Not all milks are good for you as a diabetic if you must maintain your blood sugar level within the recommended specific range. Although you need the calcium and protein found in milk, be careful not to consume milks that will cause spikes in you blood sugar levels just like foods and fruits.

Milk is an excellent source of protein and also rich in nutrients like calcium, phosphorous, potassium and vitamins A& D. Daily intake of milk helps keep our bones strong and improves general well being but there are saturated fats , carbohydrates and sugar in these diaries. So what is the best milk for diabetics in Nigeria?

In this article, I will highlight some diary milk alternatives for better blood sugar control.

Does this sound interesting? Then let’s get started.

Best milk for diabetics in Nigeria

People living with diabetes or those in pre-diabetic stage should avoid sweetened milk and milks high in saturated or trans fat, rather they should go for plant-based milk. Plant-based milks are gotten from water-soluble extracts of nuts, legumes, seeds and cereals. They are low in fat and cholesterol but high in vitamins and minerals. To further give credibility to this fact, we can take a look at a recent research from the National Center For Biotechnology Information which states that proper nutrition therapy is an important part of the foundation for the treatment of diabetes.

You can find some of the best milk fir diabetes in Nigeria below.

1. Unsweetened Almond Milk

Almond milk, made from whole almonds and water is highly nutritious and rich in vitamins and minerals. It is a good source of calcium and is lactose free. This creamy milk is low in calories and carbs but high in protein, healthy fats and fiber, hence one of the best milks for diabetics in Nigeria. Almond milk is an excellent choice for diabetics because it does not cause spikes in blood sugar levels. Apart from regulating blood sugar levels, other health benefits of almond milk include weight management and reduction in the risk of heart diseases.

Preparation: Almond milk is easy to prepare at home. All you need is a good blender, a cup of almonds and water. Soak the almonds in water for about 12 hours or overnight. Blend with 4 cups of water until smooth. Remove the chaff by straining the mixture and your almond milk is ready. You can store the almond milk for up to a week — about as long as dairy milk lasts.

2. Unsweetened Soybean Milk

Soybean milk is made from whole soybean grain and water. It is rich in protein and omega-3 fatty acids. This creamy milk is an excellent choice in the diet plan for diabetics. It is also high in fiber, vitamins and minerals. Studies show that soya bean is rich in bioactive compounds known as isoflavones. Isoflavones are responsible for reducing the risk of diabetes and heart diseases. Regular consumption of soybean milk helps regulate blood sugar levels and also a high protein source for people on a vegetarian diet.

Preparation: First of all, Soak the soybeans in water overnight. Then wash and get at least half of the outer cover out. blend with water. strain the mixture with cheese cloth or nut bag. Boil the solution on medium heat for 20-30 minutes. Stir at intervals to avoid it clogging at the bottom. Once its done , sieve again to get rid of tiny particles and Soybean milk is ready for consumption. You can store it in the freezer.

3. Unsweetened Coconut Milk

Coconut milk extracted from the flesh of coconut has several health benefits such as good effects on weight loss, heart health and the immunity system. Studies show that it is a healthy milk and an alternative to diary milk. Coconut milk is highly nutritious, rich in fiber, protein, vitamins B, C and E and minerals.

It has a low glycemic index and therefore a good choice in the diet plan of diabetic patients. It is low in carbs which is of vital importance for people with diabetes. One cup of coconut milk contains 1unit of carbs and 45g of calories thus making it a low calorie drink. They also contain fats. Though they are good fats, it should be consumed in moderation.

Preparation: You only need two ingredients , coconut and water. it is simple to make. Crack open the coconut fruit and separate the flesh from the shell. Cut into pieces and blend with one or two cups of water. Strain the mixture with a nut bag and your coconut milk is ready. You can also make a healthy drink out of it by adding cinnamon, date or ginger to it.

Also read: What Natural Fruits are Good for Diabetics in Nigeria.

4. Unsweetened Tiger nut Milk

Tiger nuts actually are not nuts but edible tubers. They are packed with vitamins and minerals and also a good source of antioxidants. It is rich in protein and has a high fiber content which aids digestion and slows down the absorption of sugar into the bloodstream, which makes it safe to be in the diet plan for diabetics. Tiger nut milk is a good substitute for cow’s milk and has several other health benefits like improving heart health, boosting immunity and blood pressure control.

Preparation: Soak the tiger nuts in water for about 12 hours or overnight to soften it. Wash thoroughly to remove dirt and blend with one or two cups of water depending on the size of the tiger nuts until smooth. Strain the mixture with your nut bag or cheese cloth to get your milk. Transfer the milk into jars and store in your freezer for use.

5. Unsweetened Cashew Milk

Cashew milk is milk made from whole cashew and water. This creamy milk is rich in proteins, healthy fats fiber and a variety of vitamins and minerals. Cashew milk contains compounds that may help regulate blood sugar levels especially in diabetic patients. Potassium and magnesium found in cashew milk, may help with reduction in the risk of heart diseases. Drinking cashew milk also boosts eye health, skin health, immunity and also has anticancer effects.

Preparation: Cashew milk is easy to make at home. All you need is a good blender, cashew nuts and water. The good thing about it is that you don’t have to strain out any pulp unlike most other plant-based milks, so there is no waste. Be careful to use cashews that are not roasted or salted so that this milk will have a mild neutral flavor.

Soak a cup of cashews nuts in water for 2-4 hours ahead of time or soak in the fridge overnight. Drain the water and add to a blender. Add 3-4 cups of water or less depending on how light or thick you want it to be. Blend until it is smooth and creamy. Store in the fridge and give it a shake whenever you want to use it.

Irrespective of the milk that works for you, as a diabetic your main focus is to ensure that your blood sugar level is within the target range by following strictly your diet plan and doing exercise regularly. Going for any of the above options will help you manage your blood sugar but it should be taken in moderate portions.

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