If you have diabetes, you can drink dairy milk and alternatives as part of a balanced eating plan. Consider opting for a variety without added sugar.

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Diabetes is a health condition in which blood sugar levels are too high. It’s usually caused by an inability to make or use insulin effectively. Insulin is a hormone that helps regulate blood sugar.

Managing your carbohydrate intake is importantTrusted Source if you’re living with type 1 or type 2 diabetes. Carbs are a primary energy source, but different kinds may contain various sugars that affect blood sugar levels differently.

It’s important to manage cholesterol and fat levels because these could also affect your blood levels.

According to Diabetes UK, low fat dairy products like cow’s milk contain important vitamins and nutrients that may provide several health benefits for people with diabetes.

For instance, calcium could help boost bone health. This may be particularly beneficial for people with diabetes because diabetes can make some people more susceptible to bone fractures.

Not all types of milk, however, are beneficial. Some types may contain many added sugars, while others may be high in saturated and trans fats.

Keep reading to learn more about drinking cow’s milk for diabetes and possible alternatives for your dietary needs.

The American Diabetes Association (ADA) recommends several meal plans geared toward helping you manage your blood sugar levels, such as carb counting and the plate method.

No matter which eating pattern you choose, consider tailoring the number of carbsTrusted Source you consume in each meal as per your needs. This includes those found in milk.

Cow’s milk contains lactose, which is a naturally occurring sugar that will affect your blood sugar.

If you have lactose intolerance, you may wish to choose lactose-free milk. However, it’s important to note that lactose-free milk still contains carbs, which will affect your blood sugar levels.

The nutritional facts on milk container labels include the daily values (DV) of vitamins and nutrients per serving size. They also indicate the amount of:

  • fat
  • sugar
  • carbohydrates
  • protein
  • cholesterol

Lactose is included in the sugar count, but the label may also list any “added sugars.” Experts recommend limitingTrusted Source food and beverages with added sugars and high fat contents, such as flavored and sweetened milk.

Several plant-based milk options are available. However, Diabetes UK recommends reading food labels to ensure there are no added sugars and the milk is fortified with calcium.

If you’re unsure about how many carbs you should consume daily or the best type of milk for you, consider speaking with a healthcare professional or a registered dietitian. They could help develop a diet that suits your needs.

Several milk and milk alternatives can fit into a well-balanced eating plan and budget.

Standard store brand dairy milk

Kroger cow’s milk is available as fat-free, reduced fat, whole, and lactose free.

One cup of the reduced fat variety contains:

  • 120 calories
  • 12 grams (g) carbohydrate
  • 8 g protein
  • 25% DV calcium
  • 10% DV vitamin D
  • 15% DV vitamin A

Organic Valley’s Grassmilk

Organic Valley milk comes from grain-free, organic, pasture-fed cows. It comes in fat-free, reduced fat, whole, and a lactose free version. One cup of the reduced fat version contains:

  • 130 calories
  • 12 g carbs, no added sugar
  • 8 g protein
  • 20% DV for calcium
  • 15% DV for vitamin D
  • 20% DV for vitamin A

Lactaid

Lactaid is a real dairy milk with all the nutrition, but no lactose. It comes in fat-free, reduced fat, and whole versions. One cup of the reduced fat version contains:

  • 130 calories
  • 13 g carbs, no added sugar
  • 8 g protein
  • 25% DV for calcium
  • 15% DV for vitamin D
  • 15% DV for vitamin A
  • 35% DV for B12

Fairlife ultra filtered lactose free

Fairlife Ultra Filtered Lactose Free dairy milk comes as fat-free, reduced fat, and whole options. These types of milk are higher in protein and have 50% less carbs than regular dairy milk.

One cup of the reduced fat version contains:

  • 120 calories
  • 6 g cabs, no added sugar
  • 13 g protein
  • 30% DV for calcium
  • 25% DV for vitamin D
  • 15% DV for vitamin A
  • 45% DV for B12

Silk’s unsweetened vanilla soymilk

Soymilk is a plant-based, lactose free, high calcium, and dairy-free alternative to cow’s milk.

One cup contains:

  • 80 calories
  • 4 g carbs
  • 4 g protein
  • 20% DV calcium
  • 15% DV vitamin D
  • 15% DV vitamin A
  • 120% DV B12

Other low carb options

Several milk alternatives are lower in carbohydrates, but they may lack protein, and not all of them are fortified with calcium, vitamin D, or vitamin A. Read and compare labels to choose the best option for your needs.

Blue Diamond’s almond breeze unsweetened vanilla almond milk

This slightly sweet, calcium-rich milk is lactose free.

One cup contains:

  • 30 calories
  • 1 g carbs, (it’s actually 1 g fiber, not sugar)
  • 1 g protein
  • 35% DV calcium
  • 25% DV vitamin D
  • 15% DV vitamin A

Good Karma’s unsweetened flax milk

With only 1 g of carbs and 25 calories per cup, unsweetened flax milk is a refreshing beverage to accompany any meal. It’s free of most allergens and supplies 1,200 milligrams (mg) of omega-3 fatty acids, but it doesn’t contain protein, so keep that in mind.

Consider limiting milk high in carbs, sugar, and total fat, or save them for special occasions while cutting carbs elsewhere that day. Some types of milk to limit may include:

  • TruMoo’s chocolate 1% low fat milk: One cup has 1.5 g of saturated fat and 2.5 g of total fat, plus 19 g of carbohydrates and 7 g of added sugar.
  • Nesquik’s strawberry 1% low fat milk: This milk comes in a 14-ounce ready-to-drink container, which has 2 g saturated fat, 40 g total carbs, and 18 g added sugar.
  • Silk’s vanilla coconut milk: A plant-based milk, 1 cup of this flavored variety contains 0 g of protein and 4 g of saturated fat.

Do milk recommendations change depending on type 1 or type 2 diabetes?

People with type 1 or type 2 diabetes have to manage their total carb, sugar, and fat intake. As such, it’s important to select a low fat, unsweetened milk option regardless of the type of diabetes you have.

Which is better for people with diabetes, oat milk or almond milk?

Almond milk may be a better milk option than oat milk for people with diabetes. Unsweetened almond milk contains 0.3 gTrusted Source of carbs per 100-g serving, while 100 g of unsweetened oat milk contains 5.1 gTrusted Source of carbs, 2.3 g of which are sugars.

Which milk is the lowest in sugar?

Unsweetened almond milk may be the lowest in sugar.

If you’re living with diabetes and want to include milk for protein, calcium, and vitamins, you can budget for the carbs and include them in your eating plan.

Read the nutritional facts before picking up a carton to avoid consuming too many added sugars and fat.