If you have trouble controlling your blood sugar levels, you will need to learn what foods tend to cause spikes in blood sugar levels and which foods keep it more steady. There are some foods, such as milk, that are part of a healthy diet but need to be consumed in moderation. If you have concerns about your blood sugar level, talk to your doctor, who can make personalized dietary recommendations.
Blood Sugar Levels
Your body converts the foods you eat and the beverages you drink into blood sugar or blood glucose to provide you with energy. As blood sugar levels rise, the hormone insulin is released, which helps your cells use the glucose. If your body does not make enough insulin or is unable to use it properly, blood sugar levels can spike and drop. Skipping meals, eating large meals, excessive exercise and some illnesses can also temporarily influence your blood sugar level. High blood sugar levels can cause a variety of symptoms and damage to the body if left untreated. This includes fatigue, blurred vision, infections, nerve problems and damage to your blood vessels and organs, says the Cleveland Clinic.
Diet and Blood Sugar
When it comes to diet, carbohydrates are the type of food that influences blood sugar levels the most. If you are having trouble controlling your blood sugar level, you will need to limit the type and amount of carbs you eat. Carbohydrates that are in liquid form, such as milk, raise blood sugar levels more than solid foods that contain carbohydrates, reports the University of Illinois Extension. Other foods you eat with the milk, how much you exercised, how long it has been since your last meal or snack, stress and many other factors influence how your blood sugar levels will respond to drinking milk as well.
Carbohydrate Counting
Since milk contains calcium, vitamin D, protein and many other nutrients, it is part of a healthy diet, it just needs to be consumed in moderation. A general goal is to limit carbohydrate intake to no more than 30 to 45 g at each meal and no more then 15 g at snacks. Your doctor may recommend a different amount based on the cause and severity of your high blood sugar level.
A 6 oz. cup of low-fat or fat-free milk contains approximately 12 to 15 g of carbs, which needs to be counted as part of your total intake, notes the American Diabetes Association. One serving of milk provides the same amount of carbs as one small piece of fruit or one slice of bread. Since each person responds to food differently, test your blood sugar levels each time you consume milk to see if you need to make adjustments.
Soy Milk
Soy milk is made from soybeans, which are a good source of protein and many other nutrients. However, soy products are usually much lower in fat and cholesterol than their dairy counterparts. Soy is also high in fiber, and since fiber takes a long time to digest, it can help keep your blood sugar levels steady. Including soy in your diet can also help lower your blood pressure and risk for heart disease, according to the Cleveland Clinic. However, soy products such as soy milk contain carbohydrates, so while they may be healthier for your heart, you need to read the nutrition label to control your carbohydrate intake.
