Yes, people with diabetes can safely consume milk and yogurt, but it's important to choose the right types and moderate the intake to manage blood sugar levels effectively. Here are some guidelines:
Milk
- Type: Choose low-fat or fat-free milk to reduce saturated fat intake. Some people with diabetes might also opt for unsweetened plant-based milks like almond milk or soy milk, which have a lower carbohydrate content compared to cow's milk.
- Carbohydrate Content: Regular cow's milk contains about 12 grams of carbohydrates per cup (250 ml), mostly from lactose.
- Recommended Intake: It varies based on individual dietary plans, but generally, 1-2 servings of dairy per day is recommended. One serving is typically one cup (250 ml) of milk. Consulting with a healthcare provider or dietitian is advisable to tailor the intake to personal needs.
Yogurt
- Type: Choose plain, low-fat, or non-fat yogurt. Greek yogurt is a good option because it has higher protein content and often less sugar than regular yogurt. Avoid flavored or sweetened yogurts as they contain added sugars.
- Carbohydrate Content: Plain, low-fat yogurt contains about 5-10 grams of carbohydrates per serving (around 150-200 grams). Greek yogurt usually has about 6-8 grams per serving.
- Recommended Intake: Similar to milk, 1-2 servings per day can be included in a balanced diet. A serving size is generally around 150-200 grams.
General Tips
1. Monitor Blood Sugar: Check blood sugar levels regularly to see how milk and yogurt affect them.
2. Read Labels: Always check the nutrition labels for carbohydrate content and added sugars.
3. Combine with Fiber: Pairing dairy with high-fiber foods can help moderate blood sugar spikes.
Consulting with a healthcare professional or a registered dietitian is important to personalize these recommendations based on individual health status and nutritional needs.
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