Diary Is Good For Diabetics?

Added: 2026-05-01

[00:00:00]Pop quiz, dairy is good for diabetics, true or false? If you said true because of the calcium, you have been conditioned by clever marketing that could be stalling your effort to control blood sugar. We have been conditioned to think dairy is a safe health food, but for a diabetic, which is insulin resistance, the reality is much more complicated. Let's look at the three biggest myth about milk or dairy. Myth number one, dairy is good for blood sugar. Technically, milk has a low glycemic index. It doesn't spike glucose instantly, but it has a massive insulin index of around 90. That is higher than white bread and higher than white rice.

[00:00:43]Because of the whey protein, milk triggers your pancreas to dump a huge amount of insulin into your system. If you are already insulin resistant, this is like pouring gasoline on a fire. Myth number two, you need milk for calcium.

[00:00:59]This is a marketing success, not a biological requirement. While milk has calcium, it also has high phosphorus, which can actually interfere with calcium absorption. You can get better bioavailable calcium from dark leafy green vegetables like bok choy or from sardines and chia seeds without the massive insulin spike. Myth number three, dairy is neutral. For many, dairy is highly pro-inflammatory. Most dairy contains A1 casein protein that irritates the gut. Added to that is the constant [clears throat] insulin demand from the high insulin index. It creates a state of low-grade inflammation in your body. And as we know, inflammation is the driver of insulin resistance.

[00:01:43]What should you do? Avoid it totally.

[00:01:46]Your body is already struggling to manage insulin. You don't need a food that force your pancreas to overwork. If you aren't ready to quit, treat dairy as a luxury cup, not a health requirement.

[00:01:59]Focus on the plate ratio we talked about. Half a plate fiber, palm-size protein, and focus on whole foods, not liquids. If you're wondering what to drink instead of milk, ask me in the comments and I'll give you my personal recommendation. You can also tap on the link in the first comment for the free training on how to manage your blood sugar without using dairy.