Best Milk Alternatives for Diabetics!

Which Milks to Avoid and My Top Picks!

Today, I’m going to review all the milk alternatives that are either the best milk alternatives or healthiest milks. I will give you my professional opinion on which to use and which to avoid as a diabetic.

Keep reading to the end because I’m going to tell you, which milk I think diabetics should use more of. Real milk is not healthy for you. Yes it gives you a lot of nutrients that your body needs including vitamins, minerals, and proteins but also a lot of carbs and saturated fat. It also has lactose which is a natural sugar that is good for your body.

However, some people are allergic to lactose or are unable to digest it properly, so they need to avoid milk or use a milk alternative. There are many different types of milk alternatives on the market today including soy milk, almond milk, oat milk, and coconut milk. These milks are made from plants and do not contain lactose.

They are also usually lower in calories and fat than real milk. Soy milk is the most popular type of milk alternative and can be used in coffee or tea instead of real milk. It also works well in baking recipes. Almond milk is a good choice for people who are lactose intolerant or have a dairy allergy.

It has a nutty flavor and can be used in smoothies or as a drink on its own. Oat milk is another popular choice for people who are looking for a healthy alternative to cow’s milk. It is high in fiber and low in calories. Coconut milk is a good choice for people who are looking for a dairy-free option. It has a creamy texture and can be used in baking or as a drink on its own.

There are also many plant-based milks that are flavored with vanilla, chocolate, or hazelnut. These milks can be used in coffee or tea instead of regular milk. My personal opinion is that the best milk alternative for diabetics is oat milk because it is healthy and has no sugar added.

Whole milk, is about 3.2% fat which is the natural amount of fat that milk has straight from the cow! Milk is something to watch out for in your diabetic diet. Whole milk has about 8 grams of protein per cup plus you’ll get 25% of your daily vitamin D and 30% of your daily calcium. If you want to learn about how much milk can a diabetic drink read this.

Now, let talk about the carbs… A cup of whole milk contains around 12 grams of carbohydrates, with 11 of those being sugar. Now, if you think that this amount of carbs is good and won't spike your blood sugar, you might want to think again.

This is because anything liquid will get absorbed faster and will therefore cause your blood sugar to spike. So, if you're making smoothies, try adding some avocado to slow down the absorption of the carbs in the milk.

All in all, if you're diabetic, it's important to be mindful of the kind of milk you're consuming. Whether you're just drinking a glass of it or using it as an ingredient, make sure you don't pair it with high carbohydrate foods (like cereal). Trust me, it's not worth it. I’m starting with Oat milk.

Lately, Oat milk has been such a craze, it made it all the way to the Starbucks menu! Everywhere I’ve been lately, Oat Milk has been a featured choice. So, what’s the nutritional deal? Oat milk is a type of plant-based milk that is made from oats that have been soaked in water and then ground into a fine powder.

One cup of oat milk contains approximately 24 grams of carbs, which is higher than the other types of plant-based milk such as almond milk and soy milk. The high carb content in oat milk is due to the fact that oats are a very starchy grain.

In addition to being high in carbs, oat milk is also a good source of protein and fiber. Although it does not have as much protein as soy milk, it does have more fiber than both soy milk and almond milk. Oat milk is also a good source of vitamins and minerals, including calcium, potassium, and vitamin D.

Plain, Original Oat milk contains only about 1.5 grams of fat non of which is saturated fat which is good per cup, 2 grams of protein, 20% of your Vitamin D, and 25% of your daily calcium. BUT! Since Oat milk is made from well….Oats! It’s much higher in carbohydrates.

1 cup contains about whopping 19 grams of carbs with 2 grams of fiber with a total net carb of 17 grams. Even plain Oat milk has about 4 grams of added sugar. Yes, it’s creamy and tastes pretty good but overall, Oat milk is not the best choice for diabetics or for people watching carbohydrates.

If added to a smoothie you can be well over 30 grams of carbohydrates with only a few additions. Here are my top picks for anyone watching carbohydrates like my keto friends, diabetic or non-diabetic.

#1: Almond milk

Almond milk would be the healthiest milk alternative among all milk if not the best-tasting milk alternative. Almond milk is one of the top-selling plant-based milk because of its rich texture and flavor.  

However, since it’s a processed beverage, you may wonder whether it’s a nutritious and safe option. Most milk substitutes whether be it almonds or any other nuts or oats are blended with water then strained to remove pulp. Of course, there may be some preservatives in store-bought ones, but making this milk at home isn’t hard at all.

In conclusion, the wonderful qualities of almond milk include a velvety texture, a mildly sweet flavor, a calcium content of 450 milligrams per serving, and the absence of lactose. Only 40 calories, 0 grams of saturated fat, and just 2 grams of carbohydrates are contained in one cup. It has a flavor that is naturally nutty and works really well in smoothies.

You can also enjoy it steamed with your morning latte. Just be sure to stick with the version that does not have any added sugar. When it comes to the best milk for diabetics, almond milk takes the cake – or, should we say, the cup? Dairy milk is naturally high in sugar, which can quickly raise blood sugar levels. Soy milk is a good alternative for those who are looking for a dairy-free option, but it is also high in carbohydrates.

Almond milk, on the other hand, is low in both sugar and carbs, making it an ideal choice for those with diabetes. In addition, almond milk is a good source of calcium and vitamin D, which are essential nutrients for bone health. So if you're looking for a milk that won't spike your blood sugar levels, almond milk is the best choice.

#2: Unsweetened Soymilk

When it comes to choosing the best milk for a diabetic diet, there are a few factors to consider. cow's milk is the best source of calcium, but it also contains high levels of saturated fat and cholesterol. Soymilk is a good alternative for diabetics who are looking for a low-fat, low-calorie milk option. It is also a good source of protein and vitamins.

However, soymilk does not contain any cholesterol or saturated fat. In addition, it is important to choose a soymilk that is unsweetened and fortified with calcium and vitamin D. Soymilk can be found in most supermarkets and health food stores. Calcium is abundant in soymilk, as is vitamin B-12, and it does not contain any dairy products.

There are only 4 grams of carbohydrates, and 7 grams of protein, and soymilk only has 4 grams of total fat, with only 0.5 grams of that fat being saturated. Smoothies also benefit greatly from the addition of soymilk due to its silky texture and unadulterated flavor profile.

#3: Low-fat Goat Milk. 

If you are not familiar with goat milk, you may be thinking that sounds gross.  But if you want an option a little closer to cow’s milk this is a good choice. It has 8 grams of protein and 11 grams of carbs per cup. It’s rich in calcium and tastes great in milkshakes or smoothies! Just make sure to use a healthy sugar substitute like stevia or monk fruit. If you haven’t watched it already, please check out my new video on sugar substitutes.

Goat milk is often recommended for diabetics because it is lower in lactose than cow milk. Lactose is a type of sugar that can be difficult for some people to digest, and it can cause problems like gas and bloating. Goat milk also contains more medium-chain fatty acids than cow milk.

These fatty acids are metabolized differently by the body and can help to regulate blood sugar levels. In addition, goat milk is a good source of protein and calcium. Both of these nutrients are essential for maintaining bone health and preventing osteoporosis.

While goat milk may not be suitable for everyone, it can be a healthy alternative for diabetics who are looking for a dairy option that is easier on their digestive system and helps to regulate their blood sugar levels. It is one of the healthiest milks.

#4: Unsweetened Flax Milk

The fact that it is sometimes more challenging to track down makes this option less appealing to most people. On the other hand, you should be able to locate this item in most health food stores. One cup of flax milk only contains 25 calories and one gram of carbohydrates.

The fact that this option has approximately 1,200 milligrams of omega-3 fatty acids in it makes it a wonderful choice for anyone! Additionally, it does not contain the majority of allergens. Unsweetened flax milk is a dairy-free and vegan-friendly milk alternative that is also low in carbs. It is made from ground flax seeds and filtered water.

Flax milk is a good source of omega-3 fatty acids, which are essential for maintaining heart health and preventing chronic diseases. This milk alternative is also free of saturated fats, cholesterol, and added sugars.

As such, it is a healthier choice for diabetics and those who are looking to reduce their intake of unhealthy fats. Moreover, flax milk contains no lactose, making it an ideal choice for those who are lactose intolerant. Overall, unsweetened flax milk is a healthy and nutritious alternative to dairy milk.

#5 Coconut milk?

Coconut milk is a popular alternative to dairy milk. It is made from the flesh of mature coconuts and is generally white in color. Coconut milk is rich in nutrients and has a creamy consistency. It can be used in place of dairy milk in many recipes, and it is also a popular choice for people who are lactose intolerant or have allergies to cow's milk.

Coconut milk is a good source of Healthy Fatty Acids, which can help to improve cholesterol levels and heart health. Additionally, it is high in vitamins C, E, B1, B3, B5 and B6 as well as iron, selenium, calcium and magnesium. Thus, coconut milk not only provides essential nutrients but can also help to improve overall health.

If you're looking for a milk alternative that's not only good for you but also tastes great, coconut milk is your best bet. It is wonderful that one cup of coconut milk contains approximately 7 grams of fat, 1.5 grams of carbohydrates, and 0.5 grams of protein. Now you have to enjoy the coconut because the milk has a coconut flavor to it.

It will still be beneficial for people who are following the keto diet, and the flavor won't be noticeable if it's blended into a smoothie like that. You can give soups, stews, casseroles, and curries a rich and creamy texture by adding full-fat coconut milk.

The only exception is if you have a problem with your cholesterol levels. Oops! You do realize that nothing can ever be perfect, right? What else to pay attention to when choosing a milk alternative? Although regular, full-fat, canned coconut milk is great for a keto diet, other types may not be as good.

For example, sweetened versions may contain way too many carbs to push you over your daily carb allowance. So, check the nutrition label to make sure you do not buy sweetened coconut milk.

What Milk Is Best In Coffee For A Diabetic?

Coffee can benefit from the addition of low-carb milk, particularly plant-based varieties. The fact that plant-based milk is healthy is one of the many advantages of consuming it. In addition to that, it does not contain any lactose or cholesterol.

Additionally, plant-based milk is an excellent source of a variety of vitamins and minerals. One more advantage of substituting plant-based milk for animal milk in coffee is the thicker foam that is produced. You can make latte art with this foam, or you can use it to give your coffee a more distinctive appearance.

Make sure to select a plant-based milk that can produce foam when you are looking for a plant-based milk to use in your coffee. Almond milk and soy milk are two excellent options to consider. There will be some foam produced, but not nearly as much as when using cashew milk or coconut milk.

Start with a small amount of plant-based milk when adding it to coffee, and continue adding more until the beverage reaches the desired level of creaminess. Depending on how much milk you put in your coffee, you may need to make adjustments to the amount of coffee that you use. You should experiment with a variety of plant-based milks in your coffee until you find one that you enjoy using.

Verdict

There are a variety of plant-based milk alternatives available on the market today. These include almond milk, soy milk, coconut milk, and rice milk. Each of these options has its own unique flavor and nutritional profile.

For example, almond milk is a good source of calcium and vitamin D, while coconut milk is rich in medium-chain fatty acids. However, plant-based milks are also generally lower in calories and carbs than dairy milk. This makes them a good choice for people who are looking to cut down on their sugar intake or lose weight.

Unsweetened almond milk is a particularly good option for people following a low-carb diet, as it contains just 1 gram of carbs per cup. There are many milk alternatives on the market these days, but my personal favorite is almond milk. For diabetics or those carb-conscious, almond milk is a great choice because it contains only 2 grams of carbohydrates per cup.

It's also lactose-free, cholesterol-free, gluten-free, and vegan. And most importantly, it's smooth and delicious. Almond milk also works well in most recipes, including my morning latte. Plus, it has 50% more calcium than regular cow milk. So if you're looking for a healthy alternative to dairy milk, almond milk is a great option.

If you enjoyed this about the best milk alternatives and hope it helped you to decide on the healthiest milk alternative or the best tasking milk alternative for you. Who is Dr. Ergin? Dr. Ahmet Ergin is an endocrinologist interested in and passionate about diabetes care.

He is the Founder of SugarMD Youtube Channel Dr. Ergin earned his medical degree with honors at Marmara University School of Medicine in Istanbul, Turkey. Then, he completed his internal medicine residency and endocrinology fellowship at Cleveland Clinic in Cleveland, Ohio. He is a board-certified Internal Medicine and Endocrinology, diabetes, and metabolism physician.

He is also a certified diabetes education specialist. Disclaimer: Any information on diseases and treatments that may be found on this website is provided solely for the purpose of providing general guidance and should never, under any circumstances, be used in place of the advice provided by your physician or another qualified healthcare professional.

When you have questions or concerns about your current medical condition, you should never hesitate to consult with your primary care physician or another appropriately.