Who here loves milk?

Dairy has long been held as a source of problems for diabetes patients and people in general, citing the high-fat content of most dairy problematic. Traditionally, dairy has either been recommended against entirely or only been encouraged in low-fat versions of common dairy foods.

Low-Fat Dairy Products

Low-fat dairy products have been recommended for decades. Believed to be the healthier of two options, they have been touted as effective dietary items for staying healthy and keeping blood sugar levels stable. Increasingly, however, studies are running into one significant problem: over the long-term, low-fat dairy products do not seem to improve health. Instead, they appear to be linked to higher weight, less stable blood sugar readings, and increased blood pressure.

The exact reasons for this have not yet been identified. It could be that the fat in unadulterated dairy products keeps people full for longer, which means they tend to eat less. Another explanation would be that because fat is the source of flavor and richness, many companies add sugar and other flavors to low-fat dairy to make it appealing. It could also be that fats are far more important in one’s diet than previously realized.

Whatever the case may be, full-fat dairy has shown itself again and again to be the better option of the two. This is particularly true of yogurt. One study demonstrated that consuming yogurt on a daily basis resulted in a significant decrease in the likelihood of developing diabetes.

Dairy for Diabetes

The caloric rules still apply, so eat dairy according to your required calorie restrictions. Your day should not consist of a massive glass of milk at breakfast, a liberal amount of cheese and yogurt at lunch, and a bowl of ice cream after supper. Instead, choose a single meal to incorporate dairy into and make sure you opt for high-quality dairy sources. The fat in dairy will keep you full longer and will allow your blood sugar levels to be more stable throughout the day.

Yogurt and kefir are both sources of probiotics in dairy and can be a great addition to a diabetic’s diet, as they perform the double duty of reinforcing good gut bacteria and providing healthy fats.

The next time you’re perusing the grocery store aisle searching for dairy, go for the full-fat item over the fat-free: it will not only keep you healthier but, as research suggests, may actually be key in maintaining a healthy weight, limiting cravings, and stabilizing blood sugar levels over the long-term.