Managing Diabetes: Guidelines for Consuming Milk and Yogurt

Kathmandu. The modern lifestyle has made diabetes a common yet dangerous health problem. There are now instances where diabetes is seen in children from birth. This is certain to pose a serious threat to future generations. Health experts repeatedly advise on proper diet and behavior for diabetes. However, most people do not understand what the proper diet is for diabetes. Diabetic patients can consume milk and yogurt, but choosing the right quantity, time, and type is important.

Both milk and yogurt have a low glycemic index, so they do not rapidly increase blood sugar. Furthermore, the protein and calcium found in them strengthen bones, improve digestion, and help control hunger. For this reason, milk and yogurt are considered safe and beneficial for diabetic patients.

• When and how much milk to consume?

– The glycemic index of one cup of milk is between 30 and 40, which is suitable for diabetic patients.
 
– Diabetic patients can consume up to 500 grams of milk daily. This amount of milk should not be drunk all at once but in small portions.
 
– Avoid consuming full-fat milk. Use only low-fat milk if possible.
 
– No sweeteners like sugar or honey should be added to the milk.
 
– If you like a sweet taste, you can eat naturally ripened dates with milk.
 
– Milk can be consumed in the morning or at night.
    

• When and in what quantity can yogurt be eaten?

 – According to Ayurveda, yogurt should be eaten during the day. One bowl of yogurt at a time is sufficient.
 
– Absolutely no sugar should be added to yogurt.
 
– It is good to consume yogurt with roasted cumin and a little black salt.
 
– Yogurt improves digestion and strengthens good gut bacteria, making it beneficial for diabetic patients.
 
– Try to avoid eating yogurt at night.
 
Having diabetes does not mean that the consumption of milk and yogurt must be stopped. These two can be included in one's diet. But consuming them in the right quantity and at the right time is more important. When drinking milk, one should opt for low-fat as much as possible. Yogurt can also be consumed in limited quantities throughout the day and without adding any sweeteners. Doing so can help keep diabetes well under control.
    
(Disclaimer: This content, including advice, has been prepared from an online source for general information. It is in no way a substitute for medical advice. Always consult an expert or your doctor for further information.)