Dairy foods naturally have a low glycaemic index, making them a perfect addition to a Diabetes-friendly healthy, balanced diet. They’re also packed full of essential nutrients for good health, so should be incorporated into a healthy eating plan.

If you’re diabetic, chances are you’ve heard of the glycaemic index before – it’s a ranking of foods that contain carbohydrates according to how quickly or slowly they break down and release sugar, or glucose, into the bloodstream. The lower the GI, the slower the rise in blood glucose levels will be when the food is eaten – it’s these low-GI foods that form part of a diabetic-friendly eating plan. Foods with a GI of 70 or above are classified as high-GI and need to be paired with protein and fat, which help slowdown carbohydrate metabolism.

Carbohydrate-containing dairy foods, for example milk and yoghurt, have a low GI (less than 55), so are ideal for people with diabetes. The carbohydrate source in dairy is lactose, which has a naturally low GI, and the protein and fat content of dairy foods helps to slow the release of glucose into the blood steam. One study showed a diet low in potatoes and cereal and high in dairy foods and fruit may help improve your body’s sensitivity to insulin in people aged 65 years+.¹

The table below outlines the GI values of common carbohydrate-containing dairy foods.

Source: Sydney University Glycaemic Index Foods Database (accessed June 2019)

Cheese is also low GI, explained by its lower levels of carbohydrate and higher fat and protein content.

If you live with Diabetes, you might also be worried about the saturated fat content of dairy foods, since diabetes increases the risk of developing heart disease. Don’t worry, despite containing a little bit of saturated fat, all types of milk, cheese and yoghurt aren’t linked to heart disease, stroke, hypertension or weight gain.

It’s always a good idea to consult with your healthcare team, but in general, dairy foods like milk, cheese, and yoghurt are excellent options for people with diabetes. They’re nutrient-rich, low-GI, and can help you maintain good blood sugar control while supporting overall health.

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.