Dairy products are a common food in the daily diet and are rich in calcium, protein, and vitamin D, which play an important role in bone health and overall nutrient intake. However, it is especially important for people with diabetes to choose the right dairy products, as some dairy products may be higher in sugar or fat, which can adversely affect blood sugar levels. In this article, we'll look at the key points that diabetics should pay attention to when choosing dairy products, and recommend some dairy products that are suitable for diabetics to help you enjoy delicious food while maintaining a healthy diet.
1. Precautions for the selection of diabetic patients
1. Choose low-sugar or sugar-free dairy products: Certain dairy products, especially flavored milk, sweetened yogurt, etc., may have a lot of added sugar, which can quickly raise blood sugar levels. Diabetics should try to choose low-sugar or sugar-free dairy products to avoid blood sugar fluctuations.
2. Prioritize low-fat or skim dairy products: High-fat dairy products, such as whole milk and cheese, are higher in saturated fat, which may affect blood sugar control and increase the risk of cardiovascular disease. People with diabetes should choose low-fat or skimm-free dairy products to reduce fat intake.
3. Pay attention to the glycemic index of dairy products: The glycemic index (GI) is a measure of the effect of food on blood sugar. People with diabetes should choose dairy products with a lower glycemic index to help stabilize blood sugar levels.
4. Choose high-protein dairy products: High-protein dairy products can help keep you feeling full and can stabilize blood sugar levels. Protein is especially important for diabetics because it helps control blood sugar fluctuations.
2. Recommended dairy products suitable for diabetics
1. Original yogurt: Plain yogurt is typically sugar-free and contains probiotics, which can help with digestion and gut health. Its sugar is naturally derived from lactose, and a lower glycemic index is more friendly to diabetics. Choose low-fat or nonfat plain yogurt, limit your intake to between 150-200 grams each time, and avoid excessive consumption.
2. Low-fat milk: Low-fat milk removes some of the fat but retains a wealth of calcium and protein. Its sugar is mainly lactose, which has little effect on blood sugar. Choose low-fat or skim milk, with a daily intake of between 200-250 ml, to help replenish calcium and protein while controlling fat intake.
3. Greece yogurt: Greece yogurt contains more protein than regular yogurt and usually has less added sugar. High protein helps stabilize blood sugar and keep you feeling full. Choose sugar-free or low-sugar Greece yogurt, it is recommended to consume 100-150 grams per day, and eat it with fruits or nuts to increase the flavor.
4. Whey Protein Milk Powder: Whey Protein Milk Powder contains high-quality protein that helps with muscle maintenance and repair. It usually contains no extra sugar, making it ideal for diabetics. Choose a sugar-free or low-sugar whey protein milk powder and use it as an additive to beverages or foods according to the dosage recommended in the product leaflet.
5. Low-fat cheese: Low-fat cheese removes most of the fat and still retains a wealth of protein and calcium. It has a lower sugar and glycemic index, making it more suitable for diabetics. Choose low-fat or nonfat cheeses, keep your intake between 30-50 grams per intake, and avoid overconsumption.
3. Healthy eating recommendations
1. Pair with a balanced diet: Pair dairy products with other low GI foods such as whole grains, vegetables, and fruits as part of a balanced diet to control overall blood sugar levels.
2. Control your intake: Although dairy products are good for your health, diabetics should pay attention to controlling their intake and avoid consuming too many dairy products at one time to avoid negative effects on blood sugar.
3. Monitor blood sugar regularly: When adding or changing dairy products, monitor blood sugar levels regularly to understand the specific effects of different dairy products on blood sugar and make necessary adjustments.
4. Consult a dietitian: If you are not sure which dairy products are suitable for you, it is recommended to consult a professional dietitian or doctor to develop a suitable diet plan according to your individual situation.
IV. Conclusion
Diabetics need to pay special attention to the sugar and fat content when choosing dairy products to ensure that the impact on blood sugar is minimized. Choosing dairy products that are low in sugar, fat and protein, and controlling your intake are key to effective blood sugar management. At the same time, maintaining a balanced diet and monitoring blood sugar levels regularly can help you better control your blood sugar and maintain your overall health. If you have any dietary questions or concerns, it is recommended to consult a medical professional or dietitian for personalized guidance.