Is Dairy Really Bad for Diabetics?

Milk has always been considered a wholesome drink for children and adults alike. It is rich in protein, carbohydrates, and fats, and for years people have believed it to be one of the best sources of calcium. But recent research has questioned this idea. While milk does contain calcium, it is not easily absorbed by the human body. In fact, digesting milk can actually pull calcium from the bones, which defeats the purpose of drinking it for stronger bones.

Calcium is essential for healthy bones and teeth, but milk is not the only source. In fact, many plant-based foods like leafy greens, bok choy, tofu, beans, and fortified soy milk contain more bioavailable calcium along with additional vitamins and minerals. These are often better options for overall health.

The real concern with dairy, especially for people with diabetes or at risk of it, is its role in promoting insulin resistance. When the body becomes resistant to insulin, blood sugar cannot move effectively into the cells, leading to higher sugar levels. This makes dairy consumption risky for people with diabetes, prediabetes, PCOS, or cholesterol issues.

There are three main risk factors linking dairy to diabetes. First is the carbohydrate content. One glass of milk has 12–13 grams of carbs in the form of lactose, which many people cannot digest, leading to spikes in blood sugar. Second is fat. Milk and processed dairy products are high in fat, which contributes to weight gain, cholesterol problems, and fat buildup around the organs, worsening insulin resistance. The third, and less obvious factor, is IGF (Insulin-like Growth Factor). While it looks like insulin, IGF actually blocks insulin from working properly, which directly worsens blood sugar control.

At Freedom From Diabetes, dairy products are the first to be eliminated in the diabetes reversal plan. Many participants see lower blood sugar levels, better digestion, and weight loss within just a few weeks of avoiding milk. For those managing type 2 diabetes, cutting out dairy and replacing it with plant-based alternatives can make a huge difference in long-term health.

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