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.
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 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.
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.
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:
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.
Dairy is packed with protein. There are two types of protein found in dairy products, whey protein, and casein.
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.
Dairy products also contain many necessary vitamins such as potassium, phosphorus, magnesium, and zinc.
Your teeth, like your bones, can benefit greatly from the calcium content in dairy products.
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.
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.
[per one cup]
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.
[per one cup]
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.
[per one cup/ unsweetened]
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.
[per one cup/ unsweetened]
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.
[per one cup/ unsweetened]
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.
[per one cup/ unsweetened]
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.
[per one cup/ unsweetened]
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.
[1oz of cheddar cheese]
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.
[1 cup vanilla ice cream]
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.
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.
Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.
With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM, so you can make lifestyle choices that support healthy living.
When you join the program, our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.
Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.
Looking for a quick bowl recipe to throw together for lunch? Here are six healthy and delicious bowl recipes to try, recommended by our very own dietitians.
Have you ever wondered if beauty sleep is real? We'll explore what the experts have to say about the effects of sleep on your appearance.
Is it normal to have higher blood pressure in the morning? And how can you know if your blood pressure is ideal? Read on to learn more.
Bananas are delicious fruits packed full of vitamins, minerals, and fiber. But do they raise your blood sugar levels? Read on to find out how bananas affect glucose.
We’ll take you through the benefits of mindful eating and then conduct an experiment with the help of a CGM to see how eating speed can impact your blood sugar.
In this article, we’ll explore seven different dance styles and the health benefits they can provide, plus a few tips to help you dance to your target weight.
You may be wondering whether your CGM is safe to swim with. Here are a few considerations to keep in mind when using your CGM around water.
We’ll take you through some of the best chest and shoulder exercises for beginners and share an upper body workout plan to try out during your next gym session.
Does consuming fructose cause blood sugar spikes? And where does this type of sugar come from? Read on to learn more about how fructose affects the body.
A PCOS belly is one of the most commonly experienced symptoms of PCOS. We'll explore what causes it and share some tips for PCOS-related weight gain.
In this post, we’ll dive into the eight ways that swimming can positively impact your metabolic health for the next time you hit the swimming pool.
Did you know your weight fluctuates during your period? Read on to find out why period weight gain is so common.
In this article, we share the major culprits of post-meal blood glucose spikes and some actionable tips to help you optimize your postprandial glucose response.
Glucose and glycogen are two types of carbohydrate molecules that your body relies on for many metabolic functions. Learn more about how they work together.
For the last several decades, diet sodas have been popularized as a “healthier option” to normal sodas. But are they actually healthier? Read on to find out.
Japanese eggplant is a nutrient-dense food that can be beneficial for your health. Looking to try it out? Here are some delicious, dietitian-approved recipes you can start with.
Russell Battles shares how using a CGM helped him revamp his diet, exercise, and lifestyle after suffering from a heart attack.
From vitamin C to fiber, apples are loaded with nutrients and filled with health benefits. But did you know they may also have some effects on insulin levels and your efforts to control blood sugar? Read our article to find out more
A set of reliable steps you can take to manage your blood glucose levels that should fit most lifestyles of persons with prediabetes.
You don't have to be a certain size or weight to be healthy! Learn more about what metabolic health is, and why your size doesn't dictate it.
Can't decide on the perfect gift for Mother's Day? Pick from a list of ideas to find a healthy, but still exciting gift this year.
Learn how your menstrual cycle can affect your blood sugar levels, and what you can do to maintain healthy blood sugar control.
The whirlwind of holiday celebrations can make you forget about your health goals. To help you out, we've compiled a list of tips along with our favorite recipes so you can balance indulgence, tradition, and good health this year.
Learn more about the beneficial effects of probiotics on your immune system and take a look at some probiotic foods you can add to your diet.
Drinking wine in moderation can have some health benefits, but it's important to know what those are and how they may impact you.
Review some of the top reasons you might be experiencing constant hunger and some useful tactics to help curb hunger cravings.
Laughing has some amazing health benefits, from boosting your immune system to fighting stress. Find out more about the science behind laughter and how you can start incorporating more of it into your life.
Dietary fiber can help maintain good gut health and promote blood sugar regulation. Read more about its health benefits and see what high-fiber foods you should consider including in your diet.
Many people experience symptoms akin to menstrual cramping even when they are not on their periods. It’s surprisingly common, and various factors can contribute to it. Read on to find out what some of these are.
Check out some of the common and not-so-common reasons you’re likely feeling tired after eating and read our tips to help prevent fatigue after meals.
If you're consuming fewer calories than your body needs to function properly, you may be undereating. Take a look at how this can affect your weight loss efforts and overall health.
One of the best ways to get all the mental and physical benefits of nature is by flexing your green thumb. Read on to learn more about how gardening can benefit your health.
CGMs are now an excellent tool for anyone who wants to optimize their metabolic health. Read on to find out more about the benefits CGMs can have for healthy people!
Learn the science behind hanger, why some people suffer from it, and helpful tips to avoid experiencing it.
Macro and micronutrients impact everything weight loss to blood sugar levels. Read on to learn more about these nutrients and why you need them.
Although bariatric surgery can be an effective way to lose weight and improve health for people who are obese, it’s a major decision. Find out what lifestyle changes you need to make before going under the knife.
Review the reasons that continuous glucose monitoring continues to grow in popularity amongst the world’s top athletes.
Continuous glucose monitors (CGMs) have come to form a crucial part of the next generation of holistic wellness management. Come and see how you can "level up" your health optimization game with the latest wearables.
Cryotherapy is gaining popularity among biohackers, fitness enthusiasts and those who want to optimize their health. Learn more about how it works and the risks and benefits associated with it.
Learn more about what visceral fat is, how it affects your body, and what you can do about it.
Do you have trouble losing weight, no matter how hard you try to shed those unwanted pounds? Find out more about the weight loss plateau and what you can do about it.
Learn more about the research on, as well as the benefits and risks of acupuncture, a form of alternative medicine that involves inserting needles into your body for pain and stress relief.
In this second part of our series on resistant starch, explore the different types and learn more about the impact they have on the foods you consume.
Neuropathy, or nerve damage, can cause pain, discomfort, and interfere with daily tasks. Explore effective ways to prevent and manage it.
It's Christmas this weekend! Read on to learn more about traditions, classic Christmas foods, and how to have a healthier celebration this year.
This Halloween, find out what candy you can treat yourself to without ruining your long-term health goals.
Resistant starch can help you lose weight and improve your health. Learn about commercially made resistant starch, how it works, and why it's different from the kind you're used to seeing in supplements and foods.
Polycystic ovary syndrome, or PCOS, is a condition that involves endocrine and metabolic imbalances. Here are some PCOS friendly foods to include in your diet for better health.
What do you know about resistant starch? Learn more about what this type of starch is, how it can benefit your health, whether it has side effects, and more.
Recent research has shown that sleep and blood glucose are intricately connected. Read on to learn more about what this means for your blood sugar levels and overall health.
The best way to combat low blood sugar at home is to take a glucose tablet or glucose gel. Here’s what to do with low blood sugar at home.
An emerging treatment, red light therapy promises to prevent and treat the signs of aging and other skin issues. Read on to find out more.
Nordic walking is a full-body workout in which special lightweight poles are held in each hand to activate the entire body while walking. Learn the benefits of Nordic walking and how you can get started with this activity.
Review some of the reasons that you might be experiencing persistent, excessive thirst and how you can better stay hydrated.
Learn what high-intensity resistance training is, how it can benefit your metabolism, and nine tips to get started with HIRT.
Learn what is glucose intolerance, how it affects your body, and why blood glucose monitoring is vital to blood glucose management.
Find out what exactly a holiday health hangover is, the symptoms you may experience, tips on how to avoid one, and what you can do if it's too late.
A blood ketone level of .5 to 3.0 millimoles per liter is the ideal range for ketosis. Find out more here.
Review our helpful article where we discuss the best times to eat if you are trying to lose weight.
Explore the ways in which you can actively begin reversing prediabetes through diet and lifestyle changes.
Learn about how weight loss can impact blood glucose levels, and find tips for maintaining healthy blood sugar levels.
Do you spend all your free time scrolling through social media? If you can’t remember the last time you went offline, you may need a digital detox.
Read on to find out what impact, if any, vinegar really has on our body’s ability to balance blood sugar.
Review our glycemic index charts for the most common fruits and vegetables to better understand the impact on your glucose levels.
Did you know that menopause can affect your metabolic health, and vice versa? Read on to understand the relationship between metabolic health and menopause, and how to manage metabolic health during your menopausal journey.
What really happens to your brain when you consume sugar? Review how interesting the relationship between the brain and sugar is, and why it’s important to control your blood sugar.
Endometriosis is a common yet often ignored condition. Learn more about the symptoms to watch out for, how you can seek treatment, and read first-hand accounts from two women who have dealt with endometriosis.
Quickly understand the differences between hyperglycemia and hypoglycemia, how to recognize the signs, and key prevention tips.
Learn everything you need to know about the relationship between triglycerides levels and blood glucose.
If you're gearing up to travel or spend more time outdoors this summer, here are a few tips to help you stay safe and hydrated in the sun.
Purim, a joyous occasion celebrated around March or April every year, is just around the corner! Read on to learn more about the holiday and the delicious foods that accompany it.
Still haven't settled on the perfect gift for your Valentine this year? Take a look at our Nutrition Team's favorites for some thoughtful ideas.
Because nerve damage can have many silent symptoms, it often goes undiagnosed in the early stages. Read on to learn more about what causes nerve damage and some warning signs to watch out for.
Ready to learn all about fiber beyond just the basics? In this post, we dive deep into the different kinds of fiber and health benefits of each. From functional fiber to fermentation, we break down all the jargon into a layman's language.
Did you know that cardio can help you lose weight as well as optimize your health and blood glucose? Here's everything you need to know about cardio and its relationship with blood sugar.
Find out what unhealthy weight loss is and learn more about its side effects and what you can do to prevent them.
Learn about the warning signs of low blood sugar and the relationship it has on blood pressure.
Here is everything you need to know about the relationship between weight lifting and blood sugar.
Cholesterol plays a very important role in the human body, contributing to the structure of the cells, helping with vitamin D synthesis, and also promoting the production of steroid and sex hormones, like cortisol, aldosterone, testosterone, and estrogen. But how exactly is cholesterol connected to blood glucose levels?
NutriSense dietitian Katrina Larsen, MS, RD,N, LD, CDCES discusses the risk factors for sleep apnea and how this disorder is linked to other health conditions.
The premise of the paleo diet is that the body can handle a mix of meats, fruits and vegetables, eggs, fish, and complex carbohydrates better than processed meats, refined fats, grains and simple carbohydrates because it evolved to eat the first category as hunter-gatherers.
A common ingredient in cozy winter recipes, winter squash is one of our favorite foods this time of year. Read on to learn more about how it can benefit your health.
Haven't finished your holiday shopping yet? Pick from this list of NutriSense-approved holiday gifts to find some great last-minute stocking stuffers for everyone on your list!
Still haven't bought all your holiday gifts this year? Don't worry—there's still time to find the perfect gift for everyone on your list. Read our guide for some great ideas!
Learn more about inflammation, how it affects blood glucose levels and what you can do to prevent and manage it.
Fermented foods have a range of health benefits. Read on to learn more about what they are and why you should be adding them to your diet.
Potatoes, yams, and sweet potatoes are similar in usage, but pretty distinct in taste, texture, appearance, and even nutritional content! Read on to find out more about each one.
Did you know that living with a pet can do more than just put a smile on your face? Read on to learn all the ways living with pets improves your wellbeing.
Herbs and spices are a great way to add flavor to dishes, and also have a range of health benefits. Learn more about a few of our favorites.
Learn about the health benefits of beans and how they can help you live a healthier, longer life.
Review our guide to metabolic diets to help get a better understanding of what they are and whether they might be right for you.
Learn about the traditions and nutrient-dense food commonly enjoyed during Kwanzaa.
Have you ever wondered how your glucose levels might be connected to joint pain? We'll take a deep dive into this connection and share tips for reducing pain.
This article explores hypoglycemia in non-diabetics, how to manage symptoms through diet, and the advantages of glucose monitoring.
Take a look at how aging can affect your blood glucose levels.
Read on to learn more about vitamin D-rich foods and what you should include in your diet to make the most of this vitamin’s health benefits.
When it comes to your menstrual cycle, what you eat can significantly impact how you feel. Read on to learn more about the best foods to add to your diet to help during that time of the month.
Ayurveda is an ancient Indian holistic healing system that dates back over 5,000 years. In the second installment of our series on the practice, review the benefits and risks associated with popular Ayurvedic herbs and spices.
In this article, we break down what a low FODMAP diet looks like for beginners, and its potential benefits and drawbacks for gastrointestinal health.
When it comes to bone health, good nutrition is absolutely critical. Read on to learn what osteoporosis is and why some foods may increase your risk of or worsen the condition.
.jpg)
We'll send you helpful articles & tips, recipes, and more.
.jpeg){kind=link}