Diabetes is a chronic condition that occurs when your blood glucose, also called blood sugar, is too high. According to the Indian Council of Medical Research–India Diabetes Study, the spread of diabetes to economically disadvantaged sections of society is a matter of great concern.
Is milk an option for people with diabetes?
Almost all of us have childhood memories of urging parents for drinking milk. As a kid, we used to drink whatever milk our parents provided for us. It may have been a more traditional option such as whole milk or a sweet alternative such as almond milk.
When grown-up, our physical condition does not allow us to drink whatever we get. If you have diabetes, you should know that not all types of milk are beneficial for you. Whereas you need the nutritious calcium and protein found in milk, the quantity of saturated fats, carbohydrates, and sugar levels in each matter. This information will help you pick the best milk for your dietary needs.
Diabetes has been a crucial public health issue in India for years, imparting a huge burden on healthcare economics. The impact of camel milk on diabetes has been a matter of discussion for the past few years. Recently several studies found the effectiveness of camel milk for diabetes treatment. In this study, the researchers have analyzed the evidence and found significant benefits of camel milk for diabetes patients, especially with type 1 diabetes. However, its effectiveness for improving the glycemic profile of type 2 diabetes is highly controversial.
Dietary needs for people with diabetes
Diabetic people are unable to make, or use, insulin, a hormone that helps regulate blood sugar effectively. When insulin isn’t doing its job efficiently, blood sugar levels can spike.
There are two types of diabetes: type 1 and type 2. Irrespective of what type of diabetes you have, managing your sugar intake is important. Sugar is a type of carbohydrate, which is why carb counting is often recommended for people with diabetes.
People with diabetes are prone to experience high cholesterol or triglycerides in their blood. These triglycerides increase the risk of a heart attack. So, if you have diabetes, keeping an eye on the saturated and trans fat intake in your daily diet is essential.
Diabetic people are also more susceptible to bone fractures. So, their diet must in calcium to keep their bones strong. One way to do this is by drinking milk daily.
Adding calcium-rich milk into your diet may take a bit of planning. That is why creating a meal plan with the right type of milk is a must.
Type of milk options for people with diabetes:
- Unsweetened Vanilla Almond Milk
This slightly sweet, calcium-rich milk is lactose-free. In one cup of vanilla almond milk, you will get 40 calories, 2 grams of carbs, and zero saturated fat. Its nutty and distinct flavor makes it the perfect accompaniment for breakfast cereals and whole-grain bread.
- Unsweetened Organic Soymilk
Soymilk is a high-calcium, dairy-free alternative. This milk is high in vitamin B-12 and you will get 4 grams of carbs in a cup of milk. If you love smoothies, you would love this milk.
- Low-Fat Goat Milk:
Sweet and fresh tasting, low-fat goat milk includes 11 grams of carbs and 8 grams of protein per cup. This calcium-rich milk tastes great when making a milkshake. Just make sure to reach for a sugar substitute instead of real sugar when making the recipe.
- Unsweetened Flax Milk:
With only 1 gram of carbs and 25 calories per cup, unsweetened flax milk can be a refreshing beverage choice alongside any meal. It’s free of most allergens and supplies 1,200 milligrams of omega-3 fatty acids, so pour and enjoy.
- Pasteurized camel milk:
While drinking the above-discussed types of milk, they will not treat your diabetes, camel milk has the potential to treat your diabetes, especially Type 1 Diabetes. The highly nutritious camel milk and milk fat is an important component because of its high nutritional value. Camel milk benefits for diabetes is a proven fact. According to a study, since it has a higher level of polyunsaturated fat in comparison to cow’s milk. The lipids in camel milk can stop macrophages from developing abdominal fat. If you have type 2 diabetes with inflamed abdominal fat around the waist, you might have an increased risk of complications, including heart disease and stroke. Camel milk also plays a crucial role in keeping you stay healthy.
What type of milk you should never drink if you have diabetes?
- Chocolate, and other flavored milk:
Chocolate milk typically has 8-10 grams of added sugar in every serve. Flavored milk can be a nutritious substitute when you are craving something sweet and can be used in the context of the total carb allowance for the day, but this is never recommended for people with diabetes.
- Whole milk:
Whole milk is higher in calories and fat. So, it is always better to choose pasteurized milk. Choosing a low-fat option will give you the same amount of calcium without the fat.
When you have diabetes, you have to be especially careful while creating a meal plan. Your body has dietary needs, just fulfill them with the best milk option.