1 casein consumption and the development of type 1 diabetes. This does not mean cause and effect, but it is an interesting area of research.

Where To Buy a2 Milk®

If you want to try a2 Milk® for yourself, there are a number of retailers across the U.S. that carry it. You can find a store near you here.

Best Ways To Enjoy Milk With Diabetes

If you are wondering how to enjoy milk while keeping blood sugar in mind, here are a few simple tips:

• Pair milk with meals or snacks that also include fiber, fat, or protein
• Choose plain milk more often than flavored milk if you want to limit added sugar
• Pay attention to how different types of milk affect your blood sugar
• Choose the variety that tastes good to you and leaves you feeling satisfied

FAQs About Milk and Diabetes

Is milk ok for people with diabetes?

Yes, milk can absolutely fit into a balanced eating pattern for people with diabetes. It contains carbohydrate, but it also provides protein and sometimes fat, which can make it a balanced choice.

What is the best milk for people with diabetes?

The best milk for people with diabetes depends on the person. Whole, 2%, 1%, and skim milk all contain about the same amount of carbohydrate and protein. The biggest difference is fat content, which affects taste and satisfaction.

Does milk raise blood sugar?

Milk does contain carbohydrate, so it can raise blood sugar. But because it also contains protein and sometimes fat, many people find it works well as part of a balanced meal or snack.

Is milk low glycemic?

Yes. Milk is generally considered a low glycemic food, with a glycemic index in the 30 to 40 range.

Does milk have natural sugar?

Yes. Plain milk contains lactose, which is a naturally occurring sugar. Flavored milk usually has additional sugar added.

Can people with type 1 diabetes drink milk?

Yes. People with type 1 diabetes can drink milk. Since milk contains carbohydrate, it is important to account for that in your meal or snack planning.

Can people with type 2 diabetes drink milk?

Yes. People with type 2 diabetes can also drink milk. The best approach is to think about your overall meal balance, your portion, and how your body responds.

Is a2 Milk® good for people with diabetes?

a2 Milk® has the same nutrition profile as regular cow’s milk, so it can fit for people with diabetes in the same way regular milk can. The main difference is that it contains only A2 casein protein and no A1 protein.

Best recipes with milk for people with diabetes

• Green Oatmeal Chocolate Chip Muffins
• Creamy Chickpea Pasta with Spinach and Rosemary
• Sheet pan Eggs with broccoli