Nutrition
Best Milk for Diabetics: Cow’s Milk vs. Plant-Based Alternatives
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.
Author
Inez Briand
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Choosing the best milk for diabetes comes down to sugar content, carbs, and nutritional value. While cow’s milk is rich in calcium and vitamins, it also contains natural sugars (lactose) that can raise blood sugar. Unsweetened plant-based alternatives like almond, soy, or oat milk offer lower carb options, making them great choices for diabetics. This article explores the pros and cons of each milk type so you can choose what best fits your blood sugar management plan.
Key Takeaways
- Cow’s milk has natural sugar (lactose) and more carbs but is rich in calcium, vitamin A, and B12.
- Unsweetened almond milk is one of the best options for diabetics, with low or no sugar and healthy fats.
- Soy milk is slightly higher in carbs than almond milk but contains more protein and fiber.
- Rice milk and oat milk have more natural sugars and carbs—check labels for added sugar.
- Always choose unsweetened versions of any plant-based milk to avoid unnecessary blood sugar spikes.
- Diabetics should look beyond sugar—fat content, protein, and fiber are also important for blood sugar stability.
Table of Contents
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.
1. Califia Farms Dairy-Free Unsweetened Almond Milk
- 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.
2. Good Karma Unsweetened Plantmilk Made with Oats, Flax & Peas
- 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.
3. Mooala Organic Unsweetened Vanilla Almond Milk
- 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 Mooala 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.
4. Sproud 100% Non-Dairy Milks with Unsweetened Flavor
- 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.
5. Good Karma Classic Unsweetened Flax Milk
- 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.
6. SO Delicious Organic Coconut Milk
- 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!
7. Maple Hill Cow's Milk with Zero Sugar and Reduced Fat
- 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.
8. Willa's Unsweetened Organic Oat Milk with Low Sugar (1g)
- 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.
9. Elmhurst 1925 Unsweetened Oat Milk with 0g Saturated Fat
- 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.
10. Fairlife 2% Fat-Free Milk
- 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.
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 products with no added sugar. These types of milk alternatives include 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.
Is Almond Milk Good for Diabetics?
Can diabetics 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.
Conclusion
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!
Written by
As the partner of a type 1 diabetic, my passion for healthy cooking has reached new heights. I’ve always loved traveling and experimenting in the kitchen, but now I focus on creating delicious, diabetes-friendly recipes for my partner, Ely, and our family. Through Diabetic Me, I enjoy sharing food and nutrition tips to help others on their journey toward healthier living.
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hey Inez Briand, i just got told i gotta watch my sugar and all that, and i been wondering about milk cuz i love my morning shakes. So almond milk’s good yeah? But is it filling enough, especially for someone who’s hitting the gym hard? Need to make sure I’m not going hungry. Any suggestions?
EddieMarks, almond milk is lighter for sure. Try adding protein powder to your shakes for that extra fill. works for me!
Actually, almond milk supplemented with a scoop of fiber and protein can be quite sustaining post-workout.