Why do I crave milk when my sugar is high? The physiological answer

January 2, 2026 •

4 min read

High blood sugar, a condition known as hyperglycemia, often triggers intense thirst and dehydration, as your kidneys work overtime to expel excess glucose. This profound thirst can manifest as a specific and puzzling craving for milk when your sugar is high.

Quick Summary

The urge to consume milk with high blood sugar is often tied to physiological responses like dehydration and cellular energy starvation caused by insulin resistance. This craving is the body's confused signal for both fluids and energy.

Key Points

Dehydration Is a Major Factor: High blood sugar causes excessive urination, leading to dehydration and thirst, which the body may try to satisfy with fluids like milk.
Cells Are 'Starving' for Energy: Due to insulin resistance, glucose can't enter cells efficiently, causing them to signal for energy despite high blood sugar levels in the blood.
Lactose and Insulin Response: Milk contains lactose, a natural sugar, and protein that triggers insulin release, contributing to the body's sugar-seeking behavior.
Emotional and Habitual Triggers: For many, milk is a comfort food, and stress or routine can trigger cravings that are not tied to physical need.
Choose Low-Carb Alternatives: Opt for unsweetened plant-based milks, water, or tea to stay hydrated and curb cravings without spiking blood sugar.
Balancing Meals is Key: Including adequate fiber, protein, and healthy fats in your diet can help prevent the hunger and cravings associated with blood sugar fluctuations.

The Dehydration and Thirst Connection

When blood glucose levels are elevated, the kidneys try to remove the excess sugar through urination, a process called osmotic diuresis. This increased urination draws fluid from your body's tissues, leading to dehydration and intense thirst. Milk, being over 85% water, is a natural target for the body's instinct to rehydrate. For some, it might just be the closest, most palatable liquid available, but for others, it becomes a specific and ingrained craving.

Cellular Starvation and Insulin Resistance

Even with high levels of glucose circulating in the blood, the body's cells can be starved for energy due to insulin resistance, particularly in type 2 diabetes. Insulin is the hormone that acts as the key to unlock cells, allowing glucose to enter and be used for fuel. When cells become resistant to insulin, the glucose remains in the bloodstream, while the cells signal for more energy. This mismatch leads to feelings of intense hunger, or 'polyphagia,' and specific cravings for carbohydrates and sugar to try and refuel the energy-starved cells. Since milk contains lactose, a natural sugar, the body can mistakenly crave milk as a quick source of carbohydrates.

The Psychological Component: Comfort and Habit

Beyond the purely physiological reasons, psychological factors can also play a role. For many, milk is a comfort food associated with childhood or routine. When feeling stressed or experiencing the fatigue and discomfort of high blood sugar, the brain may seek out familiar, rewarding foods to provide a sense of calm. The combination of fats and sugars in dairy products can trigger pleasure centers in the brain, reinforcing the craving. If milk is a part of your daily routine, it's a habit your body and brain will expect.

Understanding Milk's Impact on Blood Sugar

While milk might seem like a straightforward way to quench thirst and hunger, its effect on blood sugar is complex. The natural sugar, lactose, causes a glucose response, and the protein in dairy can also trigger an insulin response. Low-fat milk might cause a faster spike in blood sugar than whole milk due to quicker digestion, while the protein in milk, especially whey, may help moderate the glucose response when consumed with a meal. This varying impact means that while a small amount may be fine for some, it's not a reliable solution for managing high blood sugar.

Milk Alternatives and Their Blood Sugar Impact

To address milk cravings without potentially worsening hyperglycemia, consider healthier alternatives. Options like unsweetened nut milks (almond, cashew, flaxseed) have significantly lower carbohydrate counts and minimal effect on blood sugar. Water is always the best choice for hydration, and for those who enjoy the creamy texture, adding a small amount of unsweetened plant-based milk can satisfy the craving without the sugar load. Pairing milk (or its alternative) with a source of fiber, like a handful of nuts or whole-grain toast, can help slow sugar absorption.

Here is a comparison of different milks and their general impact on blood sugar:


Milk Type	Carbohydrates (per cup)	Glycemic Impact	Best Use for Blood Sugar Management
Whole Cow's Milk	~12g	Moderate, with slower absorption due to fat	Small, controlled portions, especially with a meal.
Skim Cow's Milk	~12g	Moderate-High, faster absorption due to low fat	Not recommended for managing high blood sugar spikes.
Unsweetened Almond Milk	~2g	Very Low	Excellent alternative for drinks and recipes.
Unsweetened Soy Milk	~4g	Very Low	Good protein source with low carb impact.
Unsweetened Flax Milk	<1g	Very Low	Very low-carb option.
Oat Milk	~20g	High, often with high carbs	Use with caution; not ideal for stabilizing blood sugar.

Strategies to Manage Milk Cravings

Hydrate with Water First: Often, the body is simply thirsty. Drink a large glass of water and wait a few minutes to see if the craving subsides.
Balance Meals: Ensure your meals contain a good mix of protein, healthy fats, and fiber to promote satiety and stabilize blood sugar, reducing the signals of cellular hunger.
Mindful Eating: Distinguish between actual physical need and emotional or habitual cravings. If it's a comfort craving, try a non-food coping mechanism like a short walk or relaxation exercise.
Consider Micronutrient Needs: If cravings persist, talk to a doctor about potential vitamin and mineral deficiencies, as milk is a source of many, including calcium and vitamin D.
Consult a Professional: A registered dietitian can help you develop a personalized nutrition plan that addresses your cravings while managing your blood sugar effectively.

For more detailed guidance on diabetes management and nutrition, consult authoritative sources like the American Diabetes Association.

Conclusion

Craving milk when your sugar is high is a complex issue driven by several physiological and psychological factors. The most significant causes are dehydration resulting from increased urination and the brain's confused signals due to cellular starvation caused by insulin resistance. Milk's natural sugar content (lactose) and comfort food associations reinforce this specific craving. By understanding these underlying triggers and opting for healthier, low-carb hydration and protein sources, you can effectively manage these cravings and maintain better blood glucose control.

Frequently Asked Questions

Drinking cow's milk when your blood sugar is high is not recommended, as it contains lactose (milk sugar) that can further elevate glucose levels. It's best to choose a beverage with no carbohydrates, like water or unsweetened tea, to manage high blood sugar.

The craving stems from a misunderstanding of signals. Due to insulin resistance, your cells are starving for energy even with high blood sugar. The body then signals for energy, which you perceive as a craving for sugary foods or drinks like milk.

The best alternative for hydration is water. For a milk-like beverage, unsweetened almond milk, flax milk, or soy milk are excellent low-carb options that will not cause a significant blood sugar spike.

Yes, high blood sugar forces the kidneys to work harder to filter and absorb the extra sugar. When they can't keep up, the excess sugar is passed in the urine, taking fluids from the body's tissues with it, leading to dehydration and intense thirst.

Insulin resistance means your body's cells don't respond effectively to insulin. This prevents glucose from entering the cells for energy, leaving them hungry. Your brain's response is to generate a craving for energy-rich foods like those containing lactose (milk sugar).

Yes, milk can be a comfort food. The combination of fats and sugars can stimulate reward centers in the brain. Stress or emotional triggers can cause you to seek out this comfort, and if milk is a habit, the craving can be routine.

If you have a persistent craving for milk, especially along with other symptoms of high blood sugar like increased thirst and urination, it is important to speak with a healthcare professional. It could be a sign of poorly managed blood sugar or a potential nutrient deficiency.