Milk contains lactose, a natural sugar that breaks down into glucose and galactose. However, the glycemic index (GI) of milk is only 30-40, much lower than white rice (80) or white bread (85), so milk is considered a low GI food.
More importantly, milk also contains high-quality protein and fat, which helps slow down the emptying of the stomach, slow down the absorption of lactose and limit blood sugar fluctuations after eating. Therefore, we should supplement calcium and drink whole milk in the right amount to both supplement nutrients and support stable blood sugar.
The culprit for the spike in blood sugar is not whole milk, but flavored milk or "dairy" drinks containing a lot of white sugar and flavorings. Just one bottle is enough to cause uncontrolled blood sugar spikes, so this is the group of products that diabetics need to avoid.
For those who are lactose intolerant, there is no need to give up milk. You can choose low-lactose or no-lactose milk, or drink milk with oatmeal, whole wheat bread to reduce digestive irritation.
Many people think that fermented yogurt is healthier and this is only partly true. The fermentation process helps reduce lactose and GI, so unsweetened yogurt has a GI of only 30-40, contains 3-5 grams of carbohydrates/100 grams, and is probiotic and high in protein - suitable for people with diabetes.
However, many types of pre-sold yogurts contain large amounts of sugar. Fruit or grain yogurts have 8-15 grams of sugar/100 grams. The golden principle when choosing yogurt is to always look at the ingredient list.
