Dairy & Diabetes: Can People with Diabetes Eat Dairy?

A growing body of research indicates that eating dairy foods is associated with multiple health benefits, including a reduced risk of type 2 diabetes.

More than 38 million Americans have been diagnosed with diabetes, with most having type 2 diabetes (T2D), according to the Centers for Disease Control and Prevention. Eight in 10 Americans do not know that they already have prediabetes. A well-balanced dietary pattern that includes dairy is one of the best ways to help prevent both prediabetes and T2D.

Dairy & Prevention of Diabetes

T2D and prediabetes have slight distinctions. Foods that are considered carbohydrates (bread, pasta, rice, and fruits are probably the most common; dairy foods also have carbohydrates) get digested by our body and broken down into glucose, or a form of sugar. Once glucose enters the bloodstream, a hormone produced by the pancreas called insulin helps transport the glucose from the blood into cells, where it is used for energy.

With prediabetes, this blood sugar, or glucose, has a difficult time getting into cells. The pancreas may have difficulty producing enough insulin or the cells start becoming resistant to insulin. Excess glucose builds up in the bloodstream, causing prediabetes.

If prediabetes goes unchecked, the amount of glucose in the bloodstream can continue to rise to a level causing T2D. Complications stemming from T2D are significant and include both heart and kidney disease.

Fortunately, prediabetes and T2D are typically preventable diseases. Establishing a healthy dietary pattern and lifestyle that includes the right balance of all food groups including carbohydrates and dairy as well as regular physical activity can have a significant impact on preventing these conditions. Consuming dairy foods, especially yogurt and low-fat dairy foods, has been associated with a reduced risk of T2D.

The MyPlate website details recommended serving sizes of each food. These servings can be a healthy component to carbohydrate-controlled dietary pattern.

Dairy Products & Diabetes

Curious about which dairy products are best for lessening the risk of developing diabetes? Look to milk, yogurt, and cheese. Research backs why these nutritious options can lessen a person’s chances of developing this health condition. A systematic review concluded that consuming yogurt and cheese was associated with a decreased risk for developing T2D. A meta-analysis also determined that drinking milk resulted in reducing the risk of developing T2D by nine percent.

Healthy Recipes for People with Diabetes

Creating balanced meals that include dairy and are high in protein and fiber can be a great way to keep your blood sugar in check. Try these delicious options:

For additional inspiration, visit Diabetes Food Hub, a healthy recipe database powered by the American Diabetes Association.

Downloadable Resource

Science Summary:
Dairy and Type 2 Diabetes

Dairy foods such as milk, cheese and yogurt are foundational foods in healthy dietary patterns.

This summary provides an overview of studies conducted since 2015 on the links between dairy food consumption and T2D and provides further support for consuming dairy foods as recommended in the Dietary Guidelines for Americans.

View & Download Summary

Dairy and Diabetes FAQs

Which milk is best for diabetes?

Studies show that drinking low-fat milk can lessen the risk of developing type 2 diabetes. The health benefits of dairy products such as milk are why these foods are recommended daily for most Americans.

For added benefit on blood sugar levels, select milk options with minimal to no added sugar (added sugar amounts are located on the Nutrition Facts Label). Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate balance of carbohydrates and other nutrients.

Do dairy foods like yogurt and milk raise blood sugar?

Yogurt and milk are nutrient-rich foods that are good sources of a variety of nutrients, including protein and calcium. Research has shown that yogurt and low-fat dairy foods can reduce the risk of developing type 2 diabetes.

Yogurt and other dairy foods do contain some carbohydrates, which breaks down into glucose, a form of sugar that enters the bloodstream and is used for energy. However, the protein in these foods can help better regulate blood sugar levels. High-protein, lower-carbohydrate options such as Greek and low-sugar yogurts are great options for better blood sugar management and for individuals with diabetes and prediabetes.

What cheese is good for type 2 diabetes?

Foods rich in high-quality protein like cheese can be nutritious options for people with type 2 diabetes. Pairing foods classified as high in carbohydrates with cheese or other proteins can help to prevent elevated blood sugar levels.

The Dietary Guidelines for Americans (DGAs) recommend low-fat dairy options, and many cheeses now have reduced-fat or non-fat varieties that maintain its high-quality protein. The DGAs also recommend limiting saturated fat intake to no more than 10 percent of total calories per day.

Cheddar, mozzarella, provolone, cottage cheese, ricotta, and feta are some options to consider.

Full-fat cheeses can also fit into a healthy dietary pattern that keeps saturated fat within those calorie limits.