World Milk Day: From cow to coconut — navigating milk choices for optimal blood sugar control

Plant-based milk options have gained popularity in recent years, not only among vegans but also among individuals seeking blood sugar-friendly alternatives.

Aravindh A

Published Jun 01, 2025 | 4:25 PM ⚊ Updated Jun 01, 2025 | 4:25 PM

Different types of plant-based milk. (iStock)

Synopsis: For individuals with diabetes, choosing the right type of milk can make a significant difference in managing blood sugar levels.

Milk has long been regarded as a nutritional powerhouse — rich in calcium, protein, and vitamin B12 — contributing to strong bones and healthy growth. For most adults, a daily intake of around 250 to 500 ml of milk is considered appropriate, though this may vary based on individual health needs.

However, for individuals with diabetes, choosing the right type of milk can make a significant difference in managing blood sugar levels.

Traditional cow’s milk contains lactose (a natural sugar), along with proteins and fats that help slow down digestion and moderate the release of glucose into the bloodstream.

In fact, emerging research suggests dairy consumption may offer certain protective benefits. The large-scale PURE study — co-authored by Dr V Mohan —revealed that diets rich in dairy were associated with a lower risk of type 2 diabetes, high blood pressure, and metabolic syndrome.

However, not all types of milk are created equal. Whole milk contains more saturated fat, which might not be ideal for those watching their heart health. In contrast, low-fat or skim milk has reduced fat content while retaining essential nutrients, making it a commonly recommended choice for people with diabetes.

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Exploring plant-based alternatives

Plant-based milk options have gained popularity in recent years, not only among vegans but also among individuals seeking blood sugar-friendly alternatives.

These include:

Almond Milk: Low in carbohydrates and calories, unsweetened almond milk is a great choice for people with diabetes. It has a low glycaemic index (GI) and does not cause a rapid spike in blood sugar levels. While it’s not naturally rich in protein, many commercial varieties are fortified with calcium and vitamin D.
Soy Milk: Among plant-based options, soy milk stands out for its relatively high protein content — comparable to that of cow’s milk. Unsweetened soy milk has a low to moderate GI, is rich in isoflavones, and offers a balanced combination of carbs, protein, and fat, helping to stabilise blood sugar.
Pea Milk: One of the newest and most diabetes-friendly choices, unsweetened pea milk contains approximately eight grams of protein and only 4.5 grams of carbohydrates per serving. With a GI of less than one, it supports slow digestion and sustained energy levels. Rich in micronutrients and fibre, it’s a strong contender for individuals aiming for optimal blood glucose control.

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Making the right choice

When choosing milk — dairy or plant-based — opt for unsweetened varieties to avoid added sugars. Always check the nutrition label for carbohydrate content, GI value, and protein levels.

Fortified plant-based milks with added calcium and vitamin D can help ensure you’re not missing out on essential nutrients.

Ultimately, the best milk for someone with diabetes depends on their overall diet, health status, and personal preferences. With the right choice, milk can remain a nourishing and safe part of a blood sugar-conscious diet.

(Views are personal. Edited by Muhammed Fazil.)