Milk is a staple in many people’s diets, but for those with insulin sensitivities, it can be a bit more complicated. Low-fat milk, in particular, can cause a spike in blood sugar levels due to the lack of sufficient cream (fat) to stabilize the glucose curve. However, there are ways to enjoy milk without the adverse effects on your blood sugar levels.
Smart Milk Choices for Stable Blood Sugar
• Limiting milk intake to 100 ml per serving will prevent a sugar spike. Low-fat milk metabolises faster, hence portion control is advisable.
• Consider switching to full-fat milk to help reduce the glucose curve, but watch out for the extra calories.
• Add nuts and chia seeds to your milk for added healthy fats and protein. This will improve the glycemic load of milk and control sugar spikes.
• Consider switching to plant-based milk alternatives like soy milk or almond milk.
Low-fat milk contains lactose, a milk sugar that can cause an increase in blood sugar levels. Without sufficient fat content to slow down the absorption of lactose, low-fat milk can cause a spike in blood sugar levels. In contrast, full-fat milk has a lower glycemic index, meaning it will have a slower effect on blood sugar levels.
