The conversation around dairy milk and blood sugar is a bit more nuanced, Kelley-Chew says. While you may assume dairy has a lower insulin response, it’s actually the opposite given the carb load. Further, “Dairy has the naturally occurring sugar lactose. So, even unsweetened dairy will have some sugar,” Kelley-Chew says. 

“On the flip side, there have been many studies showing that people who eat dairy, in general, have better signs of metabolic health,” she explains. These competing narratives can get confusing, and ultimately, it’s up to you to decide how much dairy milk your body can tolerate (if at all).

And remember, regardless of whether you opt for dairy, oat, almond, or another type of milk, the most important step is to check the ingredients for added sugars. The simpler the ingredient list, the better. 

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