Can I have lactose free milk if I’m diabetic?
Yes, lactose-free milk is fine to consume if you are diabetic. There is no significant difference in the sugar content between lactose-free and regular milk, and both have a low GI.
Last updated 15/03/2024
When it comes to sugar, there's not much of a difference between lactose-free and regular milk.
In fact, lactose-free milk usually has a slightly lower sugar content than regular milk. That's because it has less of the sugars like glucose and galactose that make up lactose, and less total sugars in general.
Dairy foods that contain carbohydrates (milk and yogurt) have a low glycemic index (GI) of less than 55. That means they're ideal for people with diabetes. The carbohydrate source in dairy is lactose, which naturally has a low GI. Plus, the protein and fat in dairy help slow down the release of glucose into your bloodstream, which further lowers the GI.
Some research even found that a low GI diet, rich in dairy foods and fruit but low in potatoes and cereals, actually improved insulin sensitivity in adults who were 65 years old and over.[1] So, it's definitely worth considering lactose free dairy products as nutritious options for a healthier diabetic lifestyle.
The table below outlines the GI values of regular milk and yoghurt compared to lactose-free varieties.
| Dairy food | GI2 |
| Milk | |
| Regular fat | 30 |
| Reduced fat | 26 |
| Lactose free | 29^ |
| Yoghurt | |
| Plain, regular fat | 17 |
| Plain, reduced fat | 35 |
| Strawberry, regular fat | 30 |
| Lactose free | 183 |
^values are for closest available products.
Cheese is also low GI and a good option for diabetics. This is because it has less carbs (and some types of cheese have virtually no lactose) but more fat and protein.
When it comes to lactose-free milk and dairy products, they're mainly recommended for people dealing with diagnosed lactose intolerance. But if you're not lactose intolerant, regular cow's milk is the best way to consume milk to get all the essential nutrients milk contains.
If you're not sure which milk is right for you, don't hesitate to chat with your GP or a dietitian. They'll give you personalized advice and help you make the best choice for your needs.
References
[1] Du H, van der ADL, van Bakel MM, van der Kaellen CJ, Blaak EE, van Greevenbroek MM et al. Glycemic index and glycemic load in relation to food and nutrient intake and metabolic risk factors in a Dutch population. Am. J Clin. Nutr. 2008;87: 655-61.
[2] The University of Sydney. Glycaemic Index Research and GI News. GI Search. Accessed March 21, 2023.
[3] Jalna Dairy Foods. Lactose free natural yoghurt. 2023. Accessed March 21, 2023.
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