Types of MilkBefore we get started, please understand that not all types of milk are suitable for people with diabetes. Therefore, it is essential to understand the different types and choose the one that best suits you. Here are the different kinds of milk available:
Regular or full-fat milkFull-fat milk, also known as whole milk or full-cream milk, contains milk fat between 3.2% – 3.8%. It is pasteurised and homogenized and has a rich, creamy texture. Also known as full-cream or whole milk, it has a rich and creamy texture. It is closest to the most natural form of milk and contains all the nutrients, even after processing.
Low-fat milkAs the name suggests, low-fat milk has less fat. It has the same nutritional benefits with excess calcium content, except for the fat, which is less than 1.5% milk-fat on average.
Skim milkIn slim milk, all the milk fat is removed from the whole milk. It has not more than 0.15% milk fat and needs milk solids to improve the taste. Skim milk is often recommended as milk for people with diabetes.
Lactose-reduced or lactose-free milkFound in most milk, lactose constitutes 2-8% of milk. However, in some instances, people are intolerant to lactose and therefore opt for lactose-reduced or lactose-free milk. It removes some or all of the lactose removed from the milk, thus being easier to digest for lactose intolerant people.
Buttermilk or cultured milkButtermilk is formed after souring the milk. It has a tangy flavour and is excellent for baking.
Flavoured milkFlavoured milk is made by adding different flavours to whole, low-fat, or skim milk. Although they have a calcium content, they also are high in carbohydrate content due to the added sweeteners.
Powdered milkPowdered milk is formed by evaporating pasteurised milk. The powder contains close to 40% milk solids dried to prevent particles from clumping and to reduce the moisture content. This is even available to people with diabetes in the form of diabetes-friendly milk powder.
Condensed milkCondensed milk is made by removing all the water content from the whole milk. Mostly used in dessert dishes, it is thick and creamy in nature and can last for years if canned and unopened.3x more protein and no added sugar, buy Diabawhey Protein Powder
Composition of MilkAs per the National Dairy Council, milk contains nine essential nutrients that are beneficial to us:
- Calcium: Helps in developing strong bone structure; maintains bone mass.
- Protein: Repairs or builds muscle tissues; source of energy.
- Vitamin D: Essential for healthy bones.
- Potassium: Maintains blood pressure.
- Vitamin B12: Develops healthy red blood cells and nerve tissue.
- Vitamin A: Necessary for a strong immune system, good eyesight, and skin.
- Riboflavin(B2): Helps to convert food into energy.
- Niacin: Metabolizes fatty acids and sugars.
What are the Benefits of Milk for People With Diabetes?Several studies have shown a relationship between milk and diabetes. In fact, certain studies have stated adding milk to the diet can reduce the risk of diabetes. However, the studies also stated the results could also factor in lifestyle changes too. Moreover, the fat present in milk is saturated fat, which is proven to have helped in Type-2 diabetes.Shivangi Gupta, Diabetes Educator at BeatO shares, “Toned/double toned milk can be added to the diet of people with diabetes. Also, milk products like toned curd, and double-toned paneer has lesser calories in comparison to milk. Non-diary products like soy milk/almond milk/coconut milk can be used as they’ve fewer calories.”One point to be noted is that selecting the type of milk is essential, especially in the case of diabetes. This mainly depends on your daily diet, daily carbohydrate intake, and the flavours you prefer.Read More: Benefits of Makhana for Diabetes PatientsThe best way to find the best-suited milk for people with diabetes is by consulting your health coach.Author – Shahana Khatoon
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