How is Milk useful for people with Diabetes? - Dr V Mohan and Ms Umashakthy

Milk is a powerhouse of essential nutrients that can benefit people with diabetes. Packed with high-quality protein, milk helps in muscle growth and repair while keeping you feeling full longer. Additionally, milk is a rich source of calcium, vital for maintaining strong bones and teeth.

Vitamins like vitamin D found in milk play a crucial role in supporting overall health and boosting the immune system. Milk also contains other important vitamins such as B12, which are beneficial for nerve function and red blood cell production.

Moreover, milk provides a good amount of potassium, necessary for regulating blood pressure and fluid balance in the body. With its impressive nutrient profile, including phosphorus for bone health and riboflavin for energy production, incorporating milk into your diet can be incredibly beneficial for managing diabetes effectively.

Is Milk good or bad for Diabetes?

There is a view among some nutritionists and specialists that milk or other dairy products can trigger diabetes and that people with diabetes should not take any dairy products.

It is true that some studies published a few years ago showed that if cow’s milk is given instead of breast milk during the first six months of life, it may trigger type 1 diabetes in children. These studies came mainly from Scandinavia, but on further research these findings could not be confirmed.

Hence, there is no evidence that type 1 diabetes can be triggered by cow’s milk. However, it is essential to continue exclusive breast milk feeding by mothers upto six months of the child’s life.

What about type 2 diabetes and metabolic syndrome?

There are some people who believe that milk is the cause of diabetes and that if one avoids milk, one can prevent type 2 diabetes. These myths are propagated mainly by vegan groups and activists and not based on scientific studies.

In fact, our cross-sectional studies done at Chennai (the CURES study), later long-term longitudinal follow-up studies done in over 130,000 people followed up for 15 years in 20 countries in the Prospective Urban Rural Epidemiology Study (PURE Study) have shown that dairy is actually protective against diabetes, hypertension and metabolic syndrome. This study also showed that regular consumption of dairy may indeed reduce the mortality rates.

Hence, the fact that milk should not be taken is a myth and our studies shown that milk is actually beneficial for those with diabetes in a large systematic review that we did we found that fermented dairy i.e. yoghurt is particularly beneficial in preventing type 2 diabetes.

Milk and its effect on blood sugar levels

Milk's impact on blood sugar levels is a topic of interest for many individuals, especially those with diabetes. The natural combination of carbohydrates and protein in milk plays a crucial role in stabilizing blood sugar throughout the day. Unlike some high-sugar beverages, milk's nutrient profile can help prevent sudden spikes or crashes in glucose levels.

The protein content in milk takes longer to break down compared to simple sugars, which can contribute to more stable energy levels. This slow digestion process allows for a gradual release of glucose into the bloodstream, preventing sharp increases that may be harmful for diabetics.

It's important for individuals with diabetes to be mindful of their overall carbohydrate intake from sources like milk and adjust their consumption based on personal tolerance levels. Monitoring blood sugar responses after consuming milk can provide valuable insights into how it affects individual health outcomes.

How to incorporate milk into a diabetic-friendly diet?

When it comes to incorporating milk into a diabetic-friendly diet, there are various strategies you can consider. One approach is to opt for low-fat or skim milk options to reduce the intake of saturated fats that may impact blood sugar levels. You can also try unsweetened almond or soy milk as alternatives that are lower in carbs and sugars.

Another way to include milk in your diet is by pairing it with high-fibre foods like whole grain cereals or oats. This combination can help slow down the absorption of sugars from the milk, preventing rapid spikes in blood glucose levels.

Additionally, adding a splash of milk to your coffee or tea instead of sugary creamers can be a simple yet effective way to enjoy its benefits without compromising your blood sugar control.

When it comes to dairy products that can be beneficial for people with diabetes, there are a variety of options to choose from. Curd/yoghurt is a great choice as it is low in carbohydrates and high in protein. This can help manage blood sugar levels more effectively.

Buttermilk is the best low-calorie fillers for individuals with diabetes, that provides adequate amount of calcium. It helps in weight loss as well and is ideal during summer months.

Another dairy product worth considering is cottage cheese/ paneer. It's high in protein and low in carbs, making it a filling and nutritious snack for individuals with diabetes. Additionally, cottage cheese contains calcium, which is essential for bone health.

For those who enjoy cheese, opt for varieties like mozzarella or feta, which are lower in fat and sodium compared to other types of cheese. These options can still provide the creamy texture and flavour without negatively impacting blood sugar levels.

Incorporating these dairy products into your diet can offer valuable nutrients while helping to maintain stable blood sugar levels throughout the day.

Precautions and considerations when consuming milk with Diabetes

When it comes to incorporating milk into a diabetic-friendly diet, there are some important precautions and considerations to keep in mind. It's better for individuals with diabetes to opt for low-fat or fat-free milk options to avoid consuming excessive saturated fats that can potentially spike blood sugar levels.

Additionally, monitoring portion sizes is key. While milk can be a healthy addition to a balanced diet, moderation is key to prevent overconsumption of carbohydrates and calories. It's recommended to consult with a nutritionist to determine the appropriate serving size based on individual dietary needs and health goals.

Furthermore, paying attention to how your body responds after consuming milk is essential. Some individuals may experience fluctuations in blood sugar levels after drinking milk, so it's important to monitor these changes and adjust consumption accordingly.

Being mindful of the type of milk consumed, portion sizes, and individual responses can help people with diabetes enjoy the benefits of this nutritious beverage while effectively managing their condition.