Milk is a nutritious food source but is a concern for people with diabetes because it contains lactose - a form of natural sugar. However, according to the American Diabetes Association, patients do not need to completely abstain from milk if they know how to choose the right type and drink it properly, because some types of milk can help stabilize blood sugar instead of causing it to spike.
First, it is necessary to prioritize low-sugar or unsweetened milk, such as skim milk, unsweetened nut milk (especially soy milk, almonds) or skim milk. These types of milk have a lower glycemic index (GI) than whole milk, causing less increase in glucose after consumption.
An effective way to drink milk is to eat it 1-2 hours after a main meal, not on an empty stomach, because when drinking single milk, the body absorbs lactose quickly, easily causing blood sugar to suddenly increase. Instead, eating milk as a snack or combined with nuts and oats helps slow down the absorption of sugar.
In addition, people with diabetes should avoid flavored formula, condensed milk, and draft milk because they often contain more sugar, saturated fat, and increase the GI index.
A study by the Harvard School of Public Health also shows that unsweetened yogurt, rich in probiotics, can improve insulin sensitivity and help control blood sugar in people at risk of type 2 diabetes.
In short, milk is not a "enemy" for people with diabetes if used properly. The key is the type of milk - the timing - the way to combine it to help the body absorb it slowly, avoiding sudden increases in glucose.
