Milk in Diet for Diabetes, Unbeatable!
Diet for diabetes that includes milk can only be good because it provides carbohydrate, protein, calcium, vitamins and minerals. Just like the early lactation milk that carries the mother’s antibodies to the baby thus reducing the risk of many diseases, so does the milk we drink helps ward off unwanted conditions.
The trouble is some of us become lactose intolerant, that is, we lose the ability to digest milk so it is not an easy thing to incorporate milk in the diet for diabetes. But this is a problem that is easily solved. All we have to do is buy the lactose-free milk available in every supermarket refrigerated shelves.
For many years, cows’ milk has been processed into butter, cream, ice cream, yoghurt and cheese. In addition, science has also brought us condensed milk, powdered milk, casein, whey protein and many other food-additive products. So there are plenty of ways to add milk in the diet for diabetes.
Milk is also used to refer to non-animal alternates like rice milk, soy milk, coconut milk and almond milk. Among these, my personal favorite is coconut milk. Have you ever had some? Try it, it might surprise you when you find out that you like it. Then it’s easy to include this in the diet for diabetes although I don’t think it’s a complete food like milk.
Milk that we drink is pasteurized. Pasteurization is essential as it kills many damaging microorganisms through the process of heating it and cooling it. It is still perishable though so watch the expiration dates on the carton before you include it in the diet for diabetes. Stores that sell milk that is not pasteurized are breaking the law.
Some people dispute that pasteurization is not good because it also kills useful microorganisms and nutritional ingredients. As a result, not only is the milk less digestible but also it becomes less nourishing. The opposite side claims though and rightly so that when milk is not pasteurized, it becomes a haven for dangerous bacteria that may cause such diseases as tuberculosis, salmonella and diphtheria. In this way, we can’t include it in the diet for diabetes.
No matter, I feel it’s good to have people in opposite factions as this spurs others to check the pros and cons of pasteurized milk. On top of this, this debate might motivate someone who is so inclined to discover some other ways of keeping milk both beneficial to drink and safe enough to include it in the diet for diabetes.
That said, no one can argue the importance of milk. It contains calcium, Vitamins D and K (for bone health), iodine which is vital for thyroid task, Vitamin B12 and riboflavin (for cardiovascular strength and energy production. It also has biotin and antithetic acid which are B vitamins for energy production. Are you convinced now to consider this in the diet for diabetes? No? Well, read on for there’s more.
Milk is also known to have Vitamin A (vital for immune function), potassium and magnesium for cardiovascular well-being, selenium (a trace mineral that helps prevent cancer), and thiamine (a B vitamin for cognitive function particularly memory). No wonder they dub this the complete food, worthy to include in the diet for diabetes.
Research studies reveal potential links between low-fat milk intake and reduced risk of hypertension, colorectal cancer, hypertension and obesity. People who are overweight who drink milk also may profit from reduced risk of insulin resistance and type 2 diabetes.
So we will know how to apportion milk in the diet for diabetes, here are examples of 1 serving:
- 1 cup fat-free or low-fat yoghurt
- 1 cup fat-free (skim) or low-fat (1%) milk.
Mind you, if you’re breastfeeding or pregnant, you will need four to five servings of milk every day.
As usual we end up with this question. How can we have milk in the healthy way?
1. It is important to supply yourself with calcium-rich foods. How can you do that? Have 3 cups of low-fat or fat-free milk or an equal amount of low-fat yoghurt and/or low-fat cheese. Just remember that 1 ½ ounces of cheese=1 cup of milk. This you should have every day. If you can’t digest milk, buy the lactose-free brands and/or calcium-fortified foods and drinks.
2. Use low-fat plain yoghurt as a replacement for sour cream.
3. Eat low-fat or fat-free yoghurt sweetened with a low-calorie sweetener.
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