Fortunately, the overall impact of dairy on blood sugar appears to be minimal, and some dairy consumption can be part of a healthy diet 5. Is Dairy Bad for Blood Sugar Levels?ĭifferent dairy products contain varying amounts of carbohydrates, which may influence your blood sugar. Learn more about yogurt and metabolic health. Popular blood-sugar-friendly toppings include nuts, seeds, cinnamon, berries, and nut butters. Instead of choosing a flavored yogurt, choose a plain full-fat greek option instead, and add ingredients at home to make it more exciting. A higher fat product is better for stabilizing blood sugars. It slows down digestion and reduces the chances of a sugar spike.Īll dairy products are available with a wide range of milk-fat percentages (MF%). Protein is critical for satiety, building hormones, and blood sugar management. It has a vital role in cell signaling, bone integrity, heartbeat regularity, and healthy dentition 4.Īlthough you can take calcium supplements, food sources of calcium are the most bioavailable and will be best absorbed in your body.ĭairy products, especially yogurt and cottage cheese, are rich in protein 5. Calcium is an essential mineral and needs to be replenished daily through diet. What Are the Nutritional Benefits of Dairy?Īll dairy products are rich in calcium and vitamin D. The nutrient profiles of regular dairy products and lactose-free products are the same, meaning regular cow’s milk contains the same amount of sugar as lactose-free milk. These dairy products contain lactase, which helps with digestion. You may have seen lactose-free options at the grocery store. Goat’s milk contains less lactose than cow’s milk and is often better tolerated by people with lactose sensitivities 3. Milk from different animals contains varying amounts of lactose. Lactose is naturally present in all animal-based dairy products.
Treatment is to avoid lactose or use Lactaid which contains lactase to help with digestion 2,3. There is no cure for lactose intolerance. Adults usually develop lactose intolerance as they age, which makes sense since healthy adult diets tend to focus less on dairy than those of a developing child. Occasionally people are born lactose intolerant, but it’s uncommon 1. The result? A range of unpleasant gastrointestinal symptoms includes painful cramping, bloating, the urgency to use the bathroom, and diarrhea.Ĭertain ethnic groups are at higher risk of developing lactose intolerance earlier in life, including Africans, Native Americans, Hispanics, and Asians. Some individuals can’t tolerate lactose from dairy products because their bodies don’t produce enough lactase to break it down 2. Fortunately, most dairy products already contain two or sometimes all three of the macronutrients. Pairing a carbohydrate with protein or fat can offset the effect on your blood glucose. Dairy products also contain protein and fat which decreases the glycemic load because these macronutrients are digested slowly. These smaller molecules are converted into usable energy and are much easier for your body to absorb.ĭepending on your unique response, lactose is unlikely to cause blood sugar spikes. An enzyme called lactase splits lactose into smaller molecules called glucose and galactose. Enzymes activate in your saliva, and the breakdown continues as your meal moves through your intestinal tract.ĭairy, specifically the lactose molecule, breaks down when it arrives in the small intestine 1.
What Happens in Your Body When You Eat Dairy?ĭigestion begins as soon as food enters your mouth.
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