Is Lactose Good for Diabetics? Understanding Milk's Impact on Blood Sugar

November 18, 2025 •

4 min read

According to the American Dairy Association, dairy products can be a core part of a healthy diet for people with diabetes, but the natural lactose sugar in milk will affect blood glucose. The question, 'Is lactose good for diabetics?' requires a nuanced look at portion size, fat content, and individual health needs to find the right balance.

Quick Summary

Lactose is milk's natural sugar and can influence blood sugar levels, but dairy's protein and fat content can help slow absorption. Choosing low-fat, unsweetened, and portion-controlled options is key for managing diabetes effectively.

Key Points

Lactose is a Carb: Lactose is milk's natural sugar and, as a carbohydrate, will cause a rise in blood sugar, requiring portion control.
Protein and Fat Mitigate Spikes: The protein and fat in dairy can slow the absorption of lactose, leading to a more gradual increase in blood glucose.
Choose Low-Fat and Unsweetened: For diabetics, it's best to opt for low-fat, unsweetened dairy products like skim milk or plain Greek yogurt to minimize calories and added sugars.
Fermented Dairy is Beneficial: Fermented options like yogurt and cheese often contain less lactose and offer probiotics, which may support better glycemic control.
Monitor Your Response: Since individual reactions vary, checking your blood sugar levels after consuming dairy is the most effective way to understand how your body processes it.

The Role of Lactose and Dairy in Diabetes Management

For people managing diabetes, controlling blood sugar levels is a primary goal. Dairy products, like milk, contain a natural sugar called lactose, which is a carbohydrate and, therefore, can affect blood glucose. While the presence of sugar often causes concern, it's important to understand the bigger picture of how lactose, along with other components in dairy, interacts with your body. A key takeaway from many health organizations, such as Diabetes UK, is that dairy can be part of a balanced diet for those with diabetes, provided the right choices are made.

How Lactose Affects Blood Sugar

Lactose is a disaccharide, meaning it is broken down into two simpler sugars—glucose and galactose—in the digestive tract. The glucose is then absorbed into the bloodstream, which will cause an increase in blood sugar. An average 8-ounce serving of cow's milk contains about 12 grams of carbohydrates, primarily from lactose. The speed and magnitude of this blood sugar rise, however, are influenced by several factors:

Other nutrients: Dairy also contains protein and fat, which help to slow down the digestion and absorption of carbohydrates. This can result in a more gradual, less dramatic rise in blood sugar compared to consuming pure sugar.
Portion size: As with any carbohydrate source, larger portions of milk or other lactose-containing products will have a more significant impact on blood glucose. Portion control is essential for preventing unwanted spikes.
Individual response: Everyone's body responds to food differently. Some people with diabetes may be more sensitive to the effects of lactose on blood sugar than others. Monitoring blood glucose after consuming dairy is recommended to understand your personal tolerance.

The Health Benefits of Dairy for Diabetics

Beyond its carbohydrate content, dairy provides valuable nutrients that can support overall health for people with diabetes.

Bone Health: Dairy products are excellent sources of calcium and vitamin D, which are crucial for maintaining strong bones and teeth. This is particularly important for individuals with diabetes, who can have an increased risk of bone fractures.
Protein Content: The high-quality protein in milk helps with satiety and muscle maintenance. Protein also helps to mitigate the glycemic response from the lactose, as mentioned above.
Probiotics: Fermented dairy products like yogurt and kefir contain probiotics, which are beneficial bacteria that can support gut health. Some research suggests that these can also play a role in improving glycemic control.

Choosing the Right Dairy for Your Diet

Not all dairy products are created equal when it comes to diabetes management. Reading nutrition labels is critical to check for carbohydrate content, especially added sugars, and to monitor fat levels.

Fermented Dairy: Yogurt and Cheese

Yogurt and cheese are often considered better options than milk due to their fermentation process, which reduces lactose content. Unsweetened Greek yogurt is a great choice as it is high in protein and low in carbohydrates. Cheese contains minimal carbohydrates and is a good source of protein and fat, which has a minimal effect on blood glucose. Studies have repeatedly shown links between fermented dairy and a reduced risk of type 2 diabetes.

Dairy Milk vs. Alternatives

For those who are lactose intolerant or prefer a dairy-free lifestyle, there are many alternatives available. However, checking labels for sugar content is still vital.

Comparison of Milk and Alternatives


Type of Milk	Lactose Content	Carbohydrates (per 8 oz)	Best For Diabetics?
Whole Milk	Present	~12g	Use in moderation; higher in saturated fat.
Skim Milk	Present	~12g	Lower in calories and fat; still contains lactose.
Lactose-Free Milk	Broken down	~12g (simpler sugars)	Tastes sweeter but still contains carbs; suitable for those with intolerance.
Unsweetened Almond Milk	None	~1-2g	Excellent low-carb option.
Unsweetened Soy Milk	None	~4g	A good low-carb, high-protein alternative.
Unsweetened Flax Milk	None	~1g	Very low-carb option, contains Omega-3s.

For milk alternatives, always choose the unsweetened versions to avoid unnecessary added sugars. Many flavored varieties, including those made with plant-based milks, can contain high amounts of added sugar.

Practical Tips for Incorporating Lactose into Your Diet

Managing your intake of lactose and dairy involves being mindful of your choices and how they affect your unique body. Here are some actionable tips:

Monitor your portions: Stick to recommended serving sizes, such as 200ml (⅔ pint) of milk or a standard 125g pot of unsweetened yogurt.
Choose wisely: Opt for low-fat or skim milk instead of whole milk, and prioritize unsweetened yogurt and cheese.
Read labels carefully: Always check for added sugars, particularly in flavored milks, yogurts, and desserts.
Test and learn: The best approach is to test your blood sugar before and after consuming dairy to see how your body reacts.
Pair with other foods: Combining milk with high-fiber foods or protein can help slow the carbohydrate absorption.
Lactose-free options: If you have lactose intolerance, lactose-free cow's milk and fortified plant-based alternatives are widely available and can be good options, though remember lactose-free cow's milk still contains carbohydrates.

Conclusion

So, is lactose good for diabetics? The answer is not a simple yes or no. Lactose is a natural sugar that will affect your blood glucose, but it is part of a nutrient-dense food group that can offer significant benefits for bone health and overall nutrition. By focusing on moderation, choosing low-fat or fermented options, and avoiding added sugars, people with diabetes can safely include lactose-containing dairy in their diet. Individualized approaches are crucial, so working with a healthcare provider or a registered dietitian is always recommended to create a plan that fits your specific needs. Understanding your personal reaction through consistent blood sugar monitoring is the ultimate tool for making informed dietary choices.

For more detailed nutritional information and guidance on diabetes management, consult the American Diabetes Association's Food Hub online. American Diabetes Association Food Hub

Frequently Asked Questions

Yes, milk contains lactose, a natural sugar that is a carbohydrate, so it can cause an increase in your blood sugar levels. The protein and fat in milk, however, can help to slow down this process compared to consuming simple sugars alone.

Low-fat, unsweetened options like skim or 1% milk are often recommended. Unsweetened plant-based milks, such as almond or flax milk, are excellent low-carb alternatives, especially for those who need to strictly limit carbohydrate intake.

Lactose-free milk is beneficial for people with lactose intolerance, but it still contains the same amount of carbohydrates as regular milk. The lactose is simply broken down into simpler sugars, so it will still impact blood sugar and needs to be factored into your carbohydrate counting.

Yes, unsweetened yogurt and most cheeses can be good options. Fermented dairy products generally have lower lactose content. Plain Greek yogurt is high in protein, and cheese is very low in carbs, making them both good choices in moderation.

There is no one-size-fits-all answer, but many health organizations suggest aiming for around 2-3 servings of dairy per day as part of a balanced diet. The key is portion control and monitoring your blood sugar to find what works for you.

Some studies suggest an association between higher dairy intake, particularly low-fat dairy and yogurt, and a reduced risk of type 2 diabetes. However, more research is needed, and dairy's effect is complex and dependent on various dietary factors.

Many health guidelines recommend choosing low-fat dairy to reduce saturated fat intake, especially for those with diabetes and cardiovascular concerns. However, some research suggests full-fat dairy may not be as harmful as once thought, but moderation is still advised.