- Diabetic people should ensure that they take drinks, fruits and meals that are low in sugars; this means that under all cost they should keep away from milk with added artificial flavors.
- When diabetic you have to be careful on the kind of milk you drink
- Some diabetic people have been associated with having a weak The best way to ensure that you have strong bones is by ensuring that you increase your intake of calcium and there is no better source than drinking milk.
As a child, basically, you had to drink milk. In fact on the first 6 months of being nursed milk was the only thing you took. Then there were a variety of options on milk to drink from, whether your parents chose to give you whole milk or sweetened almond milk the benefits in both cannot be ignored. Now that you are a grown up, the only thing that has changed is the fact that you will make the choice yourself.
As a diabetic, you should be aware that you have to ensure that you monitor your intake of carbs, carbohydrates, and sugars. And, it is for this reason that you shouldn’t drink just any milk. Even with the essential nutrients such as proteins and calcium before taking any milk you should ensure that you drink milk that has low fat and sugar.
Dietary needs for people with diabetes
Diabetes is a condition caused by the ineffective of insulin hormone. Basically, insulin is a hormone generated by the body to help regulate the blood sugar levels, when insulin isn’t functioning then there will be a sharp increase in the blood sugar levels.
Whether you have been diagnosed with type 1 or type 2 diabetes, so as to lead a healthy life and avoid any further complications you have to manage your sugar intake. It is most recommended that you stick to a low-carb diet while diabetic.
Diabetes is often associated with other chronic diseases. You are at high risk of having a heart attack if diabetic since diabetes may lead to the increase in the cholesterol levels in your body. Basically, triglycerides famously known as cholesterol is bad fats in the body, as a diabetic, it is therefore important to be keen on the fat content in the diet.
Diabetes has been linked with having weak bones that are prone to fractures. One way to ensure that you have strong bones is ensuring that you take a diet rich in calcium and the best source would be drinking milk daily.
Well, adding milk into your diet will need a plan. For instance, there are some meals that you will have to substitute with. It is recommended that you have a meal plan.
How useful is a meal plan?
Studies have indicated that meal plans are particularly important in ensuring that you monitor your blood sugar levels. as diabetic, the prime goal if you want to lead a healthy life is ensuring that you pay attention to the sugar content in the meals you take and a meal plan will help you on this. Examples of meal plans:
- Carb counting which basically involves setting a standard on the number of carbs you can eat in a day
- Glycemic index- this is a tool used to monitor the sugar content in certain food substances. As a meal plan choose meals with a low glycemic index.
- Plate method- a method used to control the amount of starch intake and increase your protein intake.
Of the three methods, no matter the method you use it is important to ensure that you carbohydrates count per meal ranges between 45 to 60 grams. Make milk as part of this carbohydrate count.
The milk container contains the information on the amount of:
Diabetic people are required to take the least sugar per serving and it is for this reason that they should ensure that they stay away from sweetened milk under all cost.
As a diabetic, you should also avoid taking a mile with saturated trans fat. The monounsaturated and polyunsaturated fat is however essential to the body if taken in moderation. For instance: monounsaturated fat plays an important role in reducing bad cholesterol while the polyunsaturated fat is good for the heart.
How to make milk part of your meal plan
The following are several ways in which you can include milk in your diet.
- Organic valley’s fat-free Grassmilk
To many, it may come as a surprise since the milk is cream yet considered fat free. The milk is obtained from cows fed with pasture and according to a study in 2003, it was found that cows that are fed with pasture produce milk that is very rich in omega-3 fatty acids more than any other milk. A glass of this milk has 8 grams of proteins and 12 grams of carbs making it a recommended drink to the diabetic. Its clean flavor also allows you to add coffee or tea if you don’t like the stale taste of milk.
- Blue Diamond’s Almond Breeze Unsweetened Vanilla Almond Milk
Even with the name, the milk is slightly sweet. It is also calcium-rich and most importantly lactose-free. With one cup of the milk having 40 grams of calories and just 2 grams or carbs, you surely should include this milk as part of your diet. it has a unique flavor making it a perfect to have it with your breakfast.
- Silk’s unsweetened organic soymilk
Well, this is will be your kind of milk if you love smoothies. It has just 4 grams of calories per cup and is very rich in vitamin B-12 and not forgetting the calcium in it too.
- Meyenberg’s Low-Fat Goat Milk
To begin with, it tastes really good in milkshakes. It sweet and fresh tastes with a cup of the milk containing 11 grams of carbs and 8 grams of proteins. As a precaution, reach out for sugar substitutes while preparing the milk so as to avoid raising your blood sugar levels.
- Good Karma’s Unsweetened Flax Milk
This particular milk is very rich in omega-3 fatty acids with a cup of the mile containing up 1.2 grams of it. it is free from allergens and has a low carb count of 1 gram only per cup and 25 calories per cup.
Type of milk to avoid
The following are the types of milk that you should avoid as a diabetic
- TruMoo’s Chocolate 1% Low-Fat Milk-the milk has 18 grams of sugar, 2.5 grams of fat and 20 grams of carbohydrates
- Nesquik’s Strawberry 1% low-fat milk- has 2.5 grams of total fat, 220 grams of sugar and 24 grams of carbohydrates.
- Silk’s Vanilla Coconutmilk– has 12 grams of carbs and 5 grams of total fat
Milk and type 2 diabetes risk
Studies have linked drinking milk to reducing type 2 diabetes. According to a research published in the 2011 Journal of nutrition, it was found that if you are in your obese and in postmenopausal, taking a diet low in fat reduces your risk of getting diabetes.
In another study published in the American Journal of Clinical Nutrition, it found significant evidence supporting the claim that taking high-fat milk and yogurt reduces by 1/5 the chances of one getting type 2 diabetes.
Those who have type 2 diabetes are more concerned with the carbohydrate content in the milk other than the fat content and as studies have indicated, not all fats found in the milk are harmful.
Conclusion on milk and diabetes
Well, basically, most of the meals we take are rich in carbohydrates, for instance: fruit juices, sweets, starchy vegetables, bread, milk, and yogurt. Either by ignorance or lack of knowledge, most people never incorporate the carbohydrates found in milk as part of their diet.
Some examples of carbohydrates servings are those found in the milk mentioned in this article earlier. These servings are equivalent to the carbohydrate counts found in eating a small piece of fruit or slice of bread.
To be safe and ensure that you maintained controlled blood sugar levels, drink milk with moderation. Pay attention to the details on the percentage of sugar and carbohydrates on the package label.
Those who are lactose intolerant can have flax, rice milk, soy almond or hemp. It is always good to try a few brand of milk so as to determine which particular one you enjoy drinking and at the same time doesn’t have negative effects on your blood sugar level.