Cow’s milk, though it contains natural sugars (about 12 g per cup), is generally considered a healthy food for people with diabetes, at least in moderation. Studies in the United States and abroad suggest that full-fat milk, cheese, and yogurt may not have negative effects on heart or vascular health as previously thought. And regardless of fat content, some milk and other dairy foods have a neutral or beneficial effect on cardiovascular outcomes.
“I think dairy milk is fine as long as you think about low-fat or fat-free milk,” says Rao, which will lower the saturated fat content. A cup of reduced-fat milk also adds about 8 g of protein to your cereal bowl. But you should “obviously avoid things like chocolate milk and sweetened milks,” says Rao.
Plant-based milks vary significantly in nutrition, so it’s impossible to generalize about the category. Some options, like almond milk and soy milk, tend to be both low-carb and low-calorie. On the other hand, certain plant-based milks will pack in twice as much sugar as dairy milk. These details will vary by product and brand, so check the Nutrition Facts label to be sure.
“I think you have to be careful with oat milk,” says Rao. “Although you may have a lot of fiber in there, it’s also got a lot of straight-up carbohydrates. And then coconut milk has perhaps a little too much saturated fat content.”
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