Approximately 65 percent of people around the world are lactose intolerant. This means their bodies have problems digesting lactose, the natural sugar found in regular cow’s milk. For people who are also living with type 2 diabetes, this can make food choices even more complicated.

So, is Lactaid — a lactose-free dairy brand — a good option for people with diabetes? The short answer is yes, but there are a few important factors to understand first.

What Is Lactaid?

Lactaid is a brand of lactose-free dairy products. It includes milk, cottage cheese, and ice cream. These products are made by adding an enzyme called lactase, which breaks lactose into two simpler sugars: glucose and galactose. This makes dairy easier to digest for people with lactose intolerance.

Lactaid also comes in pill form. These pills can be taken before eating regular dairy to help prevent symptoms like gas, bloating, and diarrhea.

Does Lactaid Raise Blood Sugar?

Lactaid milk and regular milk have about the same amount of total sugar — around 12 grams per cup. However, because Lactaid milk contains simpler sugars (glucose and galactose), it may cause a slightly faster increase in blood sugar compared to regular milk. But this effect is small and varies from person to person.

It’s important for people with diabetes to follow their doctor’s recommendations, watch portion sizes, and check how their blood sugar responds, especially if they’re adding Lactaid to their regular diet.

Dairy and Diabetes: What Does the Research Say?

Dairy can play a helpful role in a diabetes-friendly diet — mainly when it’s low-fat and consumed in moderate amounts. Dairy provides important nutrients like:

• Calcium
• Vitamin D
• Vitamin B12
• Protein
• Potassium

Some studies suggest that higher milk consumption does not lower the risk of diabetes. However, other studies have found that avoiding dairy can lead to lower blood sugar levels. The results are mixed, and more long-term research is needed.

Lactose Intolerance and Diabetes

People with lactose intolerance have difficulty properly digesting lactose. It happens when the small intestine doesn’t produce enough lactase.

For people with lactose intolerance, drinking or eating milk products can cause uncomfortable symptoms in the gut, such as bloating, gas, and diarrhea.

Some members of DiabetesTeam comment on their lactose intolerance. “I am now also lactose intolerant, so that means another change to the diet. It’s amazing how many things contain milk solids that you wouldn’t expect to. So to save having to read too many labels, going fresh is the best option,” said a DiabetesTeam member. But it’s important to know that lactose intolerance and diabetes are not directly related health conditions.

Lactaid Products May Help You Enjoy Dairy Foods

Lactaid products are helpful for people who want to enjoy dairy without the side effects of lactose. But they aren’t the only option:

• Regular milk products (like some cheeses and yogurts) may contain less lactose, especially if they’re fermented.
• Plant-based milks (such as almond, oat, or soy milk) are lactose-free by nature. However, they may have less protein and aren’t always fortified with calcium or vitamin D.

It’s important to read nutrition labels — some plant-based or lactose-free products contain added sugars. Some processed foods may also contain dairy and lactose.

“I miss ice cream because I am lactose intolerant. So I buy lactose-free ice cream and eat a small portion,” a DiabetesTeam member shared.

Another member described her typical breakfast, writing, “A boiled egg, slice of wholemeal brown bread, skim of butter, cup of tea with no sugar, and as I’m lactose intolerant I have semi-skimmed lactose-free milk.”

Tips for Using Lactaid Products

Lactaid milk and milk products can be part of a healthy diabetes diet. You can consume them exactly like regular milk products. Likewise, Lactaid pills can help lactose-intolerant people enjoy milk products that contain lactose.

Portion control is also important for limiting carbs, calories, saturated fat, and cholesterol, if your doctor and dietitian recommend it. Some dietitians recommend that people with diabetes limit their dairy consumption to three portions per day. Keep in mind that portion sizes may be smaller than you think, including:

• 200 milliliters of milk, which is just under 1 cup
• 3 tablespoons of cottage cheese
• 30 grams of cheese, the size of a matchbox

Lactaid pills should be taken before eating regular dairy products in order to avoid symptoms associated with lactose intolerance.

If you opt for Lactaid pills alongside regular dairy, note that whole milk and some cheeses are high in saturated fat and should be consumed in limited amounts. Low-fat dairy is generally a better option for people with diabetes. Glucose spikes can be reduced by combining dairy products with healthy and wholesome sources of protein, fiber, or fat.

As always, speak with your doctor or a registered dietitian about what dairy choices are best for your specific health needs.

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