Per 100ml Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/whole-milk

Whole Milk

CARBS

4.8g

PROTEINS

3.2g

FATS

3.3g

Whole milk contains carbohydrates and should be consumed in moderation by individuals managing diabetes to avoid blood sugar spikes.

Quantity: 100ml

Glycemic Index: 30

Glycemic Load: 2

Fiber: 0g

Key Nutrients: Calcium, Vitamin D, Phosphorus

Health Impact: Whole milk has a moderate glycemic index and low glycemic load, but its carbohydrate content can still trigger insulin responses and affect blood sugar levels.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of fats and proteins along with carbohydrates.

🍽️ Best Paired With (Veg)

Chia Seed Pudding made with Whole Milk – Chia seeds are high in fiber and omega-3s, aiding in blood sugar control.
Avocado Smoothie with Whole Milk – Avocados provide healthy fats that help slow carbohydrate absorption.

🍽️ Best Paired With (Non Veg)

Scrambled Eggs with Whole Milk – Eggs are a high-protein option that helps in maintaining stable blood glucose levels.
Whole Milk with a side of Grilled Chicken – Protein from chicken aids in slower digestion and sustained energy without spikes in blood sugar.

🥄 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.
Heavy Cream – Higher in fat, can be diluted with water to reduce carb content while maintaining creaminess.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as whole milk has a moderate glycemic index.
30–60 min: Gradual rise in blood sugar due to lactose, a natural sugar in milk.
2–3 hr: Blood sugar levels begin to stabilize as the protein and fat in milk slow the absorption of lactose.

“Many in the low-carb community find that substituting whole milk with lower carb alternatives like almond or coconut milk helps in better managing their post-meal blood sugar levels.”
— BCDF community member

🧠 Lowering Impact Tip

Mix whole milk with a source of fiber or healthy fats to slow the absorption of sugars.

🤔 FAQs about Whole Milk

Is whole milk good for diabetes?

Whole milk can be included in a diabetic diet but should be consumed in moderation due to its carb content from lactose.

How does whole milk affect blood sugar compared to skim milk?

Whole milk has a similar carbohydrate content to skim milk but the higher fat content can help in slowing the absorption of sugars.

Have a question about Whole Milk or any other topic related to diabetes?

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