Dairy & Diabetes: Milk

A growing body of research indicates that eating dairy foods is associated with multiple health benefits, including a reduced risk of type 2 diabetes.

milk in glass with strawA type 2 diabetes or prediabetes diagnosis does not mean you have to avoid all foods that contain carbohydrates. In fact, fueling your body with nutritious foods that include healthy carbohydrates and protein, such as milk, can be one of the best ways of managing these conditions. It is possible to include milk into a well-balanced dietary pattern that adequately combines carbohydrates with other foods.

Milk varieties have differing amounts of fat. The Dietary Guidelines for Americans recommend low-fat, fat-free, or lactose-free milk as part of a healthy dietary pattern for most Americans. Regardless of the fat content, all varieties of cow’s milk contain protein and 13 essential nutrients.

All unsweetened varieties of cow’s milk also contain the same amount of carbohydrates. For example, one serving (or an eight-ounce glass of milk) of whole, reduced, or low-fat milk contains about 12 grams of carbohydrates. For added benefit on blood sugar levels, select milk options with minimal to no added sugar. Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate number of carbohydrates that meet their specific needs.

Nutritional Benefits of Milk for People with Diabetes

Consuming the right balance of nourishing foods is key for people trying to manage diabetes. Milk is a high-quality protein source, meaning it includes all of the essential amino acids that your body can’t make on its own. Milk is also the leading food source for calcium, vitamin D, and potassium—nutrients that most Americans have difficulty getting in their dietary pattern.

All varieties of cow’s milk–no matter the fat content–include these nutrients. Milk also has lactose, a type of carbohydrate that gets digested by the body and used for energy. It is possible to include milk into a dietary pattern for diabetes that provides the right balance of carbohydrates and other nutrients.

The following table outlines the nutrients in milk’s various forms. The nutrient amounts are for one cup of milk.

Milk VarietyCaloriesProtein (grams)Total Carbohydrates (grams)Added Sugar (grams)Calcium (% of daily value)Vitamin D (% of daily value)Fat (grams)
Whole (3.5%)150812020%15%8
Reduced fat (2%)120812025%15%5
Low-fat (1%)106812025%15%2
Skim (fat-free)80812025%15%0
Low-fat chocolate1608251225%15%3
Lactose-free (low-fat)110814025%15%2

Further Reading

Milk Blog Posts

  • Fat-Free Milk vs. Whole Milk: What are the Nutritional Differences?

    This article will dive into differences and similarities between fat-free milk nutrition and whole milk nutrition to help you decide the best option for your lifestyle and health.

    Learn More
  • Dairy Milk vs. Plant-Based Milk: What are the Nutritional Differences?

    Learn how dairy milk compares to plant-based milks in terms of cost, protein, vitamins, minerals, and effects on human health.

    Learn More
  • Can You Freeze Milk?

    Have you ever been in the situation where you bought too much milk to use before it goes bad? The short and simple answer: Freeze your milk.

    Learn More

Dairy and Diabetes FAQs

Which milk is best for diabetes?

Studies show that drinking low-fat milk can lessen the risk of developing type 2 diabetes. The health benefits of dairy products such as milk are why these foods are recommended daily for most Americans.

For added benefit on blood sugar levels, select milk options with minimal to no added sugar (added sugar amounts are located on the Nutrition Facts Label). Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate balance of carbohydrates and other nutrients.

Do dairy foods like yogurt and milk raise blood sugar?

Yogurt and milk are nutrient-rich foods that are good sources of a variety of nutrients, including protein and calcium. Research has shown that yogurt and low-fat dairy foods can reduce the risk of developing type 2 diabetes.

Yogurt and other dairy foods do contain some carbohydrates, which breaks down into glucose, a form of sugar that enters the bloodstream and is used for energy. However, the protein in these foods can help better regulate blood sugar levels. High-protein, lower-carbohydrate options such as Greek and low-sugar yogurts are great options for better blood sugar management and for individuals with diabetes and prediabetes.   

What cheese is good for type 2 diabetes?

Foods rich in high-quality protein like cheese can be nutritious options for people with type 2 diabetes. Pairing foods classified as high in carbohydrates with cheese or other proteins can help to prevent elevated blood sugar levels.

The Dietary Guidelines for Americans (DGAs) recommend low-fat dairy options, and many cheeses now have reduced-fat or non-fat varieties that maintain its high-quality protein. The DGAs also recommend limiting saturated fat intake to no more than 10 percent of total calories per day.

Cheddar, mozzarella, provolone, cottage cheese, ricotta, and feta are some options to consider.

Full-fat cheeses can also fit into a healthy dietary pattern that keeps saturated fat within those calorie limits.

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