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Milk and Blood Sugar: Everything You Need to Know About Consuming Dairy

January 10, 2022
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Dairy is a pretty hot topic these days! Dairy products are made from the milk of a lactating animal [usually cows], such as milk, yogurt, and cheese. Some of us are old enough to remember all those stories about how milk would help us with all sorts of things—keep us in tip-top shape, help our bones get stronger... But there's recently been some debate around that idea. As a result, many people are beginning to go plant-based or sticking with dairy alternatives. 

For most of human history, though, civilizations have counted on the nutrients and fat from dairy products to nurture themselves and grow stronger. Still, it's important to remember that there's no one-size-fits-all, and what's good for one person may not be suitable for another, and vice versa. So don't cut anything out of your diet without consulting a healthcare professional first. But just so you can be as well-informed as possible—how much do you really know about your health and dairy? And what effect do the carbohydrates in milk have on our blood sugar levels? Read on to find out more. 

Dairy's Impact on Blood Glucose Levels

Blood glucose, or blood sugar, levels are crucial in maintaining good health. Glucose is produced when your body breaks down carbohydrates in your digestive system. Glucose is stored in your liver and muscles as glycogen. The Pancreas secretes hormone insulin to get glucose out of your bloodstream and into cell to be utilized for energy or storage.

When you ingest and have too much blood sugar in your system, you can experience hyperglycemia. When you have too little, you can experience hypoglycemia. Hyperglycemia is also caused by the body having too little insulin or not being able to properly use its insulin. 

Monitoring blood glucose levels is often associated with diabetes. Still, it is essential even for people that do not have diabetes to understand if they have too much or too little glucose in their bloodstream. While this can differ among people, "normal" blood glucose levels after fasting are usually considered to be around between 70-90mg/dL while fasting or less and 140 mg/dL or less after eating. If your blood sugar levels are not correctly balanced, you could begin to experience a range of health problems

Another thing to note is that all dairy products contain carbohydrates. The amount of carbohydrates varies in different dairy products with varying fat levels. Lactose, present in milk, is a type of carbohydrate. So you could see your blood sugar levels rise slightly when you consume dairy products. However, dairy products also contain fats and proteins, which can help prevent blood sugar spikes. Confused? Here's an example: You may see a smaller spike in your blood glucose levels when you consume whole milk than 1% milk, thanks to those fats and proteins in whole milk. 

Dairy and Insulin Resistance

Dairy has been found to result in increased insulin resistance. A study published by the United States National Library of Medicine found that dairy had a notable effect on insulin resistance among middle-aged non-diabetic women. It also led to a rise in insulin resistance. Another study released by the American Journal of Clinical Nutrition showed that people who consumed high-fat dairy products were less likely to develop Type 2 diabetes. 

There is conflicting evidence regarding dairy and blood glucose, and research is still ongoing. For the moment, it seems that people need to consider dairy in their diets on a case-by-case basis, experimenting to discover if their bodies handle it well. An excellent way to do this is with the help of a CGM

So, Is Dairy Good or Bad For Us As It Relates to Blood Glucose?

Dairy can be good for our health, but as with most things, remember that it's best to consume it in moderation. Of course, everyone's body responds differently to different foods, so even though it contains a significant amount of carbohydrates, there's no blanket rule here. 

Because there is so much conflicting information from all the studies about dairy, it's hard to make a concrete decision regarding adding or avoiding dairy. One way to determine whether it's good or bad for blood glucose is to see how your body responds. 

You can use a tool like a continuous glucose monitor (CGM) to track your blood sugar levels when you consume dairy. It's also a good idea to work with a health professional like a registered dietitian, who can help you understand all the CGM data and how dairy affects your system. 

Some Health Benefits of Milk & Dairy 


If your body responds well to dairy, it can add several valuable nutrients and vitamins to your diet. Here's an overview of a few: 

Calcium

Dairy can provide calcium to help strengthen your bones. It may offer more calcium than other common calcium-rich foods. Calcium provided by the food you ingest can be more effective for bone health than supplements. 

Protein

Dairy is packed with protein. There are two types of protein found in dairy products, whey protein, and casein. 

Digestive Health

Fermented foods, including yogurt and kefir, are good sources of probiotics that are important for gut health. Probiotics help the good bacteria in your gut stay balanced and healthy.

Vitamins and Nutrients

Dairy products also contain many necessary vitamins such as potassium, phosphorus, magnesium, and zinc. 

Dental Health

Your teeth, like your bones, can benefit greatly from the calcium content in dairy products. 

Exploring Common Milks, Dairy Products, Milk Substitutes, and Blood Sugar

Now that you know a bit about dairy, what it contains, and how your body may respond, here's more information about some common kinds of milk and milk substitutes. Remember that not everyone responds well to all milk substitutes. So don't make any drastic changes to your diet without consulting a healthcare professional and monitoring how your body responds to different types. 

Whole Milk

If you're going to enjoy a glass of milk or use milk to make something, whole milk may be the most blood glucose-friendly option for some people. The higher fat content in whole milk will slow the sugar uptake from the carbs in lactose. 

Nutritional Information

[per one cup]

  • 149 calories 
  • 8 grams of fat 
  • 12 grams of carbohydrates
  • 8 grams protein
  • 0 grams fiber 
  • 12 grams sugar 


Skim (And Low-Fat) Milk

If you want to lower your calorie count by consuming skim milk, you should know that the lower fat content may leave some more vulnerable to a blood sugar spike. If you aren't pairing the milk with other proteins or fats, consider opting for whole milk instead. 

Nutritional Information

[per one cup]

  • 83 calories 
  • 0.2 grams of fat 
  • 12 grams of carbohydrates 
  • 8.3 grams of protein 
  • 0 grams of fiber 
  • 12 grams of sugar 

Oat Milk

Oat milk is a popular alternative to dairy, and it contains healthy fats. But some types may contain added sugars and flavorings, so read the labels when you're buying it at the store. Oat milk is typically higher in carbohydrate count and lower in protein than regular milk. Read the label and reach for an unsweetened and unflavored carton for the best nutrition.

Nutritional Information

[per one cup/ unsweetened]

  • 130 calories
  • 1 gram of fat
  • 29 grams of carbohydrates
  • 2 grams of protein
  • 1.5 grams of fiber
  • 19 grams of sugar 

Almond Milk

Like oat milk, almond milk is not technically dairy but a popular alternative to it. Almond milk has a lower carbohydrate count than whole and skim milk, but it contains less protein. Many types of almond milk are flavored and sweetened, so make sure that you read the labels when selecting this type at the store.

Nutritional Information

[per one cup/ unsweetened]

  • 56 calories
  • 2.5 grams of fat
  • 8.1 grams of carbohydrates
  • 1.1 gram of protein
  • 0.6 grams of fiber
  • 7.2 grams of sugar 

Soy Milk

Soy milk is not for everyone (if you have a soy allergy, for example). If your body tolerates it, it can be an excellent alternative to dairy. Soy milk contains more protein than dairy milk and contains essential amino acids.

Scientists have found that consuming soy products is linked to improved glucose tolerance. It's also rich in calcium, much like dairy. If you're looking for a close alternative to dairy, this may be the one. Soy milk is often sweetened and flavored, so read the labels before buying a carton.

Nutritional Information

[per one cup/ unsweetened]

  • 100 calories
  • 4 grams of fat
  • 5 grams of carbohydrates
  • 10 grams of protein
  • 1 gram of fiber
  • 0 grams of sugar 

Rice Milk

Another popular alternative to dairy, this plant milk is usually naturally sweeter than other dairy alternatives. Still, rice milk is high in carbohydrates and lower in protein levels, so it may not be the perfect alternative to dairy if you are concerned about regulating blood sugar. 

Nutritional Information

[per one cup/ unsweetened]

  • 113 calories 
  • 2.3 grams of fat
  • 22 grams of carbohydrates
  • 0.7 grams of protein
  • 0.7 grams of fiber
  • 13 grams of sugar 

Yogurt

Plain yogurt is a good source of probiotics. If you opt for plain yogurt, you may be able to avoid too many dairy-related blood sugar spikes. Greek yogurt contains the greatest amount of protein. Full fat yogurt has more fats and protein, so if you don’t mind the calories it is the better option for your blood sugar levels. Again, you should read the labels and opt out of the flavored, sweetened yogurts.

Nutritional Information

[per one cup/ unsweetened]

  • 45 calories 
  • 2.3 grams of fat
  • 0 grams of carbohydrates 
  • 4 grams of protein
  • 1 gram of fiber
  • 0 grams of sugar

Cheeses

Cheese is high in protein and low in carbohydrates. There are so many different types of cheese that it's impossible to give you any blanket advice on the nutritional content here. As an example, here are some facts about cheddar cheese.

Nutritional Information

[1oz of cheddar cheese]

  • 115 calories
  • 9.4 grams of fat
  • 0.9 grams of carbohydrates
  • 6.5 grams of protein
  • 0 grams of fiber
  • 0.1 grams of sugar 

Ice Cream

Arguably one of the most exciting forms of dairy, it's usually best to consume this one in moderation! Ice cream can have several added sugars, flavors, cookies, and candies mixed in, which will raise the likelihood of a blood sugar spike. Vanilla ice cream may be the "safest" option, and some vanilla is naturally derived, containing less sugar.

Nutritional Information

[1 cup vanilla ice cream]

  • 273 calories
  • 15 grams of fat 
  • 31 grams of carbohydrates
  • 4.6 grams of protein
  • 0.9 grams of fiber
  • 28 grams of sugar

Other Fermented Dairy [Kefir]


Some studies show links between kefir and lower fasting blood sugar, likely because of its probiotic properties. It can be a good dairy option for people trying to regulate their blood sugar levels. 

Nutritional Information
  • 112 calories
  • 2.2 grams of fat
  • 12 grams of carbohydrates
  • 11 grams of protein
  • 0.1 gram of giber
  • 12 grams of sugar 

Whey Protein Powder

Whey protein is derived from milk. It is often sold as a nutritional supplement. There is whey protein concentrate and whey protein isolate. Generally, whey isolate has a higher protein content and lower carbohydrate and fat content. Research has found a link between whey consumption and increased insulin production. It may also reduce blood sugar spikes when consumed alongside foods rich in carbohydrates. It's a good idea to consult with a healthcare professional before introducing new foods or supplements into your diet.

Nutritional Information [Optimum Nutrition Gold Standard Whey Protein, 1 Scoop]
  • 120 calories
  • 1.5 grams of fat
  • 3 grams of carbohydrates
  • 24 grams of protein
  • 1 gram of fiber
  • 1 grams of sugar 

Dial-In Your Optimal Diet and Nutrition Plan With NutriSense

Continuous glucose monitors (CGMs) are a great way to understand how your body responds to different types of dairy, dairy alternatives, and supplements. It can help you make an informed decision on the kinds that are best for you to consume. 

NutriSense CGMs are easy to apply [yay, no needles!] and help you track your blood glucose levels in real-time with the help of an innovative app. You also have access to a team of registered dietitians to help you interpret that data and make informed changes to your diet. With their support and guidance, you can test different foods, experiment with meals and lifestyle habits, and see how best to manage your blood glucose levels. 


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Milk and Blood Sugar: Everything You Need to Know About Consuming Dairy
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Low Carb MD Podcast: Kara Collier

Brian, Tro, and Kara talk about treatment versus prevention, deficiencies in medical education, and the vision and goals of NutriSense.

Podcast
56
min
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Discover Your Unique Blood Sugar Patterns to Optimize Health with Continual Glucose Monitoring
Discover Your Unique Blood Sugar Patterns to Optimize Health with Continual Glucose Monitoring

Welcome to Low Carb Conversations with Leah Williamson, Holly Jean Barrett and Amber Horn, Functional Nutritional Therapy Practitioners.

Podcast
75
min
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Carlee Hayes, RDN: CGM Data & Metabolic Health
Carlee Hayes, RDN: CGM Data & Metabolic Health

Carlee Hayes, lead dietitian for Nutrisense, discusses how the data gained from wearing a CGM can lead to better metabolic health.

Podcast
31
min
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LLAMA LIVE! Carbs, wearable technology and a bagel
LLAMA LIVE! Carbs, wearable technology and a bagel

Wearable technology has evolved at a pace recently, making it possible to better understand how our bodies respond to food and exercise.

Podcast
43
min
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Carlee Hayes: Why continuously monitor our glucose?
Carlee Hayes: Why continuously monitor our glucose?

Real-time information about how our bodies respond to food and exercise is transforming preventative healthcare.

Podcast
62
min
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Blood Glucose Regulation: A Guide to Glycemic Index, Continuous Glucose Monitoring, & Intermittent Fasting · Kara Collier, RDN
Blood Glucose Regulation: A Guide to Glycemic Index, Continuous Glucose Monitoring, & Intermittent Fasting · Kara Collier, RDN

Kara Collier, the Director of Nutrition at Nutrisense, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician who specializes in glucose control and...

Podcast
42
min
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My Blood Sugar Trends!
My Blood Sugar Trends!

Nutrisense hooked up Shanna Hussin, RDN with continuous glucose monitoring as a tool to see trends in food response, stress, sleep, and exercise.

Podcast
57
min
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Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier
Continuous Glucose Monitors: Why They’re Not Just for Diabetics Anymore with Kara Collier

In this episode, Kara talks about blood sugar levels and explains why CGMs (continuous glucose monitors) are useful for everyone and not just diabetics.

Podcast
70
min
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Blood sugar balance, weight loss, metabolic health and continuous glucose monitoring
Blood sugar balance, weight loss, metabolic health and continuous glucose monitoring

In this episode, Ellie interviews Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition...

Podcast
53
min
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How Continuous Glucose Monitoring Can Lead to Health-Conscious Behavioral Change
How Continuous Glucose Monitoring Can Lead to Health-Conscious Behavioral Change

Curious how continuous glucose monitoring can lead to significant behavioral change? Kara Collier of NutriSense discusses how this happens with Heads Up founder Dave Korsunsky.

Podcast
58
min
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Continuous Glucose Monitors for Keto & Health Optimizations w/Kara Collier of NutriSense
Continuous Glucose Monitors for Keto & Health Optimizations w/Kara Collier of NutriSense

Learn how continuous glucose monitors can help you obtain metabolic flexibility and Ways to use CGM's to experiment.

Podcast
35
min
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Be your Healthiest Self
Be your Healthiest Self

Carlee Hayes is a Registered Dietitian Nutritionist (RDN) and Lead Nutritionist on a mission to help people become the healthiest version of themselves.

Podcast
45
min
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How Nutrisense Can Help You Personalize Your Diet
How Nutrisense Can Help You Personalize Your Diet

In this week’s episode, Nathalie talks to Carlee Hayes about how CGM’s and the Nutrisense app can support individuals to personalize their diet and reach their goals.

Podcast
42
min
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Improving Insulin Resistance, PCOS, and Overall Health with Continuous Glucose Monitors
Improving Insulin Resistance, PCOS, and Overall Health with Continuous Glucose Monitors

In today's episode, Amber talks with Molly, one of the dieticians at Nutrisense, a health technology company that specializes in Continuous Glucose Monitors.

Podcast
56
min
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How To Use A Continuous Glucose Monitor To Master Glucose Response and Avoid Disease: Carlee Hayes
How To Use A Continuous Glucose Monitor To Master Glucose Response and Avoid Disease: Carlee Hayes

We talk about tracking blood glucose and why it's important to see your individual glucose response to meals, stress, exercise, and even during sleep.

Podcast
74
min
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Understanding Blood Glucose Measuring For Fat Loss and More on Keto & Carnivore with Kara Collier
Understanding Blood Glucose Measuring For Fat Loss and More on Keto & Carnivore with Kara Collier

This episode is about how to understand blood glucose numbers for fat loss on Keto & Carnivore with Kara Collier, RDN, CNSC.

Podcast
73
min
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Hack Your Goals with Continuous Blood Glucose Monitoring (CGM)
Hack Your Goals with Continuous Blood Glucose Monitoring (CGM)

Achieve Your Goals with Continuous Blood Glucose Monitoring: Kara Collier, RDN, LDN, CNSC. Nutrisense Director of Nutrition.

Kara is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN), and Certified Nutrition Support Clinician (CNSC) who specializes in glucose control and metabolism. She graduated from Purdue University and previously worked at Memphis VA Medical Center, as a clinical dietitian at Providence Hospital, and in a management role at Nutritionix.

Podcast
76
min
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The Power of Monitoring Glucose Levels with Kara Collier
The Power of Monitoring Glucose Levels with Kara Collier

Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship.

Podcast
73
min
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The Power of Monitoring Glucose Levels
The Power of Monitoring Glucose Levels

Kara Collier is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician with a background in clinical nutrition, nutrition technology, and entrepreneurship. After becoming frustrated with the traditional healthcare system, she helped start the company NutriSense where she is now the Director of Nutrition. Kara is the leading authority on the use of continuous glucose monitoring (CGM) technology, particularly in non-diabetics for the purposes of health optimization, disease prevention, and reversing metabolic dysfunction. Kara oversees the health team and product development and has personally interpreted thousands of complex glucose datasets.

Podcast
58
min
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Optimizing Health Through Continuous Glucose Monitoring
Optimizing Health Through Continuous Glucose Monitoring

Metabolic health involves staying within a controlled glucose level and avoiding repeated “swings” in your glucose levels.

Podcast
50
min
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Continuous Glucose Monitors for healthy individuals looking to improve their glucose stability
Continuous Glucose Monitors for healthy individuals looking to improve their glucose stability

Information from Kara Collier about glucose and sleep: how are those two things connected, and what can we glean from monitoring this area related to improving sleep?

Podcast
48
min
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Optimizing Your Health Using NutriSense Continuous Glucose Monitoring with Carlee Hayes
Optimizing Your Health Using NutriSense Continuous Glucose Monitoring with Carlee Hayes

In this episode, Dr. Renee is joined by Lead Registered Dietitian Nutritionist for Nutrisense Continuous Glucose Monitoring, Carlee Hayes, as they take a deep dive into monitoring

Podcast
45
min
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The Lowdown on the NutriSense Continuous Glucose Monitor
The Lowdown on the NutriSense Continuous Glucose Monitor

Listen in to hear the breakdown on who this CGM is good for, who it’s NOT good for, and how it can be a beneficial step to help some who are looking to take their established healt

Podcast
42
min
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What Glucose Data Says About Your Health
What Glucose Data Says About Your Health

In this episode, we sit down with Kara Collier from NutriSense to discuss continuous glucose monitors (CGM).

Podcast
41
min
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The Change Maker! Kara Collier on The Surprising Benefits of Healthy Blood Sugar Levels
The Change Maker! Kara Collier on The Surprising Benefits of Healthy Blood Sugar Levels

The latest in nutrition, exercise, and dietary supplements. Guests include world record holders, documentary film makers, best selling authors, and health experts from all...

Podcast
34
min
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NutriSense Discusses CGMs on Nourish Balance Thrive Podcast
NutriSense Discusses CGMs on Nourish Balance Thrive Podcast

Kara from NutriSense joins the Nourish Balance Thrive Podcast with Christopher Kelly to explain why everyone should wear a CGM at least once

Podcast
27
min
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NutriSense is the very best
NutriSense is the very best

Dan and Kara from Nutrisense talk to Kyle Kingsbury about all things health and CGM technology.

Podcast
23
min
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Tips to Balance Blood Sugar and Optimize Metabolic Health - Part 2
Tips to Balance Blood Sugar and Optimize Metabolic Health - Part 2

Welcome to the second part of our metabolic health episode! Here you’ll learn more strategies to support your insulin and blood sugar levels.

Podcast
20
min
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Rusty Humphries Weight Loss - lessons learned
Rusty Humphries Weight Loss - lessons learned

On this episode of The Nisha Jackson Podcast, Nisha talks with co-host Rusty Humphries about his successful weight loss journey of 30+ pounds and improving.

Podcast
22
min
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NutraCast: NutriSense on glucose monitoring
NutraCast: NutriSense on glucose monitoring

NutraCast's Danielle Masterson speaks with NutriSense Director of Nutrition, Kara Collier, on the benefits of Continuous Glucose Monitoring (CGM) technology and the NutriSense app.

Podcast
18
min
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NutriSense CEO Alex Skryl on Bootstrapping In America
NutriSense CEO Alex Skryl on Bootstrapping In America

Some of the most interesting stories around are from entrepreneurs willing to take an idea and turn it into a business...

Podcast
14
min
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STOP making losing weight so hard!
STOP making losing weight so hard!

We will dive into how to not make every attempt at weight loss so hard, it really shouldn't be… and you truly have the control over this.⠀

Podcast
24
min
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14 Weight loss tips
14 Weight loss tips

14 tips to help you get the weight loss momentum going and provide you with a guide to lose weight and keep it off.⠀

Podcast
54
min
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Can Continuous Glucose Monitoring Support Your Health Goals?
Can Continuous Glucose Monitoring Support Your Health Goals?

Blood glucose holds keys to many important health markers including metabolic health, insulin levels, and our risk for chronic disease.

Podcast
57
min
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Learn to Better Regulate Blood Sugar All Day Long
Learn to Better Regulate Blood Sugar All Day Long

We're back with a brand new interview on our Conversations with Cabral podcast that centers on the topic on of controlling blood sugar for maximum body transformation and wellness results!   I’ve invited Kara Collier, co-founder of NutriSense, to share what she has learned from thousands of customers’ data wearing continuous glucose monitors…   For all the details on learning how to better regulate blood sugar all day long tune into today’s #CabralConcept 2099 - Enjoy the show and let @KaraCollier1 and me know what you thought in the comments!