What is the best milk to lower blood sugar?

Almond milk : Almond milk has a low GI and is low in carbohydrates, resulting in a minimal effect on blood sugar levels. Soy milk: Soy milk is another low carbohydrate option for people with diabetes. Its comparatively high protein content may help with maintaining steady blood sugar levels.

Does almond milk spike blood sugar?

In general, almond milk is considered to be low in carbohydrates. Therefore, it should not significantly affect blood sugar levels . However, it is essential to note that the carbohydrate content of almond milk can vary depending on the brand and the specific product.

What kind of milk should a diabetic drink a day?

People with diabetes may need to limit the amount of flavored sweetened milk they drink. People with diabetes may choose to use milk products that are full fat or whole, reduced fat or fat free depending on their preference or their calorie and nutrition goals.

What are the four best drinks to lower blood sugar?

Editor's summary. Drinking water is an excellent way to stay hydrated without consuming sugar. Green tea, cow's milk, and fermented milk (kefir) could also help you manage your blood sugar responses. Coffee also contains compounds that may help regulate blood sugar, but confirming this requires more research.

What is the only milk without sugar?

Milk without sugar is a healthy and nutritious beverage that can be enjoyed by people of all ages . It is a great source of calcium, protein, and other essential vitamins and minerals. Milk without sugar can be used in a variety of recipes, from smoothies to baked goods.

Is oat milk bad for your blood sugar?

In conclusion, while oat milk does raise blood sugar levels (like all foods), its overall impact on blood sugar levels is considered low/medium based on GL & GI data. Individuals with specific dietary concerns should always consult healthcare professionals to determine the best choices for their health needs.

What milk doesn't raise blood sugar?

Almond milk: The fat in almond milk is predominantly monounsaturated fat. Eating more of this fat and less carbohydrates or saturated fat may help control blood sugar and improve insulin resistance. Almond milk's mild, nutty flavor makes a great base for chia pudding or smoothies.

Which nuts should diabetics avoid?

Nuts can make a simple snack. Most are safe to eat raw, and they are available in many grocery stores. People with diabetes should avoid salted varieties .

What should diabetics drink first thing in the morning?

Water is the best all-round drink . If your family likes flavoured waters, make your own by adding a squeeze of lemon or lime, or strawberries.

Does milk work for low blood sugar?

Milk contains vitamin D and carbohydrates, so Norton suggests drinking one cup of fat-free milk when your glucose levels start to drop .

Is oat milk good for high blood sugar?

While some studies indicate that oat milk has a gentler impact on blood sugar levels than cow's milk, individual responses vary. Oat milk's potential to cause a spike in blood sugar levels is often lower than other sweetened plant-based alternatives, making it a diabetes-friendly choice .

What dairy products are good for diabetics?

Low-fat dairy foods, especially yogurt , do have a beneficial role, while most other dairy foods show no association.

The Best and Worst Milk Alternatives for Blood Sugar

Are you one of the millions of people that wakes up each day, excited to enjoy that warm cup of joe? Maybe you add in some creamer to give it a little more flavor? And if you can’t tolerate dairy (hey, me too!) you may have tried some different milk alternatives, such as almond milk or coconut milk.

If you’re on the journey to better health, your morning cup of coffee is a great place to start making small changes that can make a big impact. There are many milk alternative options that could either: 1) set you up for success or, 2) make your blood sugar crash faster than lonely carbs on an empty stomach!

Lucky for you, I have a comprehensive review below so you can pick a milk alternative that comes with all the flavor, but without a blood sugar crash hangover.

In order to find the best milk alternative for your health, you need to master label reading! That black and white square, the nutrition facts, on the back of your milk container provides the best resource for getting the best overview of it’s true nutrient density. Here, you can determine: are there a lot of added ingredients? What is the sugar content? What kind of sweeteners, if any, are used? Is there any protein in there?

As always, I’ve done the research for you, and compiled a list of best and worst milk alternatives, along with some of my favorite brands of the best milk alternatives out there!

A note on Plant-Based Milk

Plant-based alternatives for many foods have become popular over the years, so it’s not surprising that there are so many plant-based milk alternatives on the market!

Some #WWWO (What Would Whitney Order) Tips when picking out milk alternatives:

Unsweetened is best!
- No added sugars means less chance of a blood sugar spike!
Look for protein!
- If your milk alternative has protein it can stabilize your blood sugar and is a great way to get some additional satiety into your diet, helping to keep you full, longer!
Limit added ingredients
- If the list of ingredients is a mile long, and has a lot of words you can’t pronounce, consider nixxing it for a product with less than 5 readable ingredients.

Worst Milk Alternatives for Blood Sugar-

Pea Milk

Have you heard of Ripple? Ripple is a plant-based milk, with the ‘plant’ base being composed of pea protein. 1 serving contains 6 grams of carbs, and 8 grams of protein. Unfortunately though, cane sugar is the third listed ingredient. Following closely behind that is vegetable oil; a known inflammatory oil.

If you can’t drink nut milks due to an allergy or intolerance, I would recommend flax milk as a nut free option. Even though this plant-based option has some protein, the added sugar and oils is less than desirable for your overall health.

Instead of this option (which frankly, has the weirdest texture and mouthfeel), use one of our other recommendations, below!

The Beloved Oat Milk

While this milk seems to be very popular amongst the milk alternative crowd, it is actually the worst for your health and blood sugar. They have the highest grams of carbohydrates because of them being made of oats; a whopping 14 grams per cup, with only 3 grams of protein.

Best Milk Alternatives for Blood Sugar-

Flax Milk

This milk alternative gets all the stars in my book! With only 2 grams of carbs per one cup, and 8 grams of protein, this is a Whitness Nutrition favorite. I love when I can add in extra protein first thing in the morning, especially with my cup of coffee (enjoyed after a balanced breakfast, of course!).

Another #bloodsugarbliss favorite, this milk alternative contains a great amount of protein and omega-3’s that are good for heart health! Flax milk is also wonderful for individuals with nut allergies or intolerances.

My favorite brands? Good Karma and Malibu Mylk.

Almond Milk

Almond milk is a fantastic milk alternative! Coming in at only 1 gram of carbs per serving and 1 gram of protein, this nut milk option is a great swap for better blood sugar balance and overall health maintenance. If you are trying to swap out unnecessary empty carbs, almond milk in your morning coffee is a great place to start!

Not only does it have a low glycemic index, but it also a source of healthy fats and calcium! Some of my favorite brands include MALK and Joi Almond Milk Base. Nutpods is my favorite creamer alternative; containing no sugar and made with both almonds and coconuts, giving it a great creaminess! They also come in a wide variety of flavors.

Pistachio Milk

Whoa, talk about a new fun find! This creamy milk alternative is another option for those looking to change up their choices. It adds a natural nutty flavor to your cup of coffee, with none of the artificial flavorings. Containing only 3 grams of carbs and 2 grams of protein, this milk option is a great one for those who dislike the more watery plant-based milk alternatives.

Pistachios are also a great source of antioxidants, healthy fats, and are a great source of potassium! Get all that added benefit in your cup of coffee by switching to unsweetened pistachio milk. I love the brand Táche!

Need more spunk in your cup?

Additions like Further Foods Chocolate Collagen (see how well it mixes into coffee here!); not only add flavor and chocolatey goodness, but provided added protein and joint support, too! Not a chocolate fan?This collagen is a great unflavored option and mixes in just as well!
Sprinkle cinnamon into your coffee to add warmth, flavor and blood sugar support along with your almond milk!
Local to Dallas, or just need some dietitian-approved coffee inspiration for when you want to treat yourself to coffee?! Grab my recommendations, here.

“For extra support in making healthy and sustainable swaps in your diet, book a discovery call, join the waitlist or pick an appointment time today to work with me and start your journey to real change for real joy and real life”

The Best and Worst Milk Alternatives for Blood Sugar - (2024)