In this article, I'll be discussing the best milk for diabetics. In addition to cow's milk, there are a number of other types of milk that can be enjoyed by people with diabetes. You might have heard about soy or almond milk in recent years. There is also rice milk and hemp milk which some people prefer over cow's milk because they contain less sugar than regular dairy-based products. In this article, you will learn more about different types of milk so you can keep your blood sugar levels regulated and choose the one that suits your needs!

Which Milk Has The Least Amount of Sugar?

There are different kinds of milk that all have their own nutraceutical benefits.

Cow's milk and skim milk are low in fat but contain more carbohydrates mostly from sugars but are calcium-rich, vitamin A and B12 vitamins.

There is a great variety of plant-based milk that can be consumed by vegans, those who prefer not to drink animal products or people with diabetes that prefer to go for sugar-free and products with no added sugar. This type of alternative milks includes soy, rice, almond as well as oat milk.

When you look at the label of a plain milk carton and see "sugars," keep in mind that this is referring to the natural lactose sugar in milk.

Can a Diabetic Drink Almond Milk?

Of course! People with diabetes can drink almond milk without any issues. Almond milk has the least amount of sugar, if any at all compared to other dairy products and sweetened milk. And it's an easy swap to make when you're craving that frothy shake or a creamy latte. Soy milk tends to be slightly higher in sugar than almond milk, but it also contains just about as much fiber and protein as cow's milk. Of course, sugar isn't the only factor diabetics should take into account that healthy fats are just as important for healthy blood sugar levels.

What Is The Best Milk To Drink When You Have Diabetes?

Below you can find a list of great alternative milks, most of them contain 0 grams of carbohydrates and they are a great replacement for dairy consumption.

  • Sugar: 0 gram
  • Type: Unsweetened Almond Milk
  • Saturated Fats: 0 gram

I believe that you shouldn’t have to sacrifice taste just because you don't consume dairy. Made with the best ingredients, this unsweetened almond milk has a smooth and creamy texture without any bitterness or chalkiness that is mostly associated with almond-based milk.

Califia's unsweetened almond milk tastes so good it needs nothing added, no sugar needed! With wholesome ingredients like almonds, just 35 calories per serving, there is no need for refrigeration until opened

It's free of lactose, soy, gluten (wheat) nuts, carrageenan (hemp), BPA, preservatives, or fillers; enjoyed by vegan folks as well as non-vegans alike.

  • Sugar: 0 gram
  • Type: Unsweetened Plant Milk from Oats, Flax & Peas
  • Saturated Fats: 0.5 gram

If you're looking for a creamy, delicious, and nutritious plant-based milk alternative, look no further than Good Karma's Unsweetened Plant Milk!

The unique blend of oats, flax, and peas provides 5g protein and 800mg plant-based Omega-3 per serving, making it a great choice for coffee, cereal, smoothies, and more.

The pantry-safe packaging means you can enjoy it wherever you go - no refrigeration is necessary until after you open it. And above all, it's a great choice to keep your blood sugar regulated.


  • Sugar: 0 gram
  • Type: Vanilla Unsweetened Almond Milk
  • Saturated Fats: 0 gram

Looking for a delicious and nutritious dairy-free milk alternative? Look no further than Fresh Brand’s unsweetened vanilla almond milk. Packed with 50% more calcium than dairy milk, this milk is an excellent source of vitamin E and a good source of vitamins A & D. It contains 30 calories per serving and is free of cholesterol, soy, gluten, casein, egg, and carrageenan. Plus, it tastes fantastic with added sweetness from the natural vanilla flavor. It's a great low-fat flavored milk.

  • Sugar: 0 gram
  • Type: Unsweetened Dairy-Free Milk
  • Saturated Fats: 0.4 gram

This vegan Unsweetened Pea Milk is silky, creamier, and frothy with a touch of sweetness without added sugars. Perfect in your tea, cereal or blended in your favorite smoothie for that healthy boost. Pea protein demands 10 times less water to cultivate than almonds and less land than oats or soy. Not to mention this plant-based milk powered by peas has the same calcium levels as dairy milk with added vitamins D2, B2, & B12. rich in protein, low in carbohydrates, and the perfect low-fat flavored milk.

This pea protein-based milk is Non-GMO and gluten, dairy, soy, nut, and allergen-free . Only after opening there is a need for refrigeration.

  • Sugar: 0 gram
  • Type: Unsweetened Flax Milk
  • Saturated Fats: 0 gram

Good Karma's unsweetened Flax milk is a delicious, plant-based alternative to dairy or nut kinds of milk that cuts the sugars and contains the gourmet taste of sunflower seeds, sesame seeds, almonds, and coconuts.

Containing no nuts, lactose, or gluten when compared with other kinds of milk on the market this lightweight drink provides 1200mg of Omega-3s in one serving, is a good source of vitamin D, and can be enjoyed by everyone from vegans and vegetarians to those following a keto diet or being a diabetic that is strict on carbohydrate counting.

With only 25 calories per glass, it's also an easy way to lower your calorie intake while still having plenty of healthy fats for good moods.

  • Sugar: 0 gram
  • Type: Organic Coconut Milk
  • Saturated Fats: 4 gram

Plant-based, delicious coconut milk you can feel good about. It's perfect on its own or in your favorite recipes, dairy-, lactose-, soy-, and gluten-free. Contains nutritious ingredients like 5 essential vitamins and minerals including vitamin D, calcium, vitamin A, vitamin B12, and selenium.

USDA Organic means it has been grown free of chemical fertilizers and pesticides so only the highest quality is delivered to you!

  • Sugar: 0 gram
  • Type: Organic Milk
  • Saturated Fats: 3.5 gram

Take a sip of this delicious milk and you'll immediately notice that it has zero sugar and is reduced fat without sacrificing taste or nutrition. Thus USDA organic milk has an ultra-rich flavor, which pools brightly on the tongue.

The 100% cow's milk used in this product adds an amazing finish.

  • Sugar: 1 gram
  • Type: Unsweetened Oat Milk
  • Saturated Fats: 0 gram

If you're looking for a dairy-free, organic, plant-based milk that has low sugar, then look no further than this organic oat milk! The unique milling process uses the entire whole grain oat, which means it gets more fiber and protein in every delicious cup.

It has the LEAST SUGAR of any oat milk on the market and is made with just water, organic whole grain oats, organic vanilla, and salt This oat milk is also naturally nut-free, allergen-free, and soy-free. It's perfect for coffee, cereals, and smoothies, or as a plant-based alternative.

  • Sugar: 1 gram
  • Type: Unsweetened Oat Milk
  • Saturated Fats: 0 gram

We all want to live healthier lives, but sometimes our food choices can be small tradeoffs for nutrition. Elmhurst Oat Milk gives you the wellness of dairy-free milk without sacrificing your heart or taste buds. With just 2 or 3 ingredients: nuts & water, or a touch of salt in this oat, hazelnut, walnut, cashew, and almond varieties are each made exclusively from their starring ingredient - giving you maximum flavor while packing maximum nutrients.

Thoughtfully crafted this milk contains up to 4x more nuts per serving and fewer simpler ingredients (like minimal oil), Elmhurst 1925 is unmatched when it comes to choice! Not only do they offer vegan variety options like soy milk alternatives too.

  • Sugar: 6 gram
  • Type: Reduced Fat Milk
  • Saturated Fats: 3 gram

Thanks to the gentle ultra-filtration process, Fairlife milk starts with rich, creamy dairy milk from family-owned farms. The milk flows through soft filters to concentrate its goodness, like protein and calcium, while filtering out natural sugars and lactose. That means you get 50% more protein and 50% less sugar in every sip than regular reduced-fat milk. Plus, it's never treated with any artificial growth hormones. So you can feel good about giving your family the very best low-fat milk.


Cow’s milk and skim milk are low in fat but contain more carbohydrates mostly from sugars. Plant-based kinds of milk such as soy, rice, almond, or oat also contain less sugar than regular dairy-based products. In addition to cow's milk, there are a number of other types of milk that can be enjoyed by people with diabetes such as soy, almonds, and oats (which is not technically considered “milk”) to keep your blood glucose levels regulated. Each type has its own benefits for diabetics so it may take some experimenting before you find the right one for your needs! 

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996 I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I am currently using a Freestyle Libre CGM and a Minimed 640G insulin pump with Humalog.

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