For those trying to avoid blood sugar spikes, your choice of milk matters a lot, especially if you love dairy products. From plant-based options to traditional dairy, each type affects your glucose levels differently. So, what is the key? Experts recommend looking for low-carbohydrate, no-added-sugar, and a good amount of protein.
Soy milk
It is the best choice if you are a diabetic. Soy milk tops the list as the most blood sugar-friendly option. It strikes the perfect balance between low carbs and high protein, helping stabilise glucose levels. It works especially because it is high in protein, with almost 8 to 9 grams in every cup, which slows sugar absorption.
Also, low carbs help prevent spikes, and they contain fibre that supports blood sugar control. However, make sure to always choose unsweetened soy milk to avoid hidden sugars.
Almond milk
Almond milk is a great second choice, especially if you want very low carbs. If unsweetened, almond milk has almost zero or very low sugar and has minimal impact on blood glucose.
But here’s the catch: since almond milk is low in protein, it may not keep you full for long. Pair it with protein-rich foods like nuts or eggs to balance blood sugar.
Goat milk
Goat milk is loaded with beneficial nutrients but is higher in carbohydrates and natural sugars. It has a moderate amount of protein, around 8 to 9 grams, higher carbs, and natural sugars that can raise your blood glucose levels.
While goat milk is not the worst option, portion control is key if you are managing blood sugar.
Cow’s milk
Cow’s milk ranks last for blood sugar control due to its higher carbohydrate and sugar content. It has a very high amount of carbs – almost 12 grams per cup and contains lactose or natural sugar. It can also lead to quicker glucose spikes. Even though it has decent protein, the carb-to-protein ratio makes it less suitable for those trying to stabilise blood sugar.
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