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Dairy products and diabetes | Diet with diabetes

by Diabetes UK
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Whether you have diabetes or not, we all need dairy products like milk, cheese, and yogurt (or non-dairy alternatives like soy products) every day. They all contain protein and vitamins and are important sources of calcium, which helps keep bones, teeth, and muscles healthy.

How much per day?

The guideline is 3 servings.

What is a part?

One part corresponds to:

  • 200ml (1/3 pint) milk
  • Standard pot of yogurt (125g – 150g)
  • Sugar-free lassi 150ml
  • Cottage cheese 3 tablespoons (100g)
  • Cheese matchbox size (30g)
  • Paneer cheese 30g

How to choose healthy dairy products

milk

Milk is rich in vitamins and minerals and is high in protein, making it an important part of your hydration and nutrient intake as part of a healthy, balanced diet.

If you prefer dairy-free alternatives such as plant-based milks, check to see if the product is unsweetened and fortified with calcium to support bone health.

cheese

Cheese is a good source of protein and contains all the vitamins and minerals such as calcium that are important for health.

Cheese is made by fermenting milk. Microorganisms are produced in cheese during the fermentation process, which has positive effects on health. Cheese is often high in saturated fat, a type of fat that can increase your risk of heart disease, but the structure of dairy products can affect how this type of fat acts in your body. , will affect your health or change. Current evidence suggests that it does not seem to increase the risk of cardiovascular disease.

Keep in mind that cheese is often high in salt, and too much salt can increase your blood pressure and be bad for your overall health. We recommend sticking to the recommended intake of 30g/1oz (about the size of a matchbox).

If you find it difficult to follow the recommended amounts, you can also grate hard cheeses instead of slicing them to feed more, and choose mature cheeses because they have a strong flavor and a little goes a long way. Try to include different types of cheese in your diet, such as cheddar, brie, blue cheese, and soft cheeses, as they all have slightly different nutrients and microorganisms that are beneficial to your health.

Remember that “at-risk” groups such as infants, children, pregnant women, the elderly, and people who are unwell should avoid certain dairy products. These include mold-ripened soft cheeses such as Brie and Camembert, soft-ripened goat’s milk cheeses such as chevre, and soft blue cheeses such as Roquefort.

These cheeses may contain Listeria monocytogenes, and eating food contaminated with Listeria monocytogenes can lead to an infection known as “listeriosis.”

However, these cheeses can be used as part of cooking recipes, as cooking kills Listeria monocytogenes, as long as the cheese is cooked until steaming.

People “at risk” of becoming seriously ill from listeriosis are also advised to avoid unpasteurized cow’s milk, goat’s milk, sheep’s milk, or creams and cheeses made from unpasteurized goat’s milk. Masu.Click here for details listeriosis and foods to avoid.

Yogurt and fromage frais

Yogurt, like cheese, is made by fermenting milk. It is a good source of protein and helps maintain muscle health. It also contains vitamins such as vitamin B12 and minerals such as calcium.

Yogurt contains carbohydrates from lactose, a naturally occurring sugar found in milk. Some yogurts contain beneficial bacteria known as probiotics. These bacteria are important for your gut and overall health.

When choosing yogurt or fromage frais, it’s important to read the label and choose unsweetened yogurt over low-fat versions. Many flavored and fruit yogurts have added sugar, so choose unsweetened options like plain natural yogurt or Greek yogurt and top them with chopped fruit. This will help you increase your intake of 5 different fruits and vegetables per day.

Q&A regarding dairy products

Can eating yogurt prevent type 2 diabetes?

Studies have shown that fermented dairy products, such as yogurt and cheese, are associated with a lower risk of type 2 diabetes. However, obesity has been found to be the most significant risk factor in the development of type 2 diabetes, so it is important to maintain a healthy weight and follow a healthy, balanced diet.

Learn about healthier food choices you can make to reduce your risk of type 2 diabetes.

How does eating dairy products affect blood sugar levels?

Milk and yogurt contain carbohydrates consisting of lactose, which causes changes in blood sugar levels. Although you may think that lactose-free milk contains no carbohydrates, it still affects blood sugar levels because lactose is partially broken down into two monosaccharides. This process is what gives lactose-free milk its sweet taste.

Cheese contains very few carbohydrates, so its impact on blood sugar levels is minimal.

How does eating dairy products affect my weight?

Studies examining the relationship between dairy and weight loss have reached different conclusions, so there is not enough evidence to say that dairy as a whole is associated with weight loss or weight gain. However, dairy products are part of a healthy, balanced diet, and you can also lose weight by eating dairy products as part of a weight loss diet.

How does eating dairy products affect cardiovascular disease?

This study suggests that fermented dairy products, such as yogurt and cheese, do not increase the risk of cardiovascular disease (CVD). But when it comes to butter, the saturated fat in butter has been linked to increased cholesterol and increased risk of CVD. Choose spreads made with unsaturated fats, such as vegetable oils.

Are low-fat dairy products better?

Both low-fat and full-fat dairy products are healthy when consumed in moderation. In fact, research shows that choosing low-fat dairy products over full-fat dairy products has no health benefits.

Should I give my child low-fat dairy products?

Milk comes in many variations depending on its fat content, including whole milk (4% fat), semi-skimmed milk (2% fat), skim milk (0% fat), and 1% fat. There are also low-fat yogurts and cheeses.

Children should not be given low-fat dairy products. This is because you may not be getting all the essential vitamins and energy you need from these foods. Children should be fed whole milk and full-fat dairy products until they are two years old. After 2 years of age, you can feed semi-skimmed milk if your dog is eating and growing well. From the age of 5, children can consume skim milk with a fat content of 1%.

Will I lose calcium in low-fat milk?

Low-fat milk contains just as much calcium as full-fat milk. Calcium is mainly contained in the water part of milk, so the amount of calcium does not change even if the fat content is removed.

How much calcium do I need?

The amount of calcium you need depends on your age and whether you have certain health conditions, such as celiac disease. Celiac disease is more common in her type 1 diabetics because both are autoimmune diseases. People with celiac disease need more calcium than the average person to maintain bone health.

Vitamin D helps absorb calcium from food. It is found in foods such as oily fish and eggs, but its main source is direct sunlight. During the summer, when you are outdoors during the day, your body produces vitamin D under your skin.of NHS advice You should consider taking a daily vitamin D supplement during the fall and winter months.

Is plant-based milk a healthy option?

Plant-based milks such as oat, rice, almond, and soy are typically lower in protein, saturated fat, and calories than cow’s milk. It may also contain a lot of carbohydrates, but it does not contain the lactose found in milk. Some plant-based milks are fortified with vitamin D and calcium. If you’re trying to decide which one to eat, it’s important to read the label and make sure it has no added sugar and is fortified with calcium and vitamin D to support bone health. .

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