Milk has been one of the essential parts of the human diet since the oldest times. It provides a wide variety of vitamins and minerals needed for the average growth and maintenance of the human body.
A person with diabetes must have a balanced diet to maintain normal sugar levels and avoid other chronic illnesses. Milk is a nutritious and healthy part of a balanced diet.
Thus, a person diagnosed with diabetes must have at least one serving of milk daily. It provides much-needed calcium and Vitamin D along with seven other significant nutrients and boosts your immune system to fight against infections and other harmful agents.
In this article, you will learn about the importance of milk with diabetes and clear all your myths regarding are you can have milk with diabetes or not.
Pros and Cons of Drinking Milk for Diabetics
Source of Calcium
Milk is an excellent source of calcium. Calcium is necessary for the formation and development of bones and teeth. It also plays an essential role in blood clotting.
Calcium helps in the proper functioning of the heart and nerve muscles. Calcium is even more critical for a person with diabetes because it is needed in insulin-mediated intracellular processes in insulin-sensitive tissues such as adipose tissue and skeletal muscles.
After several clinical trials, moderate amounts of milk are recommended for people with diabetes to keep calcium levels expected in the body.
Milk Reduces the Risk of Obesity.
People who have type 1 and type 2 diabetes are at risk of coronary heart disease because of elevated triglycerides and HDL levels. Insulin does not work correctly in obese people, and their sugar levels are always disturbed.
It is recommended for people with diabetes to keep a healthy weight within normal BMI ranges(ie:18.4-24.9 Kg/m^2). Skimmed milk with low saturated fat reduces the risk of Obesity in people with diabetes and helps them keep a healthy body weight.
Furthermore, skimmed milk after exercise helps build muscle mass which is very beneficial for people with diabetes.
Milk Help in Preventing Heartburn
About 60-70% of people with diabetes suffer from various GI problems. Heartburn is one major complaint in diabetic persons.
Milk is a natural remedy to prevent heartburn for ages. It is essential to take fat-free milk if you have GERD issues in diabetes because full-fat milk can worsen your heartburn sensation and is not suitable for your blood sugar levels.
Milk Helps in Fighting Other Diseases:
Milk contains vitamin D, potassium, calcium, zinc, phosphorus, and several other vital nutrients that strengthen a person’s immune system to fight against infections, prevent viral diseases, and keep a person healthy and fit.
A diabetic person is much more vulnerable to infectious diseases because of weakened immunity, and thus milk must be included in a diabetic person’s diet.
Adding turmeric to milk proves to be very beneficial in fighting infections; Turmeric contains curcumin, a natural antioxidant that fights against free radicals.
Since people with diabetes have elevated levels of free radicals, turmeric milk is best for them.
Milk Contains Sugar
Milk contains Lactose which is sugar itself. When a person has diabetes, they have to check their carbohydrate intake.
If milk is excessively consumed without counting the caloric intake, it can worsen your diabetes. A person with diabetes should not drink more than 2 cups of fat-free milk daily. One cup of Low-fat milk contains about 100 calories and almost 12 grams of carbohydrates.
Types of Milk Suitable for Diabetics
Almond Milk
A diabetic person with fluctuating blood glucose levels should prefer almond milk over all other kinds.
Almond milk provides a wide variety of macro and micronutrients needed for a healthy body.
Furthermore, it is low in saturated fats and contains PUFAs and MUFAs, which are considered good fats. It is a good source of Vitamin E too.
Daily almond milk reduces the risk of cardiovascular diseases in people with diabetes by around 40 %.
Soy Milk
Recent studies have proven that consuming soy milk reduces the risk of diabetes in ordinary people. When a diabetic person consumes soy milk, serum triglyceride levels are proven to be lowered.
Its regular consumption also reduces blood glucose levels and serum LDL levels.
Soy milk has been awarded the status of functional food as it contains a bioactive compound called Isoflavones, reducing the risk of developing CHDs if consumed regularly.
Soy milk is one of the best options for diabetic persons as it keeps blood glucose levels in check and fulfills energy and protein needs.
Low fat Cow Milk
Low-fat cow milk is a good option for a diabetic person after soy and almond milk. It provides all essential nutrients to the body and is considered a whole meal.
Cow milk must be included in a diabetic person’s diet so that he may not suffer from bone health issues in later life.
FAQs:
Can people with diabetes drink milk for breakfast?
A diabetic person must include low-fat milk in their diet as it provides protein to keep the person active and control blood glucose levels.
Can people with diabetes drink milk before bedtime?
Before bedtime is not an ideal time to drink milk for a diabetic person and everyday people; at night, the blood glucose levels of diabetics are already at their peak, and consuming milk at that time may create serious complications. The best time to drink milk for a person with diabetes is early morning after a light morning walk because, at that time of the day, a person’s blood sugar level is at its lowest, and the body absorbs all the nutrients taken very efficiently.
Is drinking milk good for Type II diabetes?
Milk has proven benefits for Type II diabetes patients as it regulates post-prandial blood sugar concentration and improves insulin activity.
Can people with diabetes drink tea with milk?
Milk in tea is of no use for diabetic and non-diabetic persons—milk losses its efficacy when added to tea. The tea is suitable for diabetic persons as it reduces serum LDL levels in diabetic patients, but a person with diabetes can take it without milk and sugar.
Conclusion
A diabetic person can have milk, but moderation is the key. Excessive milk consumption is unsuitable for people with diabetes as it can disturb their blood glucose levels. A diabetic person should have at least 1 cup of low-fat milk daily to maintain calcium levels and avoid the risk of other chronic diseases.
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