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https://www.bluecircle.foundation/food/dairy-milk
Dairy milk
CARBS
4.7g
PROTEINS
3.4g
FATS
1g
Dairy milk is not advisable for a low-carb diabetes approach.
Quantity: 100ml
Glycemic Index: 27
Glycemic Load: 4
Fiber: 0g
Key Nutrients: Calcium, Vitamin D, Protein
Health Impact: Dairy milk contains lactose, a natural sugar that can raise blood glucose levels. It also has a moderate insulin response and digestion time.
💉 Suggested Bolus
Pair with a high-fiber food or consider using a smaller serving size to minimize blood sugar impact.
🍽️ Best Paired With (Veg)
- Chia seed pudding – High in fiber and healthy fats, helps stabilize blood sugar levels
- Greek yogurt with nuts and seeds – Provides protein and healthy fats for balanced blood sugar
🍽️ Best Paired With (Non Veg)
- Egg and vegetable scramble – High in protein and fiber, supports blood sugar control
- Salmon with avocado salsa – Healthy fats and protein help regulate blood sugar levels
🥄 Smart Substitutes
- Unsweetened almond milk – Low in carbs and sugar, suitable for a low-carb diet
- Coconut milk – Low in carbs and sugar, can add a creamy texture to dishes
⏱ 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
“Many in the low-carb diabetes community find that switching from dairy milk to unsweetened almond milk or coconut milk has helped them better manage their blood sugar levels.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consider switching to unsweetened almond or coconut milk as lower-carb alternatives.
🤔 FAQs about Dairy milk
Can I still enjoy my coffee with almond milk instead of dairy milk?
Yes, unsweetened almond milk is a great low-carb alternative for coffee.
What are some low-carb recipes using almond milk?
You can use almond milk in smoothies, chia seed pudding, or as a base for creamy soups.
Have a question about Dairy milk or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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