What Type of Milk Can a Diabetic Person Take? A Complete Guide

December 15, 2025 •

4 min read

According to the World Health Organization, an estimated 422 million people worldwide have diabetes, and a crucial part of managing the condition is monitoring diet. Many wonder, 'What type of milk can a diabetic person take?' to ensure they make a healthy and informed choice.

Quick Summary

This guide provides detailed information on suitable dairy and plant-based milk options for individuals with diabetes. It covers nutritional differences, key factors for choosing the right milk, and which types to avoid to help manage blood sugar effectively.

Key Points

Unsweetened Almond Milk: An excellent low-carb, low-calorie choice that minimally impacts blood sugar.
Unsweetened Soy Milk: Offers a high-protein, plant-based alternative with healthy fats that help manage glucose levels.
Low-Fat Cow's Milk: A good option for dairy lovers, providing essential nutrients, but requires careful carbohydrate counting due to natural lactose.
Check for 'Unsweetened': Always choose milk products that are explicitly labeled 'unsweetened' to avoid harmful added sugars that can spike blood glucose.
Avoid Sugary Milks: Flavored milks and those high in carbohydrates, like rice milk, should be limited or avoided.
Fortification Matters: Opt for milks, especially plant-based ones, that are fortified with calcium and vitamin D to ensure adequate nutrient intake.

Understanding Milk's Impact on Blood Sugar

Milk, whether from dairy or plant sources, contains carbohydrates that can affect blood sugar levels. The key for individuals with diabetes is to manage their total carbohydrate intake while selecting nutrient-dense options. The impact of milk on blood glucose is influenced by its natural sugar (lactose in dairy) and the presence of fat and protein, which can help slow sugar absorption. However, sweetened and high-carbohydrate milks should be avoided to prevent blood sugar spikes.

Best Milk Choices for Diabetics

Making informed choices requires reading nutrition labels carefully to assess fat, sugar, and carbohydrate content.

Unsweetened Almond Milk

Unsweetened almond milk is one of the best options for diabetics due to its low carbohydrate and calorie count. A single cup contains minimal carbs and virtually no sugar, resulting in a low glycemic impact. While it's lower in protein compared to dairy or soy milk, it provides healthy fats and is often fortified with calcium and vitamins A and D.

Unsweetened Soy Milk

For a plant-based milk with a higher protein content, unsweetened soy milk is an excellent choice. Its nutritional profile is similar to low-fat cow's milk, offering a balance of protein and healthy fats that help slow the absorption of carbohydrates. Soy milk may also offer cardiovascular benefits, which is important for individuals with diabetes who have a higher risk of heart disease.

Skim or Low-Fat Dairy Milk

Cow's milk can still be a part of a diabetic's diet, provided a low-fat or skim variety is chosen. While it contains natural milk sugar (lactose), skim milk is a good source of high-quality protein, calcium, and vitamin D. Its lower fat content makes it a lighter option for those watching their calorie intake. For those who are lactose intolerant but prefer dairy milk, lactose-free cow's milk options are available that still contain carbohydrates and protein, though it's important to be mindful of its effect on blood sugar.

Unsweetened Flax Milk

Unsweetened flax milk stands out as an extremely low-carb option, making it ideal for those closely monitoring their intake. It is also high in beneficial omega-3 fatty acids but contains minimal protein.

Ultra-Filtered Milk

Some dairy brands offer ultra-filtered milk, which is specially processed to contain more protein and less sugar than conventional cow's milk. This process removes the lactose, making it suitable for those with lactose intolerance while providing a higher protein, lower-carb alternative.

Milks to Limit or Avoid

Certain types of milk should be limited or completely avoided to maintain stable blood sugar levels.

Sweetened and flavored milks: Chocolate, vanilla, and strawberry milks, both dairy and plant-based, contain significant amounts of added sugar. These can cause a rapid and dangerous spike in blood glucose levels.
Oat Milk: Despite being a popular plant-based option, many oat milks are relatively high in carbohydrates and can affect blood sugar more significantly than lower-carb alternatives like almond or soy milk.
Rice Milk: This is generally considered one of the least favorable options for diabetics. It is naturally higher in carbohydrates and sugar with very little protein, leading to a quicker and more pronounced blood sugar response.
Full-Fat Dairy Milk: While whole milk's fat content can slow sugar absorption, its higher calorie and saturated fat content may not be ideal for diabetics, especially those also managing heart health or weight. The American Diabetes Association often recommends low-fat or fat-free options over full-fat dairy.

Comparison Table of Diabetic-Friendly Milk Options


Milk Type	Carbohydrates (per cup)	Protein (per cup)	Sugar (per cup)	Notes
Unsweetened Almond Milk	~1g	~1g	0g	Low-carb, fortified with vitamins. Lower in protein.
Unsweetened Soy Milk	~4g	~8g	~1-2g	Higher in protein, good for blood sugar management.
Skim Cow's Milk	~12g	~8g	~12g	Nutrient-dense, low in fat. Natural lactose affects blood sugar.
Unsweetened Flax Milk	~1g	<1g	~1g	Very low-carb, good source of omega-3s. Low protein.
Ultra-Filtered Milk	~6g	~13g	0g (lactose-free)	Less sugar and more protein than regular cow's milk.

How to Incorporate Milk into a Diabetic Diet

Successfully including milk in your diet is all about moderation and balance. Here are some key strategies:

Monitor Portion Sizes: A standard serving is typically one cup. Be mindful of this when adding milk to cereal or coffee to keep carb counts in check.
Read Labels: Always check the nutrition facts for added sugars. Even plant-based milks can be high in sugar if sweetened or flavored.
Pair with Protein and Fat: Combining milk with other nutrient sources, such as nuts, seeds, or a balanced meal, helps slow down sugar absorption and prevents a sharp blood sugar spike.
Factor into Carb Counting: If you track your carbohydrates, remember to include the carbs from milk in your daily totals, especially with cow's milk which contains lactose.
Listen to Your Body: Everyone's blood sugar response is different. Monitor your glucose levels after trying a new milk type to see how your body reacts.

Conclusion

For a person with diabetes, selecting the right type of milk is a matter of prioritizing low-carb and unsweetened options while considering nutritional needs and personal preferences. While low-fat or skim dairy milk provides valuable nutrients, unsweetened plant-based milks like almond, soy, and flax offer excellent low-sugar alternatives that can help maintain stable blood sugar levels. It is always best to consult a healthcare professional or registered dietitian to create a personalized meal plan. By reading labels carefully and managing portions, you can confidently choose a milk that supports your overall health and diabetes management goals.

Authoritative Link

For more information on nutrition and meal planning for diabetes, you can visit the American Diabetes Association's official website.

Frequently Asked Questions

Yes, but in moderation. Regular cow's milk contains lactose, a natural sugar that affects blood sugar. Low-fat or skim versions are often recommended by the American Diabetes Association to manage saturated fat intake. Monitoring portion size and overall carbohydrate count is crucial.

Oat milk is generally not the best option as it is higher in carbohydrates and natural sugars than many other plant-based milks. It can cause a more significant blood sugar response, and lower-carb alternatives like unsweetened almond or soy milk are often preferable for better glycemic control.

Some research suggests that consuming milk in the morning may help stabilize blood sugar levels after a meal. It is often advised to avoid milk with high carbs and sugar at night, especially flavored varieties, as inactivity could lead to elevated blood glucose.

No, it is not necessary to avoid milk completely. Nutrient-dense, unsweetened, and low-carb milks, both dairy and plant-based, can be part of a healthy diet. The key is making informed choices, checking labels, and managing portion sizes to align with blood sugar goals.

The protein and fat content in milk can slow down the absorption of carbohydrates, helping to prevent sharp spikes in blood sugar. Some studies suggest that the whey protein found in cow's milk may even stimulate insulin production.

It is best to avoid any flavored or sweetened milks, whether dairy or plant-based, due to their high added sugar content. High-carb milks like rice milk and often oat milk should also be limited.

Yes. While almond milk is a popular option, individuals with nut allergies can choose alternatives like soy milk, oat milk, flax milk, or hemp milk. Soy and oat are often nut-free, but it is always important to check labels for allergen information.