1. Pure milk – recommended

The glycemic index of fresh pure milk is 27.6, which is a low glycemic index foods (GI<55% is low glycemic index). Whole milk and skim milk have a glycemic index of 27-32. The glycemic index of white rice is 83, and the glycemic index of white steamed bread is 88. Diabetic patients choose pure milk, whether it is pasteurized fresh milk, whole milk or skimmed milk, which has little effect on blood sugar.

2. Yogurt – recommended

Yogurt promotes the reproduction of beneficial intestinal flora, inhibits the growth of harmful bacteria, improves constipation, and improves immunity. Friends yogurt is the best substitute. The glycemic index of sugar-sweetened yogurt is 48, and it is also a food with a low glycemic index. A moderate amount of sucrose-containing yogurt (1 small box) for diabetics will generally not have much effect on blood sugar.

3. Skim milk – recommended

The fat content of whole milk is generally 3-3.5 grams per 100 grams. Drinking 250 grams of milk every day, the fat intake is only about 8 grams, which is actually not high. Therefore, drinking whole milk or skimmed milk has little effect, just follow your own preferences. Of course, if you already have dyslipidemia, coronary heart disease, etc., and you want to control your fat intake, you can choose skim milk.

4. Breakfast milk – pay attention to reducing the amount of staple food

The basic raw material of breakfast milk is milk, and other raw materials, such as oats, cereals, sugars, gums, flavors, etc., are added. Drinking breakfast milk should pay attention to reduce the intake of breakfast staple food in moderation.

5. Flavored fermented milk—drink with care

For example, most yogurt products with juice, fruit, malt, grains, and coconut are flavored fermented milk. They are characterized by lower protein than ordinary yogurt, higher fat and higher sugar content than ordinary yogurt. Diabetics should be careful about the impact on blood sugar when drinking flavored fermented milk.

6. Reconstituted milk – not recommended to replace pure milk

Reconstituted milk refers to the Concentrate and dry into concentrated milk or milk powder, and then add an appropriate amount of water to make an emulsion with a ratio of water and solids in the original milk. Recovery is primarily for ease of transportation and storage.

The ingredients of reconstituted milk are generally 80% composed of water, whole milk powder, condensed milk, other ingredients are white sugar, and food additives such as sucrose fatty acid ester, glycerol monostearate, flavor, etc. The nutritional value is lower than that of milk. If you like its taste, it is okay to drink it once in a while, but it is not recommended to drink it every day instead of milk. The reconstituted milk is clearly marked on the outer packaging, so pay attention to it when you buy it.