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Tuesday, October 12, 2010

The Great Milk Debate

One of the things that I constantly struggle with is my peak following my breakfast cereal.  It seems I can't knock down my average peak of 225 mg/dL one hour following my meal of Kashi GoLean Original and milk.  For the longest time, I thought my cereal was the culprit in my peak.  I never suspected the milk might be causing the spike, but it is loaded with 13 grams of carbs, most of which were added post-processing.  So, this weekend during my weekly grocery shopping trip, I decided to take a closer look at my milk options.

Of course, we usually buy the fat-free store brand milk, which is cheapest.  And that's always kept me from looking at other options, but battling these cereal peaks requires better low carb milk ammunition.  There were several soy milk options that had half the amount of carbs of my usual purchase, but I guess I've never really understood the soy craze.  Other milk options had less amount of carbs, but were loaded in fat.  The best option I could find with a good fat:carb ratio was a soy milk option with 2.5 g of fat and 6 g of carbs in one cup.  There were also some organic milk options, and of course those appealed to me.  I've mentioned before that I'm not 100% organic in all my grocery purchases, but I definitely like to buy all natural and make less post-processed meals when I can. 

I finally settled on an organic, no sugar added, soy milk with 4 g of fat and 4 g of carbs in one cup of milk.  I didn't realize the amount of fat in one cup until I got home.  It's significantly higher than my usual fat-free purchase, but most of the fat in this milk is polyunsaturated, which is a good fat that has been shown to lower LDL cholesterol.  And according to my last blood work results, I could use some cholesterol-fighting power milk.  Even though it's good fat, it's still fat.  So I will have to see how much this milk really helps in the blood sugar department before I settle on it for my new, usual milk.

 So far this morning, my fasting BG was 74 mg/dL and my peak was 123 mg/dL with my Kashi cereal and this milk.  It seems to be passing in the diabetes department.  Does anyone else have a good milk they'd like to share?  I'm still open to other options.  


  1. One word for you: Jersey, as in Jersey cows.

    Our Lia is a cereal eater too and we were seeing the same spikes you mention from milk (I could write a book on what I've learned about milk and diabetes, but that's for another day). Anyway, we switched her from regular whole milk (hate processed food, even milk - the less the better) and started using this brand: Promised Land. It's more expensive and we can only find it at a handful of regular grocery stores, but it seems to work, and good news, it comes in chocolate, too!

    To find out more about milk and diabetes, google A2 Milk. You'll be surprised.

  2. I've tried unsweetened vanilla almond milk. I can't remember all the details, but 1 cup is about 2g of carbs. It's pretty tasty too...and I've found coupons and good deals at Whole Foods...Almond Breeze brand.

  3. Good post! I am always fighting highs post-cereal! I figured it was the cereal... but I'm going to try out some of these milk options and see if I can fight it that way, now.

  4. I like Lactose free has the same or slightly less carbs but I NEVER get the spike!!!!

  5. I love my almond milk. The unsweetened vanilla is good as is the unsweetened chocolate (it satisfies my chocolate cravings in a healthier way). Then unflavored, I save for adding to protein shakes or smoothies.

  6. I would try almond milk, I have some real concerns about soy products. Diabetics lean toward having thyroid problems and soy will accelerate that, but on the other hand I never eat cold cereal and try to limit carbs to the max of 24 net. So today I had egg salad and a snack pack of prunes totally about 18 which peaked me at 160.

  7. I was just wondering if you'd tried a regular cow's milk, but just the 1% or 2% instead of skim? Maybe that little bit of fat is what helps keep you from spiking? I tend to stay away from cereal because of that spiking thing - never stopped to figure out if it was the cereal or the milk, but I use real half-and-half in my coffee and that has little effect on my blood sugars.


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DISCLAIMER: I am not a doctor, nurse, certified diabetes educator (CDE) or any medical professional of any kind. (But I did stay at a Holiday Inn Express!) Therefore, please do not use any of my postings as medical fact. I am simply a blogger expressing my highs and lows (pun intended) with diabetes. For changes in your medication, exercise regiment, or diet please consult a qualified physician.

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My name is Holly and I live in north Alabama with my hubby, two cats, and a dog.