💉 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.

🧠 Lowering Impact Tip

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