If you monitor your blood sugar levels, you probably noticed that the carbohydrates found in sweetened drinks, desserts, potatoes, bread, rice, pasta and fruit. Many dairy products, including milk and yogurt, but not butter, cream and cheese, also contain carbohydrates that can cause an increase in your blood sugar levels.
Lactose
Carbohydrate is the only nutrient that can directly affect your blood sugar levels within a few minutes after you eat. The main carbohydrate found in milk is called lactose, which is milk's natural sugar. Lactose is a disaccharide, made of a molecule of glucose and a molecule of galactose connected to one another. When you drink milk, your body will break down the lactose and the glucose component of the lactose will raise your blood sugar levels. The more lactose you consume, the more your blood sugar levels will be affected.
Milk and Blood Sugar
Whether you choose skim milk, part skim milk or whole milk, the lactose content is very similar. On average, a 1-cup glass of skim milk provides 13.5 grams of lactose, while the same serving of full-fat milk has 11.5 grams of lactose. This amount of carbohydrates is the equivalent of the amount of carbohydrates found in about 3 tsp. of sugar. You can expect your blood sugar levels to rise as much after drinking 1 cup of milk as after eating 3 tsp. of sugar.
Lactose-Free Milk
Many people wrongly believe that lactose-free milk contains less carbohydrates compared to regular lactose-containing milk. The only difference between lactose-free milk and lactose-containing milk is that the lactose molecule is broken down into glucose and galactose in the lactose-free milk. The total carbohydrate content per serving of lactose-free milk is exactly the same as found in lactose-containing milk, but it is simply easier to digest and absorb for people with lactose intolerance that do not have enough of the enzyme lactase in their digestive tract. Lactose-free milk can therefore affect your blood sugar levels to the same extend as lactose-containing milk.
Flavored Milk
Flavored milks, such as chocolate milk and strawberry milk, contain more carbohydrates compared to plain milk because of the added sugar. For example, 1 cup of low-fat chocolate milk has 26 grams of carbohydrates, both from lactose and sugar, which is the equivalent of carbohydrates found in 6.5 tsp. of table sugar. Avoid flavored milk if you are concerned about your blood sugar levels.
