Milk and Diabetes
If I’m honest, diabetes never was on my mind. I knew some family members had type 2, but it didn’t affect me nor my immediate family so I didn’t think much of it. Until I was pregnant with my first and was diagnosed (or misdiagnosed, in my humble opinion) with gestational diabetes. I began to learn all the ins and out of blood sugar as I tracked and saw how different foods played a role in spiking or settling out blood sugar. Now, I’m super interested in all things blood sugar and learning how to prevent type 2 diabetes.
Needless to say, my interest was peaked when I saw something in passing on how milk can prevent type 2 diabetes!
A PubMed article showed that individuals with daily milk consumption showed a moderately lower risk of developing type 2 diabetes. Plain, fermented dairy like yogurt or kefir can be especially helpful in preventing type 2 diabetes.
The reduction of risk of developing diabetes because of milk consumption is marginal, but in a world with ever rising cases of type 2 diabetes, every little bit counts.
So what in milk helps our bodies stay healthy in terms of balancing blood sugar? Glad you asked.
First, the nutrients in milk can have an anti diabetic effect. Calcium, magnesium, vitamin D, and protein all improve insulin sensitivity and regulation.
Let’s take a closer look at the protein in milk particularly. Protein is great at helping balance blood sugar. The whey protein in milk can stimulate insulin secretion by promoting incretin hormones in our bodies. It also sticks around a little longer in the gut slowing gastric emptying which reduces insulin spikes. The protein in the milk also makes it more satiating which can help with overall calorie control. Proper calorie control, adequate protein consumption, and maintaining a healthy weight are key factors to preventing type 2 diabetes.
Many of the studies state that fermented dairy is especially helpful for preventing type 2 diabetes. This is thanks to the probiotics in them and the short chain fatty acids they contain. They reduce systemic inflammation, improve the gut barrier, and enhance insulin sensitivity. Fermented dairy includes yogurt, kefir, and some cheeses. But you know what else contains probiotics? Raw milk.
Fun facts about the fat in milk! Dairy fat contains special substances like trans-palmitoleic acid and conjugated linoleic acid (CLA). These fats promote better fat metabolism. They help you burn the fat you have instead of piling it up on your body. This is especially helpful in not building up liver fat. Fatty livers can lead to insulin resistance. The fatty acids in milk can also influence your genes. They help your body process glucose better. Dairy fat can play an important role in preventing type 2 diabetes.
Lastly, because dairy has a lower glycemic load, it makes for more stable blood sugar in our bodies. Plain milk or dairy products don’t contain a lot of sugar but have great nutrients and protein in them. This helps in keeping blood sugars stable and they require a lower insulin demand post meal.
Now, most all of these studies are done on pasteurized milk. Because raw milk is illegal in most places, studies are rarely done on it. But let’s take all we know about raw milk. It’s more nutrient dense than pasteurized milk. It has beneficial probiotics in it. It has the lactase enzyme in it which can help those who are lactose intolerant to be able to drink it. It can be just as beneficial if not more so in your diet than pasteurized milk in the fight against type 2 diabetes. Just like with all foods, but especially those in considering diabetes prevention, calorie control should play a role. And maybe don’t eat a sleeve of cookies with your glass of raw milk if you’re trying to balance your blood sugar.
Milk may not be the magic bullet for diabetes prevention. There’s a lot that goes into assuring that your glucose levels stay stable and your body is functioning properly. But golly, with all the benefits of raw milk, it’s absolutely worth drinking. Here’s to a glass of prevention!
