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Including dairy in a diabetic meal plan can provide essential nutrients such as calcium, vitamin D, and protein. Proper selection and portion control are important to manage blood sugar levels effectively. This article offers practical tips to incorporate dairy products into your diet safely and healthily.
Choose Low-Fat or Fat-Free Dairy Products
Opt for low-fat or fat-free options like skim milk, low-fat yogurt, and reduced-fat cheese. These choices help reduce saturated fat intake, which is beneficial for heart health, especially for individuals managing diabetes.
Monitor Portion Sizes
Controlling portion sizes is crucial to prevent blood sugar spikes. A typical serving includes:
- 1 cup of milk or yogurt
- 1.5 ounces of cheese
Using measuring cups or a food scale can help ensure accurate portions.
Incorporate Dairy into Balanced Meals
Combine dairy with fiber-rich foods like vegetables, whole grains, and lean proteins. This combination helps slow digestion and stabilize blood sugar levels. For example, add cheese to a vegetable omelet or enjoy yogurt with berries and nuts.
Be Mindful of Added Sugars
Many flavored dairy products contain added sugars, which can increase blood glucose levels. Choose plain or unsweetened varieties whenever possible. If you prefer flavored options, check labels and opt for those with minimal or no added sugars.