Picking the right milk is important if you have type 2 diabetes. Milk is a rich source of essential nutrients like protein, vitamin D, and calcium, which are important for overall health. However, not all milks are created equal, especially when it comes to their impact on blood glucose (sugar) levels.

As one DiabetesTeam member shared, “I am struggling with one thing, and that is my love of dairy. Milk causes my blood sugar to spike. Wondering if anyone had a similar issue.”

Another member added, “I had a cup of milk, which always seems to skyrocket my blood glucose levels for some reason. It is an easy fix and an easy baby step to do — drink something else.”

This article will explore various milk products, highlighting which ones are best for people with type 2 diabetes and which ones to avoid. Remember, there’s no one option that’s right for everyone, so it’s important to always work with your healthcare provider to find the right milk and drink choice.

5 Milks To Drink With Diabetes

When managing type 2 diabetes, selecting milks that are low in carbohydrates and free from added sugars is essential. These milks can provide necessary nutrients without causing significant spikes in blood sugar. Here are some of the best options.

1. Dairy Milk

Dairy milk, or cow’s milk, is a staple in many households, but its fat content can vary significantly. Whole milk contains roughly 3.5 percent fat, while reduced-fat (2 percent), low-fat (1 percent), and fat-free (skim) milk options are available.

For people with diabetes, low-fat or fat-free milk is recommended to help reduce calorie intake and manage weight. Some studies have found that consuming these types of dairy milk may decrease the risk of type 2 diabetes. On the other hand, whole milk, with its higher fat content, can contribute to weight gain and increase the risk of heart disease.

2. Soy Milk

Soy milk is a popular plant-based option that’s rich in protein. It has nutrient levels comparable to dairy milk. It also contains essential nutrients like calcium and vitamin D, often fortified to match the levels found in cow’s milk.

Although soy milk is slightly higher in carbohydrates and fat compared to some other plant-based milks, unsweetened soy milk is still a good option for people with diabetes since it’s a complete protein. A few studies have indicated that soy milk is beneficial in reducing the risk of type 2 diabetes and other cardiometabolic risk factors, such as high blood pressure.

3. Almond Milk

Almond milk is one of the most popular plant-based milk options. It doesn’t contain lactose, which is found in dairy milk. It’s low in carbohydrates and sugar, which makes it a relatively suitable option for people with diabetes. Almond milk also typically contains more calcium than dairy milk.

However, it’s important to choose unsweetened almond milk varieties, as flavored almond milk may contain added sugars. Almond milk is sometimes also fortified with calcium and vitamin D, though it has less protein compared to dairy and soy milk.

4. Macadamia Nut Milk

Macadamia nut milk is a plant-based milk that is high in calcium, sometimes surpassing the levels found in cow’s milk. It’s made of monounsaturated fats, which are known to lower cholesterol and the risk of heart disease, making it a good option for people with diabetes. However, it’s lower in protein compared to dairy and soy milk.

5. Hemp Milk

Hemp milk is a low-calorie milk option. Since it’s made from hemp plants and water, it contains a very low amount of carbohydrates. Hemp is also made of omega-3 fatty acids and omega-6 fatty acids, which have been tied to lower levels of inflammation and improved heart health. However, it also has a lower protein content compared to dairy and soy milk.

4 Milks To Avoid With Diabetes

Certain milks can have high carbohydrate content or added sugars, which can lead to spikes in blood sugar levels. It’s best to avoid these milks or consume them in very small amounts. Here are a few different types of milk to be cautious of when living with type 2 diabetes.

1. Chocolate Milk

Chocolate milk, while delicious, is not the best choice for people with diabetes. It contains added sugars that may cause spikes in blood sugar levels. A cup of chocolate milk, even with reduced fat, can have up to 24 grams of sugar, including 12 grams of added sugar. It’s best to avoid flavored milks with added sugars. For reference, the American Heart Association recommends limiting daily added sugar intake to 36 grams for men and 25 grams for women.

2. Oat Milk

Oat milk is another creamy plant-based milk, but it’s higher in carbohydrates compared to other milk options. While oat milk contains more fiber, you may want to avoid it if you’re monitoring carbohydrate levels since high amounts can increase blood sugar levels. It’s best to consume in moderation.

3. Coconut Milk

Coconut milk is rich in saturated fat, which isn’t good for heart health and can cause weight gain. It’s low in protein and carbohydrates, but the high fat content makes it less ideal for regular consumption. Other plant-based milk alternatives may be better options.

4. Rice Milk

Rice milk is high in carbohydrates and low in protein, calcium, and vitamin D, making it less ideal for people with diabetes. Rice milk lacks the nutritional benefits found in other plant-based milks, so it’s best to avoid rice milk or consume it in small amounts. For those with food allergies to other plant-based alternatives, rice milk might be a fair choice, but discuss with your doctor first.

Considerations for Choosing Milks

When choosing milk, it’s important to consider the overall amount consumed. Smaller amounts, such as a splash of milk in your coffee or cereal, are often less concerning than drinking a whole glass.

Additionally, if you have other health conditions, such as heart disease or fatty liver disease, it’s crucial to choose milks that support your overall health. For example, low-fat dairy milk can help manage heart health, while plant-based milks with healthy fats can be beneficial for reducing inflammation.

Selecting the right milk is an important part of managing type 2 diabetes. Opt for low-fat or fat-free dairy milk or alternatives fortified with vitamins and proteins. Try choosing unsweetened plant-based milks, such as soy and almond milk, but avoid milks with added sugars and flavors.

By making informed choices and talking to your doctor, you can find the best milk options for you so you can enjoy the nutritional benefits while keeping your blood sugar levels in check.

Talk With Others Who Understand

On DiabetesTeam, the social network for people living with diabetes and their loved ones, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.

Have you tried dairy milk and plant-based milk alternatives with type 2 diabetes? What milk option do you like the most? Share your thoughts in a comment below, start a conversation on your Activities page, or connect with like-minded members in Groups.