Lactose-free milk is suitable for diabetics. There is no significant difference in the sugar content between lactose-free and regular milk, and both have a low GI!

Lactose-free milk is a fantastic choice for diabetics. Its sugar content is nearly the same as regular milk and, in some cases, slightly lower. That’s because the lactose (a natural milk sugar) is broken down into simpler sugars like glucose and galactose, keeping the overall carbohydrate content low.

Dairy foods like milk and yoghurt have a low glycaemic index (GI)—typically less than 55—making them a great option for people managing diabetes. The lactose in milk naturally contributes to its low GI, and the protein and fat in dairy help slow down the release of glucose into your bloodstream, keeping blood sugar levels steady.

What’s more, research shows that a low GI diet, rich in dairy and fruits but lower in potatoes and cereals, can improve insulin sensitivity in adults aged 65 and older.¹ So, incorporating lactose-free dairy products into your diet can be a smart, nutritious choice for managing diabetes.

The table below outlines the GI values of regular milk and yoghurt compared to lactose-free varieties. 

^values are for closest available products.

What about cheese?

Cheese is another excellent low GI option for diabetics. Since it’s low in carbohydrates (and often contains little to no lactose), it offers protein and fat without significantly affecting blood sugar levels.

Lactose-free or regular milk?

Lactose-free milk is typically recommended for people with diagnosed lactose intolerance. If you don’t have trouble digesting lactose, regular cow’s milk is an equally nutritious choice and a great way to get all the essential nutrients dairy provides.

If you’re unsure which milk suits you best, have a chat with your GP or a dietitian. They can provide personalised advice to help you make the right choice for your health needs. 

References

1. Du H, van der ADL, van Bakel MM, van der Kaellen CJ, Blaak EE, van Greevenbroek MM et al. Glycemic index and glycemic load in relation to food and nutrient intake and metabolic risk factors in a Dutch population. Am. J Clin. Nutr. 2008;87: 655-61.
2. The University of Sydney. Glycaemic Index Research and GI News. GI Search. Accessed March 21, 2023.
3. Jalna Dairy Foods. Lactose free natural yoghurt. 2023. Accessed March 21, 2023.