1 Cup — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/a-cup-of-milk

A cup of milk

CARBS

12g

PROTEINS

FATS

Milk is a natural source of nutrition but contains lactose, a type of sugar, which can raise blood glucose levels and may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 240ml

Glycemic Index: 30-34

Glycemic Load: 4

Fiber: 0g

Key Nutrients: Calcium, vitamin D, phosphorus

Health Impact: Milk contains lactose, which can cause a moderate rise in blood sugar levels. The presence of fat and protein, however, helps moderate the rate of sugar absorption.

💉 Suggested Bolus

If using insulin, consider a split or extended bolus to manage the slower digestion due to the fat content.

🍽️ Best Paired With (Veg)

Chia seed pudding made with unsweetened almond milk – Provides a high-fiber, low-carb option that helps in slowing down glucose absorption.
Mixed nuts – Healthy fats and protein in nuts help modulate blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Boiled eggs – High in protein and fats, eggs can help stabilize blood sugar levels.
Smoked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide minimal carbs.

🥄 Smart Substitutes

Unsweetened almond milk – Lower in carbohydrates and calories, helping to manage blood sugar levels more effectively.
Coconut milk – Contains MCTs which can aid in managing insulin sensitivity and is also lower in carbs.
Heavy cream diluted with water – Provides a creamy texture with significantly fewer carbs, suitable for ketogenic diets.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as liquid foods can be absorbed quickly, but effect is lower with high-fat substitutes.
30–60 min: A gradual increase in blood sugar if original milk is used; significantly less with low-carb substitutes.
2–3 hr: Blood sugar begins to stabilize, especially with low-carb options which have minimal impact.

“Many in the low-carb community find that substituting traditional milk with low-carb alternatives like almond or coconut milk not only helps manage their blood sugar better but also supports their overall dietary goals.”
— BCDF community member

🧠 Lowering Impact Tip

Opt for full-fat versions to slow the absorption of lactose and consider consuming it in smaller quantities or alongside other low-carb foods.

🤔 FAQs about A cup of milk

Can I drink milk if I am on a strict low-carb diet?

Traditional cow's milk contains lactose, a sugar that can raise blood sugar levels. Consider low-carb alternatives like unsweetened almond or coconut milk.

How does milk affect blood sugar compared to its substitutes?

Cow's milk can cause quicker and higher blood sugar spikes due to its carbohydrate content primarily from lactose. Unsweetened plant-based milks usually have fewer carbs and cause less of a spike.

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