Whether you’ve been newly diagnosed with diabetes or have been managing the condition for years, it can be tricky to plan meals that both optimize nutrition and keep your blood sugar in check. Navigating the latest nutrition news can also add another layer of confusion.

Here’s what you need to know to feel confident in selecting and enjoying a variety of dairy foods in everyday meals and snacks.

  • If you’ve ever asked yourself ‘can diabetics drink milk,’ there is some good news for you.  The answer is yes, diabetics can drink milk! Dairy foods like milk, cheese, and yogurt are at the core of a healthy overall diet as per the current Dietary Guidelines for Americans, the American Diabetes Association, and the American Heart Association. Aim to include at least 3 servings per day.
  • Dairy foods supply a nutrient package that includes essential vitamins and minerals. Three of these—calcium, vitamin D, and potassium—are important “shortfall” nutrients that many of us don’t get enough of.
  • All dairy foods supply affordable, high-quality protein.
  • Pairing dairy foods with other nutritious choices helps maintain steady blood sugar levels.

When tracking your carbohydrate intake, remember that milk, yogurt, cottage cheese, and cheese supply carbohydrates from a natural sugar called lactose. Be mindful of portion sizes and read food labels closely to limit added sugars so you can stay within your personal target carbohydrate range per meal or snack. Here are typical carbohydrate amounts for a serving of dairy.

Carbohydrate Content in Common Dairy Foods

Carbohydrates have a significant impact on blood sugar levels, making it crucial for individuals with diabetes to monitor their intake. When carbohydrates are consumed, they are broken down into glucose, which enters the bloodstream and can cause spikes in blood sugar.

Managing carb intake helps maintain stable blood glucose levels, reducing the risk of complications associated with diabetes.

By choosing dairy products based on the amounts of carbohydrates contained, individuals can better manage diabetes.

cottage cheese 1 1/4 cups 10 grams carbs
milk 1 cup 12 grams carbs
plain yogurt 1 cup 17 grams carbs
ricotta cheese 1/2 cup 7 grams carbs
shredded cheese 1/3 cup 3 grams carbs
hard cheese 1½ ounces 1½ grams carbs

Values from USDA Nutrient Database.

Here are some easy dairy-based meals and snacks for blood sugar control.

Dairy and Prevention of Diabetes

Dairy foods also play a key role in the prevention of diabetes for those without the condition. A growing body of research connects the regular intake of at least 2 servings of dairy foods a day with multiple health benefits, including a lower risk for type 2 diabetes. The current Dietary Guidelines for Americans also recommend 3 servings of dairy foods per day for most individuals.

Dairy foods play a significant role in managing diabetes and may even help prevent type 2 diabetes and those at risk. Research indicates that consuming at least 2 servings of dairy per day, such as milk, yogurt, or cheese, can lead to improved health conditions, including better blood sugar control. Dairy products provide a balanced mix of proteins, fats, and carbohydrates, which can slow down the absorption of sugars and help prevent spikes in blood sugar levels. You may have even asked, can diabetics eat cheese? Thankfully, yes. Cheese is low in carbohydrates and rich in protein, making it a beneficial choice for managing blood sugar.

Additionally, the slow-digesting carbohydrates in dairy products contribute to more stable blood sugar levels, which is particularly valuable for individuals working to manage or prevent diabetes. Including dairy in your diet, such as milk or cottage cheese, can be a key part of a balanced approach to managing blood sugar and overall health.

The Bottom Line: Is Dairy Good For Diabetics?

With the incidence of pre-diabetes and type 1 and type 2 diabetes on the rise for both children and adults, it’s important to know how to take control and manage your personal risk or manage the condition to prevent irreversible long-term damage. Enjoying dairy products as part of your overall nutritious diet is a step in the right direction. Research shows that balanced portions of milk and dairy products can provide essential nutrients while supporting healthy blood sugar levels. Connect with an expert Registered Dietitian Nutritionist to develop a personalized eating plan for you.

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