Download the Full Metabolic Intelligence Report (PDF)
1 cup milk
CARBS
12g
PROTEINS
8g
FATS
8g
Quantity: 240ml
Glycemic Index: 27
Glycemic Load: 4
Fiber: 0g
Key Nutrients: Calcium, Vitamin D
Health Impact: Milk contains lactose, a natural sugar that can raise blood glucose levels. The protein and fat content can help slow down the absorption of sugar, but it may still lead to a moderate increase in blood sugar.
💉 Suggested Bolus
Pair with a source of fiber or consume in moderation to minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Avocado salad with feta cheese – Provides healthy fats and fiber to balance blood sugar
- Zucchini noodles with pesto – Low-carb alternative to pasta for stable blood sugar levels
🍽️ Best Paired With (Non Veg)
- Grilled salmon with steamed broccoli – High in protein and healthy fats for blood sugar control
- Chicken stir-fry with mixed vegetables – Balanced meal with lean protein and low-carb veggies
🥄 Smart Substitutes
- Unsweetened almond milk – Lower in carbs and sugar compared to regular milk
- Coconut milk – Contains healthy fats and minimal carbs
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Minimal impact on blood sugar
— BCDF community member
🧠 Lowering Impact Tip
Consider opting for unsweetened almond or coconut milk as lower-carb alternatives.
🤔 FAQs about 1 cup milk
Can I use unsweetened soy milk as a substitute?
Yes, unsweetened soy milk can be a good low-carb alternative to regular milk.
Is it better to choose full-fat or low-fat milk?
Full-fat milk is often preferred as it contains fewer carbs and helps in maintaining satiety.
Download the Full Metabolic Intelligence Report (PDF)
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