Diabetes is a chronic medical condition that affects millions of people worldwide. With so many dietary restrictions and guidelines to follow, it can be tough to determine what you can or cannot eat when you have diabetes. Among the many things that diabetic individuals may question is whether or not they should include milk in their diet. In this blog post, we will discuss the myths and facts about milk and diabetes. We will explore the health benefits of raw milk, why plant-based or other milk alternatives may not be as healthy as you think, and the benefits of raw goat milk.

Milk and Diabetes: Debunking the Myths and Facts

The relationship between dairy products and diabetes has been under debate for years. Some people believe that milk is an essential part of a healthy diet, while others believe that milk should be avoided because it contains sugar. The truth is that milk is a source of essential nutrients and can be included in a diabetic diet. However, diabetic individuals must be mindful of the type of milk they consume and how much they consume. Low-fat milk, for example, is a good option because it contains less fat and sugar as compared to whole milk.

However, raw milk is one of the healthiest things you can put into your body. Although it is illegal to purchase raw milk in many states, raw milk is milk that has not been pasteurized or homogenized. It is natural and contains a rich source of minerals, enzymes, vitamins, and beneficial bacteria that are good for the body. Raw milk has been shown to strengthen the immune system, improve digestion, and promote bone health. Some studies have even shown that raw milk may reduce the risk of developing or worsening diabetes.

The health benefits of raw milk are undeniable…

Raw Milk is Packed with Nutrients

Raw milk is an excellent source of essential vitamins and minerals, including vitamin D, calcium, and phosphorus. In comparison, pasteurized milk loses a significant portion of these nutrients due to the high heat used during the process.

Diabetics and health enthusiasts can benefit from the calcium in raw milk, which strengthens bones. Vitamin D, also found in raw milk, plays a crucial role in regulating calcium and promoting optimal bone health.

Helps in Managing Blood Sugar Levels

Individuals with diabetes struggle with regulating blood sugar levels. Fortunately, raw milk has been shown to aid in blood sugar management. Conjugated linoleic acid (CLA), found in raw milk, is an unsaturated fatty acid that has been proven to help reduce inflammation and insulin resistance. Raw milk is also a low-glycemic food, which means that it has a slower impact on blood sugar levels.

Promotes Digestive Health

Raw milk contains beneficial bacteria such as Lactobacillus Acidophilus, which supports digestion and gut health. These healthy bacteria have been proven to increase the good bacteria in the gut and decrease inflammation. This supports overall digestive health, reducing the chances of gastrointestinal and other digestive tract issues.

Can be Easier to Digest

Many people who struggle with digestion have found raw milk easier to digest because it contains lactase, an enzyme that helps break down lactose. Additionally, pasteurization destroys some natural enzymes in milk. When you drink raw milk, all these natural enzymes are still present, making it more comfortable to digest for many people.

Supports Immune System

Raw milk has been known to assist the immune system by supplying essential vitamins and minerals. It contains immunoglobulins, enzymes, and growth factors that help support a strong immune system.

Why Plant-Based or Other Milk Alternatives May Not be as Healthy as You Think…

Milk has always been considered one of the most essential elements needed for a balanced diet. But, the trend of drinking plant-based or other milk alternatives has recently gained immense popularity. Many people have made the switch as it is believed that these milk alternatives are healthier and better for the environment. However, what many people do not know is that plant-based milk may not always be a healthier option. In this blog post, we will discuss why plant-based or other milk alternatives may not be as healthy as you think.

Plant-Based Milk Contains Added Sugars:

Many plant-based milk brands add sugar to enhance the taste as the natural taste of these milk alternatives is bland. They might add sweeteners like maple syrup, brown rice syrup, and agave nectar to the milk, which can increase the sugar content in it. Diabetics or people who are trying to cut back on sugar must always check the labels for added sugars.

Less Protein and Calcium Content:

Compared to cow’s milk, plant-based and other alternative milk has a low protein and calcium content. Cow’s milk contains about 8 grams of protein, while almond milk only has less than 1 gram of protein. Also, cow’s milk is rich in calcium, while soy milk has only a quarter of the calcium content which is not enough to fulfill daily calcium requirements.

Fortification of Milk Alternatives:

Many milk alternatives are fortified with vitamins and minerals to match the nutritional content of cow’s milk. However, not all brands do this, and the ones who do only fortify with some vitamins and not all needed nutrients our body requires.

Artificial Additives in Milk Alternatives:

Since these milk alternatives require preservatives to prevent early spoilage, many companies use different preservatives and additives that may not be good for your health. For example, carrageenan is often used to thicken milk and improve its texture, but research has linked it to digestive issues and inflammatory bowel disease.

Environmental Impact:

Plant-based milk alternatives are considered more environmentally friendly than cow’s milk, but not all are created equally. For instance, almond milk requires more water to produce, and many almond farming areas have drought issues. Similarly, rice milk and oat milk farming may lead to soil degradation.

But what if you have lactose intolerance? Well you’re in luck…

Goat milk has several benefits for diabetic individuals. It contains less lactose than cow’s milk, making it easy to digest for people who are lactose intolerant. It also has more beneficial nutrients than cow’s milk, such as vitamin A, calcium, and magnesium. Goat milk is also low in fat and cholesterol, which makes it a good option for people with heart disease or high blood pressure.


In conclusion, milk can be a healthy addition to a diabetic diet, but the type of milk consumed matters. Low-fat milk and raw milk are good options because they contain essential nutrients and provide several health benefits. Plant-based or other milk alternatives may not be as healthy as you think and may cause nutrient deficiencies in diabetic individuals. Finally, raw goat milk is an excellent option because it is low in lactose, contains essential nutrients and is easy for the body to digest. Always remember to consult your healthcare provider before introducing any new food into your diet.

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Catherine Ebeling, nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Published On: November 18th, 2023 / Categories: Diabetes diet and nutrition / Tags: /