Studies have shown that dairy products can lower the risk of getting type 2 diabetes. They provide a good source of calcium, vitamins, protein and minerals. Many dairy products such as non-fat or low-fat milk and yogurt can be eaten as a mid-snack meal.
What are dairy products?
Dairy products are products of milk such as milk, yogurt, cheese, cream, etc.
What are the best choices ?
For people who are living with diabetes, the best choices of dairy products are:
- Fat-free (skim) or low-fat (1% fat) milk,
- Low-fat or fat-free fruit yogurt sweetened with a low-calorie sweetener,
- Low-fat plain yogurt,
- Unflavored soy milk, almond milk.
Tips for using dairy products
Each serving of milk (about 170 grams) contains about 12 grams of carbohydrate and 8 grams of protein. Greek yogurt has more protein than other types of yogurt, with about 12 grams. You can use this information to build a healthy diet.
If you do not like low-fat milk, you can gradually change from whole milk to 2% milk and then 1% to non-fat milk. It may take time for you to get used.
Using 1% milk can help you save 70 calories and 4 grams of fat per serving.
You should drink about 220 grams of milk per day.
If you are pregnant or breastfeeding, you should have four or five servings of milk per day.
Milk is good for your health, no matter if you have diabetes or not. But, the best choices for diabetic people are non-fat and low-fat dairy products. You can discuss with diabetes teacher or doctor to determine the right options for you.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: January 4, 2017 | Last Modified: January 4, 2017
Choi HK, Willett WC, Stampfer MJ, Rimm E, Hu FB. Dairy consumption and risk of type 2 diabetes mellitus in men: a prospective study. Arch Intern Med. 2005 May 9;165(9):997-1003.
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/dairy.html?referrer=https://www.google.com.vn/. Accessed October 28, 2016.
Milk Products and Type 2 Diabetes: An Update. https://www.dairynutrition.ca/scientific-evidence/roles-on-certain-health-conditions/milk-products-and-type-2-diabetes-an-update. Accessed October 28, 2016.