Milk is a popular food drink around the world, which is known for being an excellent source of calcium and other nutrients. In India, most households include milk in their diet, considering its health benefits, but if you have diabetes, then the scenario becomes different. If you have diabetes, then you ask a question, "Is milk good for diabetics?" How does milk impact blood sugar levels? And can a diabetic drink milk? In this blog, we will dive deep into this topic and find the correct answers.
Is Milk Good for Diabetics?
Milk is a good source of protein, fat, and minerals, which is beneficial for muscle and bone growth. Whether milk is good for diabetes or not depends on its glycemic index, glycemic load, nutritional value, and PFf value.
Milk contains the following Nutrients
- Fat - 6%
- Protein – 3%
- Carbs – 5%
- Water – 85%
PFf (protein+fat+fiber) Value of Milk
- Protein – 3%
- Fiber – N/A
- Fat – 6%
- Water – 85% (Since water doesn't impact blood sugar levels)
The glycemic index of milk is 37 (appx).
Glycemic Load of Milk
Glycemic load formula = Total Carbs x Glycemic Index / 100
The Glycemic load of 100g milk is = 5 x 37 / 100 = 1.85
Estimated Glycemic Load of Milk is 1.85 per 100 ml
The glycemic load of 100g of milk is 1.85, which means if we consume 100g of milk, then it will release 1.85g of glucose in the stomach. Hence, a glass of milk (250g) releases 5g of glucose in the stomach. For diabetes reversal diets, keeping a daily glycemic load under 25 is recommended.
So the question was "Is milk good for diabetics?". Based on its nutritional value, PFf value, and glycemic load, milk can be added to a diabetic diet but in very small amounts, preferably up to 100ml only.
IGF Factor of Milk and Diabetes
Some people are strictly against milk consumption in diabetic diets because they believe this might increase your body's IGF levels. But what is IGF? IGF stands for Insulin-like Growth Factor, a growth hormone that helps develop and repair body cells. Growth hormone, which plays a role in determining height, stimulates the liver to produce IGF. You can check your IGF levels through a blood test. IGF levels depend on your age group; if your IGF levels are in the normal range, you can consume milk products. However, if your IGF is high, avoiding milk products is advisable. Hence, putting a blanket ban on milk is not a wise choice.
The most crucial point in a diabetic diet is to reduce the glycemic load of the diet. If your sugar remains uncontrolled, consult a doctor and consider getting a blood test to check your IGF levels.
Dairy Products for People with Diabetes
Many dairy products are available in the market, but which ones suit people with diabetes? Here are some of the best dairy products that can benefit individuals managing diabetes.
Paneer
Paneer is a good source of protein, which may help in muscle building. It is also rich in calcium and Vitamin D. The glycemic load of paneer is 0.54 (per 100g), making it a good choice for people with diabetes.
Cheese
Cheese comes in various textures and flavours, allowing milk to curdle naturally. It is an excellent source of protein, fat, and calcium. Whether cheese is good for people who have diabetes depends on its glycemic load. The glycemic load of cheese is just 1.62 (per 100g). Therefore, cheese is good for people with diabetes.
Curd or Yogurt
Curd or Yogurt is a popular dairy product which is especially popular in hot summer months. Yogurt is made by fermenting milk and is a great source of protein which helps to maintain healthy muscles. It also provides essential vitamins. The glycemic load of curd or yogurt is 1.80 (per 100g), which is relatively low. A lower glycemic load means fewer carbohydrates, making yogurt a diabetes-friendly option.
Can Diabetics Drink Milk at Night?
As we answered "Is milk good for diabetics?". So another question raised "can diabetics drink milk at night?". Whether it's allowed or not depends on how well you control your blood sugar levels. Milk provides a slow, consistent release of sugar, which may help prevent both high and low blood sugar levels (hypoglycemia) during sleep. However, it can also cause an unwanted increase in blood sugar levels in the morning. Monitoring your blood sugar after drinking milk at night is important, as its impact varies from person to person.
Milk Powder for Diabetic Patients
Milk powder can be a good option for diabetes patients, but it should not have added sugar in it. Some milk powders contain higher amounts of sugar, you must select them carefully.
Is Almond Milk Good for People with Diabetes?
Almond milk, especially the unsweetened variety, has become popular among diabetics. It is low in carbohydrates, meaning it won't cause a spike in blood sugar levels. Almond milk consists of two main ingredients: almonds and water. The glycemic load of almonds is 1.05. Hence, almond milk can be a good option for diabetes.
Conclusion
So the question was "Is milk good for diabetics?". Milk and its different forms, like paneer, cheese, and yogurt. These can be added to diabetes diets but must be consumed in moderation. The low glycemic load of milk and its byproducts make it a safe option for managing blood sugar levels. However, factors such as IGF levels and personal blood sugar responses should be considered. Almond milk can also be an alternative.
