If you are struggling with high blood sugar, diabetes, or prediabetes, choosing the right drink to go along with your diet is key. Choosing the wrong drink can cause sudden spikes in your glucose levels. The key is to choose a milk that is extremely low in carbohydrates and contains no added sugars (Verywell Health).
The Best Option: Unsweetened Soy Milk
Soy milk is one of the best options. It provides a high source of plant-based protein and is extremely low in carbohydrates. A cup of soy milk contains around 7-8 g of protein.
The high-protein content means your digestion will slow down. Regular intake of soy has been linked to a reduced risk of managing type 2 diabetes and related cardiovascular events (National Institutes of Health PMC Journal). As your food will take longer to digest, your glucose will slowly enter the bloodstream and avoid dangerous spikes. Make sure you look for a carton labelled ‘unsweetened’.
The Second Best Option: Unsweetened Almond Milk
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Almond milk is another great option. It is extremely low in carbs. A cup of unsweetened almond milk contains less than 1 g of carbohydrates (Healthline).
However, it contains very little protein. This means it won’t leave you feeling full for long. To help you feel full, experts recommend having a healthy snack with some protein or healthy fats whilst you have your almond milk (HealthCentral).
Traditional Cow’s Milk
If you prefer traditional milk, then you will need to be a little careful. High blood sugar over time can increase the risk of heart issues. Whole milk contains plenty of saturated fats, which isn’t great for your heart.
If you want to have cow’s milk, then low-fat or skimmed milk is generally recommended by diabetes educators. However, all dairy milk contains lactose, which is a natural sugar that will be broken down into glucose. This means unsweetened cow’s milk will still cause a moderate increase in your blood sugar.
Milk To Avoid
You should try to avoid grain-based milks such as oat and rice milk. These milks will be high in carbohydrates naturally, even if they don’t contain any added sugars (Everyday Health).
A cup of rice milk can contain up to 22 g of carbohydrates. This means it has a high glycemic index compared to a donut. The liquid carbohydrates will be digested quickly by your body.
Smart Shopping Tips
When shopping for your milk, ignore the eye-catching text on the front of the carton. Look at the back of the carton to see how many carbohydrates and added sugars are in the product. Choose a milk that contains less than 5 g of total carbohydrates and 0 g of added sugars. Generally, sticking to unsweetened soy or almond milk will be your best bet.
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