Is There A Best Milk For Those With Diabetes
Knowing the carbs in cows milk and milk alternatives like our Almond Breeze® will help those with diabetes make more informed decisions when managing their blood sugar levels. However, you cant say that one type of milk is better than another for diabetics. Factors including type of diabetes, current health situation and diet plan all play a part in how someone with diabetes manage their health.
If you would like to know more about diabetes and managing blood sugar levels, take a look at this .
Information from Goodness+ is not intended to be used for medical purposes or as a substitute for professional medical or health advice.
Health Benefits Of Almond Milk
If you drink almond milk or are considering trying it, you might be wondering if its a healthy choice. Here are some of the benefits that almond milk can provide:
- Its low in calories , making it a good choice for those who are aiming to lose or maintain their weight.
- Unsweetened almond milk is less likely to raise blood sugar levels compared to other types of milk, including cows milk.
- Because its dairy-free, it doesnt contain milk protein or lactose, which are ingredients that some people need to avoid.
- Almond milk fortified with calcium and vitamin D can support bone health.
- Oleic acid, the main fatty acid in almond oil, can help maintain healthy blood cholesterol levels and contribute to a lower risk of heart disease. Note that almond milk is cholesterol- and saturated-fat free, as well.
- Vitamin E and polyphenols in almond milk also help to support heart health.
- It may help halt the growth of prostate cancer cells, according to a 2011 study in the journal Nutrition and Cancer.
How To Store Diabetic Brownies
You can store these brownies in an airtight container for up to five days.
Stored in the fridge for an extra fudgy texture.
They will keep in the freezer for 3 â 6 months. Frozen for longer periods will tend to dry them out.
If youÃ¢ve tried Diabetic Brownies or any other recipe on Cultured Palate please take a minute to rate the recipe and leave a comment letting me know how you liked it. I love hearing from you! You can also FOLLOW ME on , , , and .
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Benefits Of Almond Milk For People With Diabetes
The following are the advantages of including almond milk in your diabetic diet if you are someone who suffers from a condition like diabetes:
- Almond milk is a rich source of vitamin E, potassium, and magnesium. All these minerals and nutrients make a great choice for the diabetes patients.
- The non-saturated fats present in the milk is considered as a healthy option for people who suffer from diabetes
- Besides, if you are having unsweetened almond milk, you are basically taking in zero carbohydrates. This shall be helpful in controlling your diabetes-related complications, particularly that of the heart.
- The milk is also low in calories and fat. As such, you can include it in your diet if you wish to manage your weight in an effective manner.While 1 cup of skim milk contains somewhere around 85 units of calories and about 12 grams of carbohydrates, while one cup of almond milk has only 30 units of calories.
- Protein is something which you should have as part of your diet. When you drink almond milk, you get sufficient amount of protein.
- The nutrients present in almond milk are very helpful in boosting the metabolism function of your body. Diabetes is caused when the metabolism is weakened and fails to function efficiently. Thus, by boosting metabolism, almond milk can help in the treatment of diabetes.
- Calcium is very much required for those with diabetes. Almond milk provides the much-needed calcium.
Is Oat Milk The Best Milk For You
The popularity of oat milk has exploded in the last few years. From Starbucks adding an oat milk beverage to its menu to Chobani launching a line of oat yogurts, its clear that oat milk is more than a fad.
However, is oat milk the best milk for you?
We spoke with Carrie Morowitz, RDN, a senior clinical dietitian at Mount Sinai Health System, about the recent popularity of oat milk and whether you should consider adding it to your diet.
The popularity of oat milk has grown exponentially. What do you think sparked this?
Oat milk has been around for a while, but in the past two years it has become much more popular. I believe that stems from a move to more plant-based products. Now companies are making oat milk-based yogurts, and oat milk is widely available in restaurants and cafes, something we never used to see.
Is oat milk gluten free?
Usually, oat milk is considered gluten free. But you need to check for the additives. If it is made with certified gluten-free oats, its a good gluten-free option.
Can oat milk replace cows milk in a traditional diet?
Carrie Morowitz, RDN, is a senior clinical dietitian at Mount Sinai Health System.
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Milk On A Diabetic Diet
According to ”Diabetes Forecast,” a publication from the American Diabetes Association, diabetes increases your chance of developing bone fractures, a risk that increases as you age and lose bone mass. Calcium-rich foods, such as milk, help keep your bones strong and protect against osteoporosis, a serious bone loss that can lead to broken bones and decreased mobility. Since milk contains lactose, a type of sugar, it needs to be counted toward your daily carbohydrate totals. The American Diabetes Association’s nutrition plan recommends 45 to 60 grams of carbohydrates per meal, which includes one serving of dairy. Eight ounces of milk count as one dairy serving.
What Is Almond Milk
Almond milk is a drink made from ground almonds and water. The almonds are typically soaked, blended, and strained to make a liquid. Depending on the brand, various sweeteners, gums, and thickeners may also be added during processing.
Almond milk can be used as a substitute for cows milk, for those that have a milk allergy, dairy sensitivity, or are lactose intolerant. Vegans can also enjoy almond milk.
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Benefits Of Almond Milk With Vanilla
Almond milk is made by blending almonds with water then straining the mixture to remove chunks. It is creamy and has a delicious flavor similar to regular milk. And it is a suitable choice for people who are on a vegan diet or lactose-intolerant. Almond milk has many benefits, lets find out the importance of almond milk with vanilla for diabetes patients.
You can purchase almond milk from most grocery stores. However, diabetes patients must be careful, because many companies add sugar and make the milk from peeled almonds, removing most fibers and a big part of antioxidants in almonds, which reduces their nutritious value. For these reasons, prefer to make almond milk at home to control the quality and quantity of the ingredients. The concentration of nutrients in almond milk depends on the amount of almond and water. And almond milk is naturally rich in many vitamins and minerals, especially vitamin H.
The Positive Effect Of Almonds
Almonds themselves can be eaten raw as they have many health benefits including lowering cholesterol and controlling weight gain due to their high fiber content as well as being rich in vitamins and minerals like vitamin E, folate , magnesium, iron, potassium, and manganese.
Here is a list of some of the positive effects of consuming almonds:
- almonds may help lower your risk of heart disease by reducing LDL oxidation that’s been damaged by free radicals.
- almond flour has low glycemic index ratings which means it won’t cause a spike in blood sugar levels after eating them
- almond flour also contains the nutrient alpha-linolenic acid which helps with regulating blood sugar levels
- consumption of almond flour can help with weight loss and diabetes risk factors
- eating almond flour will improve insulin resistance and reduce inflammation in cells to keep your heart healthy
- nuts, like almonds, contain a high-fat content but this is beneficial because it has omega-six fatty acids which help regulate blood sugar levels
- almond flours also have polyunsaturated fats that offer additional benefits.
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What Are Almonds
Almonds are native to Iran and its neighboring countries. It was spread during ancient times from the middle east to the shores of the Mediterranean through to African and European countries. It was later transported to the rest of the world, notably to the current largest producer of almonds in the world, in California in the United States.
Though widely considered as nuts, almonds are actually drupes. Drupes are different from nuts as their outer covering or exocarp are thick, leathery grey-green colored, as opposed to other nuts which have fleshy coverings.
Almonds contain various vitamins, minerals, protein and fiber which make them a very healthy snack. Almonds are delicious as roasted snacks. They are also used in cooking various dishes. Almonds are predominantly seen in middle-eastern and Mediterranean cuisine. They are mostly used for making sweets and deserts.
What Is Soy Milk
Soy milk is a plant-based drink. It is produced through the washing, soaking, and grinding of soybeans. You may be familiar with other soy products such as tofu, tempeh, miso and soy sauce. Tofu is directly made through the coagulation of soy milk.
Soy milk consumption can be traced back to China in the year 1365 but wasnt commercially produced in America until 1917. Calcium-fortified soy milk was created in 1931 and by the early 1990s the US was producing up to 9.8 million gallons!
Soy milk, along with other plant-based milks like almond, coconut, flax, oat and rice milk, are suitable for those with milk allergies, lactose intolerance and those following a vegan diet.
Plant-based milks are becoming more popular making up around 13% of total milk salesbut are milk alternatives like soy milk actually diabetes-friendly?
Lets take a look at the nutrition facts.
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Diabetes Meal Planning Tips
Some popular methods to discuss with your doctor or registered dietitian/nutritionist include:
- Carb counting: Under this plan, youll keep close track of how many carbs you consume with each meal or snack, and the total for the day. Work with your healthcare team to determine how many carbs you need daily. One glass of fat-free or low-fat cows milk has around 12 grams of carbs, whereas unsweetened soy milk has just 4 grams per serving. Remember to check the nutrition label for calcium, vitamin-D, vitamin-A, potassium and other vitamins and minerals before making a choice.
- Plate method: The plate method involves filling each plate you eat with 25 percent protein, 25 percent grains or starchy foods, and 50 percent non-starchy vegetables. This can be effective for keeping your blood glucose levels in check. Factor in beverages like milk too, which can count as both a protein and carb source.
- Glycemic index/glycemic load: Foods with a high glycemic index or high glycemic load raise blood glucose levels quickly. A glass of low-fat cows milk has a glycemic index of 37 and a glycemic load of 4. Food and drinks under 55 are considered low on the glycemic index scale.
So Many Options When It Comes To Almonds
With heart healthy foods becoming more popular, you can find a wide variety of almond products at your local grocery store. You can even find almonds in the form of milk or spreadable options. Almond butter is a great alternative to peanut butter and it is very tasty! You should be aware of the quality of the product though and you can accomplish this by reading the labels. Be sure to read the ingredients and stay away from anything unnatural.If you think youre ready to give almonds a try in your diet, there are many ways to incorporate them into your routine. For example, for breakfast you can use them in porridge or hot cereals. Almond butter can also be a great addition to your breakfast foods and it works really well on toasted bread. Almonds are also the perfect snack and go well with other traditional snack foods. You can even pair them with fruits, vegetables or salads.
Almond butter is another versatile option when it comes to integrating almonds into your diet. You can use it in a wide variety of recipes and foods. For a heartier meal, something like dinner or even mid-day, you can add almonds to your recipes. They are easy additions to rice or even some noodles.
And lets not forget about the options for desserts either. You can top ice cream or healthier frozen yogurt with almonds. You can even use them when youre baking for cookies or brownies.
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Tips For Oatmeal Tortillas Success
- In creating and experimenting with this recipe, I found that while you could simply use oat flour and water to create a plain oatmeal dough for the tortillas. Adding a few extra ingredients, some salt, baking powder, and oil gives them an extra little flavor.
- If the dough is too sticky, add more flour. After the ingredients are initially mixed, you may find it easier to begin kneading the dough and adding extra flour in until it doesnt stick easily to your hands.
- Roll dough on a floured countertop, or consider rolling on parchment paper with a bit of oat flour to help prevent sticking to the counter.
- These tortillas only need a few seconds to cook for about 20 seconds. If you overcook, they will break easily and not be so pliable. You want them pliable if you want to roll them into a burrito.
- Too much oil will also cause them to overcook and not be so pliable.
- Most importantly, enjoy them!
These oatmeal tortillas go great with my low-cholesterol breakfast burritos, which are delicious at any time of the day!
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Almond Milk Nutrition Facts
- One cup of plain, unsweetened almond milk contains only 39 calories
- Almond milk is low in carbohydrates
- Most store-bought almond milk is fortified with calcium, vitamin D, Vitamin A, and Vitamin E
- There is about 2.5 grams of fat in one cup of almond milk, most of that coming from heart-healthy monounsaturated fat
- Almond milk contains about 1 gram of protein per cup
Overall, almond milk is a great choice for people with type 2 diabetes due to its low carbohydrate content.
The biggest concern with almond milk is when you purchase brands that are flavored and sweetened. Many plant-based milks, not just almond milk, can be flavored and sweetened.
Therefore, its important to always check the nutrition label and ingredients list for added sugars.
For example, one cup of chocolate almond milk contains about 21 grams of added sugar, which is equivalent to about 5 teaspoons of sugar!
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Research On Soy Milk And Diabetes
There is very little research with soy milk and diabetes. Majority of research has been performed with general soy foods and soy protein intake.
As a 2017 study found, the intake of 200 ml of soy milk fortified with a probiotic for 8 weeks showed improvement in LDL and HDL cholesterol levels. The cholesterol-lowering effect likely came from the addition of the probiotic, but it is thought that there is a combined effect of consuming a probiotic along with soy milk.
A similar benefit has been found with the use of probiotic soy milk in decreasing blood pressure in those with type 2 diabetes. A 2015 study found that 200 ml of probiotic soy milk daily resulted in lowered systolic and diastolic blood pressure.
The decrease in blood pressure is thought to come from the probiotics but the soy does play a role. The probiotics can ferment the soy phytoestrogen in the gut and increase the amount of short chain fatty acids that are produced by the probiotics. The SFAs were linked to blood pressure regulation in a 2017 study.
These SFAs that are also thought to help
These effects may also be beneficial for those with diabetic nephropathy.
A study found that drinking 6.5 ounces of probiotic fortified soymilk aided in decreasing cystatin-C and progranulin levels. This is beneficial because higher levels of these in your body are associated with inflammation and decrease in kidney function.
For the general population there are benefits for soy milk and soy protein consumption.
Almond Milk Diabetes And Other Considerations
If you are pondering switching to almond milk for drinking or use in cooking or baking to help you manage your diabetes, there certainly are some considerations to keep in mind. Here are some tips:
- Unsweetened almond milk is your best bet when it comes to calories and carbs. However, dont use unsweetened almond milk to treat low blood sugar. Stick with sources of fast-acting carbs, like glucose tablets or juice.
- Keep in mind that almond milk, in general, is low in protein, so unless you choose a protein-fortified brand, make sure youre getting adequate protein from other sources. Always read the Nutrition Facts Label for any brand of almond milk.
- Choose an almond milk that has been fortified with calcium, vitamin D and vitamin A.
- For more of a nutrition boost, go for a handful of almonds rather than a glass of almond milk: Almonds have more protein, fiber and certain vitamins and minerals.
- Talk with your doctor or dietitian about carrageenan if you have digestive issues, such as irritable bowel syndrome or Crohns disease. If you are worried about carrageenan or feel that it is contributing to symptoms, steer clear of almond milk brands that contain this ingredient.
- Freezing almond milk may change its taste, color and texture and some almond milk manufacturers will discourage you from doing so. If you do freeze it, stir or shake the almond milk before using it.