Dairy & Diabetes: Milk

A type 2 diabetes or prediabetes diagnosis does not mean you have to avoid all foods that contain carbohydrates. In fact, fueling your body with nutritious foods that include healthy carbohydrates and protein, such as milk, can be one of the best ways of managing these conditions. It is possible to include milk into a well-balanced dietary pattern that adequately combines carbohydrates with other foods.

Milk varieties have differing amounts of fat. The Dietary Guidelines for Americans recommend low-fat, fat-free, or lactose-free milk as part of a healthy dietary pattern for most Americans. Regardless of the fat content, all varieties of cow’s milk contain protein and 13 essential nutrients.

All unsweetened varieties of cow’s milk also contain the same amount of carbohydrates. For example, one serving (or an eight-ounce glass of milk) of whole, reduced, or low-fat milk contains about 12 grams of carbohydrates. For added benefit on blood sugar levels, select milk options with minimal to no added sugar. Working with a registered dietitian nutritionist is one of the best ways to ensure a person with diabetes is obtaining an appropriate number of carbohydrates that meet their specific needs.

Nutritional Benefits of Milk for People with Diabetes

Consuming the right balance of nourishing foods is key for people trying to manage diabetes. Milk is a high-quality protein source, meaning it includes all of the essential amino acids that your body can’t make on its own. Milk is also the leading food source for calcium, vitamin D, and potassium—nutrients that most Americans have difficulty getting in their dietary pattern.

All varieties of cow’s milk–no matter the fat content–include these nutrients. Milk also has lactose, a type of carbohydrate that gets digested by the body and used for energy. It is possible to include milk into a dietary pattern for diabetes that provides the right balance of carbohydrates and other nutrients.

The following table outlines the nutrients in milk’s various forms. The nutrient amounts are for one cup of milk.