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https://www.bluecircle.foundation/food/one-cup-milk-in-morning
One cup milk in morning
CARBS
12g
PROTEINS
8g
FATS
8g
Milk contains carbohydrates primarily in the form of lactose, which can raise blood sugar levels. It is not ideal for a strict low-carb diet.
Quantity: 240ml
Glycemic Index: 30-34
Glycemic Load: 4
Fiber: 0g
Key Nutrients: Calcium, Vitamin D, Vitamin B12
Health Impact: Milk's lactose content can cause a moderate rise in blood sugar, necessitating careful management in diabetic diets.
💉 Suggested Bolus
Consider a dual-wave bolus if using insulin, to manage the initial and delayed glucose rise.
🍽️ Best Paired With (Veg)
- Chia seeds – High in fiber and protein, helps to slow glucose absorption.
- Flaxseeds – Rich in omega-3 fatty acids and fiber, aiding in blood sugar control.
- Nuts – Healthy fats and protein can help moderate blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Boiled eggs – High in protein and fats, no carbs, stabilizes blood sugar levels.
- Smoked salmon – Rich in omega-3 fatty acids and protein, supports overall metabolic health.
- Cheese – Low in carbs and high in fat and protein, helps in slow digestion and blood sugar control.
🥄 Smart Substitutes
- Almond milk – Lower in carbs and calories, helps in managing blood sugar levels.
- Coconut milk – Contains MCTs which can aid in metabolism and is lower in carbohydrates.
- Soy milk – Moderate in carbs and high in protein, supporting blood sugar stabilization.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as liquid foods can be absorbed quickly.
- 30–60 min: A moderate rise in blood sugar, depending on the carb content of the milk.
- 2–3 hr: Blood sugar begins to stabilize as the body processes the milk.
“Many in the low-carb community find that substituting traditional milk with lower-carb alternatives like almond or coconut milk helps manage their blood sugar more effectively throughout the day.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Opt for full-fat versions to slow digestion or consider alternatives like unsweetened almond milk.
🤔 FAQs about One cup milk in morning
Can drinking milk spike my blood sugar?
Milk contains lactose, a natural sugar, which can cause blood sugar levels to rise. Choosing lower-carb milk alternatives can help minimize these spikes.
Is milk allowed in a low-carb diet for diabetes?
While traditional cow's milk has carbs, there are many low-carb alternatives like almond, soy, or coconut milk that are suitable for a low-carb diet.
How can I incorporate milk into my diet without increasing my carb intake?
Opt for low-carb milk alternatives and consider pairing it with other low-carb foods to balance your meal.
