What’s the best milk for people with diabetes?

In this article:

• Why does milk type matter?
• Dairy options
• Non-dairy options
• Best milk for diabetics
• The bottom line

In this article

• Why does milk type matter?
• Dairy options
• Non-dairy options
• Best milk for diabetics
• The bottom line

Most of us use milk frequently throughout the day, whether we splash it into our coffee, pour it over our cereal, or drink it as a standalone beverage. If you have Type 1 or Type 2 diabetes, you know not all carbohydrates are created equal. What’s less obvious is how different types of milk—both dairy milk and plant-based milk—can impact your blood sugar levels. Whether you reach for oat, almond, or classic dairy, here’s how to choose a milk that fits your health goals and helps keep glucose in check.

Why does milk type matter for people with diabetes?

Milk may seem like a simple choice, but it can impact your diabetes management more than you think.“Milk products are not all created equal, and each can have different impacts on blood sugar levels,” Theodore Strange, MD, chair of medicine at Northwell’s Staten Island University Hospital.

• Dairy milk: Dairy milk “contains natural sugar called lactose, which is broken down into glucose and galactose during digestion,” Dr. Strange says. Fortunately, most unsweetened cow’s milks have a low glycemic index, meaning they don’t cause sharp spikes in blood sugar. If they contain added sugar, like flavored creamers or chocolate milk, for example, that’s a different story. Plus, dairy milk offers protein, calcium, and vitamin D, which are all important nutrients for people with diabetes.
• Plant-based milk alternatives: “Plant-based milks can fit into a balanced diet for diabetes, but it is important to always read the nutrition labels,” says Jessica Zinn, RD, registered dietitian at Northwell’s Lenox Hill Hospital. “Many plant-based milks have added sugar in them, which will cause a blood glucose spike.” Look for varieties that have low carbohydrates and added protein, if possible.

Portion and pairings matter. In other words, the impact of milk on your diet also depends on how much you drink and what you eat with it. “If it’s just a splash in coffee, milk itself isn’t likely to make a big impact unless sugar or syrups are added,” explains Kathleen Benson, RDN at VNutrition. “But if it’s being used in cereal or smoothies, the total carbohydrate and protein content of that meal matters.”

Dairy milk options for diabetes

Dairy products can be part of a balanced diet for people with diabetes, but not all types affect your health in the same way. Some versions are higher in fat or added sugars, which can impact blood sugar control or cause unwanted weight gain, which can be problematic for people with diabetes.

Here’s a closer look at how different dairy milks compare:

Skim milk (non-fat)

Skim milk contains no fat, but still has the same protein and lactose (natural milk sugar) content as other dairy milks. It’s not the worst option, but it’s not the top choice either. That’s because a little bit of fat content can modulate the effect of lactose on your blood sugar. “Fat helps to slow down the glucose spike, and when we take the fat out of milk, we concentrate the sugar,” Zinn explains.

Low-fat milk (1% or 2%)

Low-fat milks, typically 1% or 2%, are an ideal choice for individuals with diabetes. It provides a balance: enough fat to slow digestion and reduce blood sugar spikes, but not so much that it adds excess calories. Low-fat milk “can slow digestion and promote fullness,” to support overall health eating patterns, Benson says.

Whole milk

Whole milk, or full-fat milk, can help with satiety and blood glucose levels, but it’s higher in calories and saturated fat. This may not be the best choice for people with diabetes, obesity, or high cholesterol levels. 

Lactose-free milk

Lactose-free milk is dairy milk that has the lactose removed, making it suitable for people who are lactose intolerant. It may also be a good choice for people managing their blood sugar, as lactose is the primary sugar content in dairy milk. “Lactose-free milk without added sugar is a good alternative for patients with diabetes,” Dr. Strange shares.

Plant-based options

Plant-based milks can absolutely be a part of a diabetes-friendly diet, especially for people who are vegan, lactose intolerant, or allergic to dairy. But just like dairy milk, not all plant-based options are created equal. Some are low in sugar and carbs, while others can spike blood sugar or offer little nutritional value.

Here’s how the most popular dairy-free options compare:

Almond milk

Unsweetened almond milk is one of the best options for people with diabetes. It’s low in carbohydrates and sugar, and offers protein and healthy fats that may help support blood sugar stability. For people with an almond allergy, this would not be an option. 

Soy milk

Soy milk is also diabetes-friendly and often contains more protein than almond milk. It’s one of the few plant-based milks that provides a complete protein, making it a nutritionally balanced option when unsweetened, explains Dr. Strange.

Oat milk

Oat milk is creamier and contains more fiber, but it’s also higher in carbohydrates than most other plant-based options. That means it may raise blood sugar levels more significantly, especially if it is sweetened. “You may want to avoid it if you’re monitoring carbohydrate levels since high amounts can increase blood sugar levels,” Dr. Strange says. People with celiac disease or gluten sensitivity should make sure the container states that the product is made with gluten-free oats. 

Coconut milk

While coconut milk is a lower-carbohydrate option, it is “rich in saturated fat, which isn’t good for heart health and can cause weight gain,” Dr. Strange says. These are both important considerations for people with diabetes.

Rice milk

“Rice milk is high in carbohydrates and low in protein, calcium, and vitamin D, making it less ideal for people with diabetes,” Dr. Strange says. Rice milk lacks some of the nutritional benefits found in other plant-based milks and may cause blood sugar spikes. It’s best to avoid or consume in smaller amounts.

Hemp milk

Hemp milk is a lesser-known but solid option. It’s low in carbs, contains moderate protein and healthy fats, and is rich in omega-3 and omega-6 fatty acids, which support heart health and decrease inflammation.

Pea milk

Pea milk is among the highest in protein of the plant-based milks and generally low in carbs, making it an excellent choice when unsweetened, says Zinn. Just be sure to avoid varieties with added sugar.

What is the best milk for people with diabetes?

There’s no one-size-fits-all answer, but there are a few key guidelines to help you choose a milk that best meets your health needs.

• Watch the fat and sugar content. Read the nutritional information before you purchase. Low-fat dairy milks are recommended over whole milk types because of the overall health consequences of high-fat diets. However, most unsweetened dairy milks are fine as long as you are not drinking one with added sugar. If you prefer plant-based milk, “just look for fortified, unsweetened versions,” Benson recommends. Avoid higher-carb milks, like oat or rice milk, and high-fat milk like coconut milk.
• Think beyond the milk: “The important thing is to look at the full picture: total carbs, added sugars, and whether you’re getting enough protein and fat alongside the milk to create a balanced meal or snack,” Benson says. You need to consider not just the milk you are consuming but what you’re pairing it with, because what you eat has a cumulative impact on your blood sugar. 
• Factor in other health conditions: When selecting the best milk for your body, also consider any other medical conditions you may have. “If you have other health conditions, such as heart disease or fatty liver disease, it’s crucial to choose milks that support your overall health,” Dr. Strange recommends. “For example, low-fat dairy milk can help manage heart health, while plant-based milks with healthy fats can be beneficial for reducing inflammation.”

For most people with diabetes, the best milk is unsweetened, low-fat, and low in carbohydrates, aligning with their personal health goals. Whether it’s dairy or plant-based, the right choice supports both blood sugar control and overall well-being.

Per 8 oz. serving of unsweetened varieties, may vary slightly by brand, whether it’s enriched, and if there are other ingredients

The bottom line

The best milk for people with diabetes is unsweetened, low in carbs, and provides some protein or healthy fats to support blood sugar stability. Most dairy milks fit the bill, especially low-fat or lactose-free options, while plant-based milks, such as those made from soy, almond, hemp, and pea protein, can also be smart choices when unsweetened.

No matter which milk you choose, it’s important to follow your diabetes care plan, take medications as prescribed, and monitor your blood sugar if advised by your healthcare provider. And as always, listen to your body. When in doubt, seek medical advice from your healthcare provider or dietitian to find the best fit for your individual needs.