Almond milk and diabetes
.Having diabetes does not imply leaving aside our daily routine and focusing fully on the care of our body, but taking into account a series of healthy habits that we must introduce and / or modify.
Almond milk and diabetes
Is almond milk useful for people with diabetes?
Almond is nutritionally beneficial to most people, which is particularly good for people with diabetes, said Ochie-Kouchnbach: “Research has shown that almonds may reduce the high glucose (blood sugar) and levels of insulin after meals.”
In a study conducted in 2011, researchers found that consuming 2 ounces of almonds, equivalent to 45 tablets of almond helps lower insulin levels in blood glucose tests during fasting. The key in this study is that participants reduced their calorie intake Enough to absorb almonds so that no additional calories are consumed. A 2010 study found that eating almonds may help increase insulin sensitivity in people with diabetes
Milk and diabetes
Diet is one of the key aspects in the life of diabetics. And is that depending on the type of food that we introduce will directly affect the levels of blood sugar in our body.
One of the foods that we have to have in the spotlight as diabetics is milk, since depending on the type of milk we consume can have negative effects for health.
From QUO Health, in today’s post we explain what milk a diabetic should take to avoid altering his blood glucose levels.
What kind of milk can be better for diabetics?
Milk is a beverage with numerous beneficial properties for the body. And although we all need calcium and milk proteins, as diabetics we have to take into account other elements such as carbohydrates, saturated fats and sugars.
It is important to know that, knowing what milk a diabetic should take, will also depend on the rest of carbohydrates, fats, sugars … that you consume in the rest of your meals.
When determining which type of milk is best for diabetics, it will be your doctor who will indicate it based on your characteristics. However, below we show you those types of milk that, due to their properties, can be beneficial for diabetics:
If you want to know what kind of milk is better for diabetics, skim milk is, without any doubt, a great option.
This type of milk is ideal for people with diabetes if it comes from organic cows, which have only been fed with grass.
Skim milk has higher levels of Omega-3 fatty acids than those cows that have not been bred only with grass, which is beneficial for heart health.
With the intake of a glass of skim milk you will bring the body around 12gr. of carbohydrates and 8gr. of proteins.
Almond milk (without sugar)
When asked what milk a diabetic should take, almond milk is a correct answer.
Beyond being a type of sweet milk, full of calcium and lactose-free, a glass of almond milk provides the body with only 2 grams. of carbohydrates, 40 calories and 0 saturated fats.
Flax milk (without sugar)
It may be the type of milk you know the least. Even so, if you introduce the milk of flax in your diet, for each glass you will contribute to the body 25 calories and, only 1gr. of carbohydrates.
Another reason why drinking flaxseed milk is because of its great contribution of Omega-3 fatty acids.
Soy milk (without sugar)
Soy milk is beneficial for diabetics because of its high calcium content.
If you are going to decide between what type of milk is better for diabetics, you should know that soy milk is rich in vitamin B12 and that for each glass you drink, you will add 4gr to your body. of carbohydrates.
Low fat goat milk
It is the last of the healthy options that we offer you as to what milk a diabetic should take.
Low-fat goat milk gives you 8g per cup. of proteins and 11gr. of carbohydrates. In addition, this type of milk stands out for its great taste and its large amounts of calcium.
Types of milk you should avoid as a diabetic
Along with what milk a diabetic should take to control blood sugar levels and follow a balanced diet, there are certain types of milk that you should avoid to avoid the opposite effect.
Low-fat chocolate milk Do not be fooled by the adjective ‘low fat’ of this milk. This type of milk can reach 18gr. of sugar and 20gr. of carbohydrates.
Vanilla milk Despite being made from plants, this type of milk can reach more than 5 grams. of fat per cup.
Whole milk. It is probably the most consumed and, if it is also in your case, remove it from your diet. Whole milk contains high fat and carbohydrate contents. Although its flavor may be a little more intense, we have different options that can easily replace it without altering your blood sugar levels.
Now that you know what kind of milk is better for diabetics, include in your diet the one that best suits your tastes, but do not forget that, to continue a healthy life, we also have to take into account the rest of your meals. diet.
Download the application of gluco and enjoy your day to day as a diabetic having control of your diet and your blood sugar levels at all times from your mobile.
Unfortunately, people with diabetes, they prohibit many foods, including milk and its derivatives, “says Dr. Olga García Obregón, a researcher in human nutrition at the Autonomous University of Querétaro. “However,” he continues, “we have found that carbohydrates in milk are absorbed slowly in the body, which helps maintain stable blood sugar levels.”
Diabetes and milk
There are more and more studies that emphasize the importance of milk in the prevention and control of some chronic diseases such as hypertension and type 2 diabetes.
It is known, for example, that the proteins of milk and magnesium ( mineral present in dairy products) help to increase the action of insulin, that is, reduces the chances of developing insulin resistance and we all know that the action of this hormone keeps blood sugar levels at adequate levels.
In addition, “people with diabetes can have a lack of certain nutrients,” says García Obregón “and milk and its derivatives are an important source of vitamin A, C and D, as well as some B vitamins, and minerals such as calcium and phosphorus, by including portions of cheese, yogurt or milk in your diet, can cover daily nutrient recommendations. “
Nadia Montes, Nutrióloga and Educator in Diabetes, explains that there are healthy options for people with Diabetes “it is recommended that they consume plain yogurt, low in fat and no added sugar, skim or non-fat milk and white cheeses that do not have so much fat “
The idea is that no food is missing from the plate of people with Diabetes, but that each one is eaten in the recommended portion. In this sense, Olga García recommends that 3 servings of dairy be included in the diet. “A serving can be 1 cup of milk, 30 grams of cheese, 1 drinkable yogurt or 3 tablespoons of cottage cheese, for example.”
Milk and obesity
Calcium plays a very important role in the control of body fat. People with greater milk consumption, can decrease weight faster or if they are in their size, prevent the gain of kilos, but why does it happen? Nadia Montes explains that calcium has an important participation “it has been discovered that since there is a good balance of calcium in our cells, adipocytes (cells of adipose tissue) will not grow in size and, therefore, we will not gain weight” .
This could clash with the fact that dairy products contain a lot of fat. However, certain types of fat are essential in the proper functioning of the body. In addition, the recommendation of the Ministry of Health is the consumption of defatted milk.