today i am going to review all the milk
alternatives and give you my
professional opinion on which to use and
which ones to avoid as a diabetic stay
tuned to the end because i am going to
tell you which milk i think the
diabetics should use more of hi everyone
welcome to sugar md channel i am dr
ahmed ergen i'm an endocrinologist and a
certified diabetes educator and a milk
lover
in my coffee only if you haven't
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ever again let's get started i am going
to start with a review of the real milk
first before i get into the alternatives
the whole milk is about 3.2 fat which is
the natural amount of fat that milk has
straight from the cow whole milk has
about 8 grams of protein per cup plus
you will get 25 of your daily vitamin d
and 30 of your daily calcium now let's
talk about the carbs one cup of whole
milk contains about 12 grams of
carbohydrates with 11 grams of being
pure sugar if you think this amount of
carb is just good and it won't spike
your blood sugar because you like do not
really have any other carb with it go
for it but remember it is liquid
anything liquid will get absorbed faster
and will potentially spike your blood
sugar faster as well if you are making a
smoothie you can add some avocado to
slow down the absorption of the
carbohydrates in the milk because of the
fat content in the milk whether you're
just drinking a glass of milk or using
as a food addition make sure you're not
consuming with a high carbohydrate food
like cereal which is my least favorite
food as you must know for a diabetic i
am starting with oat milk as the first
alternative now lately oatmeal has been
such a craze it made it all the way to
the starbucks menu everywhere i've been
lately oat milk has been a future choice
so what is the nutritional deal original
oatmeal contains about 1.5 grams of fat
none of which is saturated by the way
which is good that's per cup and 2 grams
of protein which is not that much and 20
of your vitamin d and 25 of your daily
calcium but a big but since oat milk is
made from well the oats it is much
higher in carbohydrates one cup contains
about a whopping 19 grams of carbs with
2 grams of fiber with a total net carb
of 17 carbs
even the plain oatmeal has about 4 grams
of added sugar yes it is creamy and it
tastes amazing but overall oat milk is
not the best choice for diabetics or
people watching their carbohydrates if
added to a smoothie you can easily be
over 30 grams of carbohydrates with only
a few additions here are my top picks
for anyone watching carbohydrates just
like my keto friends or my diabetic or
non-diabetic friends trying to lose
weight number one almond milk almond
milk is one of the top selling
plant-based meals because of it is rich
texture and flavor however since its
processed beverage you may wonder
whether it is nutritious but also a safe
option most milk substitutes whether be
it almonds or any other nuts or oats are
blended with water and then strained to
remove the pot to get the milk of course
there may be some preservatives in the
store-bought ones but
making these meals at home isn't really
that hard at all if you're concerned
about those preservatives so great thing
about almond milk though it is creamy it
is sweet calcium rich with 450
milligrams of calcium and is lactose
free one cup has only 40 calories and
zero grams of saturated fat and it's
just two grams of carbs it has a natural
nutty flavor and is great in smoothies
or steamed with your morning latte just
make sure you stick with the unsweetened
one number two unsweetened soy milk soy
milk is rich in calcium high in vitamin
b12 and of course it's dairy free soy
milk has four grams of total fat and you
know 0.5 grams being saturated 7 grams
of protein and only 4 grams of
carbohydrates since the soy milk is
smooth and has a natural taste this is
also a go-to choice for many smoothies
number three low-fat goat milk you heard
me right if you're not familiar with the
goat milk you may be thinking that that
sounds gross but
if you want an option a little closer to
cow's milk easy to digest that's a good
choice it has 8 grams of protein and 11
grams of carbs per cup it is rich in
calcium and tastes great in milkshakes
and smoothies just make sure to use a
healthy sugar substitute like the stevia
or monk fruit if you haven't watched it
already please check out my newest video
or recent video on sugar substitutes
number four unsweetened flex milk this
is not a very popular choice because it
can be a little bit harder to find but
you can find this in most health food
stores
flex milk only has 1 gram of carbs and
25 calories per cup what makes this
option amazing for anyone is that it
contains around 1200 milligrams of
omega-3 fatty acids plus it is free of
most allergens number five how about the
coconut milk one cup of coconut milk is
about seven grams of fat 1.5 grams of
carbs and 0.5 grams of protein which is
great a lot of fat little protein but
not much carb now you need to like the
coconut because it is a flavored milk it
will still be great for those doing the
keto or if you are using it in smoothies
as the taste will blend in a smoothie
you can add a full fat coconut milk also
to soups to stews the casseroles the
curies for that rich creamy texture
unless you have a cholesterol issue oops
nothing is perfect right what else
although regular full fat canned coconut
milk is great for a keto diet the other
types may not be as good for example the
sweetened versions may contain way too
many carbs to push over your daily carb
allowance so check the nutrition label
to make sure you do not buy that
sweetened coconut milk because sometimes
they do not advertise that it's actually
sweetened so what is the verdict my
personal recommendation for diabetics or
the carb conscious audience is
almond milk like i said one cup has just
two grams of carbs and only 40 calories
it is lactose free it is cholesterol
free it is gluten free and it's vegan
and most importantly it is smooth and
delicious
it also works well in most recipes as
well as my morning latte not to mention
it has 50 more calcium than the regular
cow milk well
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