Cow’s milk is a good source of many nutrients, particularly “shortfall” nutrients like potassium, calcium, and vitamin D.¹ 

Shortfall nutrients are typically low enough in the diets of children and adults to be of national concern. Milk drinkers get 16% higher potassium, 49% higher calcium, and 180% more vitamin D than those not drinking milk.¹ 

The carbohydrate content of milk causes people to doubt whether it’s beneficial for people living with diabetes to drink milk. Individuals with diabetes need to monitor how much carbohydrates they consume.² 

In this article, you’ll learn about the impact of milk on type 2 diabetes, how to include milk in your diet, and the best milk options for people with type 2 diabetes.

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Can People with Diabetes Drink Milk?

People with type 2 or type 1 diabetes can drink milk even though it contains carbohydrates in the form of lactose.^2,3,4 If you happen to be in two-thirds of the world’s lactose intolerant population, consuming cow’s milk is not a good option with or without diabetes.⁵  

If you can tolerate lactose, consuming milk as part of a balanced diet can benefit people with diabetes. Monitoring overall carbohydrate intake is essential, no matter the food or beverage source.² 

The carbohydrates should be paired with other nutrients such as protein, fiber, and fat to keep blood sugar levels within a target range. Controlling blood sugar levels is critical for managing diabetes and preventing complications.² 

Milk contains carbohydrates, essential vitamins, minerals, protein, and fat that help the body digest carbohydrates without blood sugar spikes. Its unique nutrient composition makes it a good option for people with diabetes. 

Nutritional Values of Milk

All types of cow’s milk (whole, reduced-fat, and skim) contain the same amount of protein, carbohydrates, and similar levels of calcium, potassium, vitamins A and D.^6,7,8 

The glycemic index of all types of cow’s milk is low, which is digested and absorbed slowly, leading to fewer blood sugar spikes. 

The primary difference is the fat content. Whole milk contains the most fat, then reduced-fat milk, and finally skim milk with no fat.^6,7,8 

Whole Milk

One cup (8 ounces) of whole milk provides⁶:

• 149 calories
• 8 grams of fat (4.5 grams of saturated fat)
• 8 grams of protein
• 12 grams of carbohydrate (no added sugar)
• 0 grams of fiber
• 20% of daily calcium needs
• 6% of daily potassium needs
• 10% of daily vitamin A needs
• 20% of daily vitamin D needs
• Glycemic Index low: 39 (digested and absorbed slowly)⁴

Reduced-fat Milk (2%)

One cup (8 ounces) of 2% milk provides⁷:

• 120 calories
• 5 grams of fat (3 grams of saturated fat)
• 8 grams of protein
• 12 grams of carbohydrate (no added sugar)
• 0 grams of fiber
• 25% of daily calcium needs
• 8% of daily potassium needs
• 30% of daily vitamin A needs
• 15% of daily vitamin D needs
• Glycemic Index low: 37-39 (digested and absorbed slowly)⁴

Skim Milk

One cup (8 ounces) of 2% milk provides⁸:

• 80 calories
• 0 grams of fat (0 grams of saturated fat)
• 8 grams of protein
• 12 grams of carbohydrate (no added sugar)
• 0 grams of fiber
• 25% of daily calcium needs
• 8% of daily potassium needs
• 30% of daily vitamin A needs
• 10% of daily vitamin D needs
• Glycemic Index low: 39 (digested and absorbed slowly)⁴