Does milk raise blood sugar? How to choose the best option

Published: Jul. 29, 2025

3 min read

Table of contents

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

From classic cow’s milk to trendy plant-based alternatives, the carton you grab at the grocery store can have a real impact on your glucose. Whether you’re living with type 2 diabetes, prediabetes, or just trying to keep your glucose more stable throughout the day, understanding how different milks affect your body is a smart move. Here’s what to keep in mind when trying to choose the option that works best for your glucose health.

What’s really in a glass of milk?

Milk naturally contains lactose, a type of sugar that can raise glucose levels. That’s true whether you’re drinking whole, 2%, or skim, although fat content changes how quickly that sugar hits your bloodstream.

More fat means slower absorption. In other words, whole milk can lead to a slower, more gradual blood sugar rise than skim. Protein helps slow absorption, too. It doesn’t cancel out sugar, but it may soften the glucose spike. Lastly, while goat and sheep milk still contain lactose, they often contain more fat and protein per serving, and may be easier to digest for some.

Some non-dairy options are better than others

If you’ve been in the dairy section in the grocery store recently, you’ve probably noticed that plant-based milks have exploded in popularity, and some are genuinely great for glucose.

But what if dairy isn't your thing? Luckily, there’s a world of plant-based alternatives to explore.

Unsweetened almond milk

Obviously, “unsweetened” is key here. If so, almond milk is naturally low in carbs and often the most blood sugar friendly.

Unsweetened soy and pea milks

These offer a bit more protein, which can be helpful if you’re using them in place of dairy.

Oat and rice milks

While deliciously creamy, they’re higher in carbs (especially if they’re sweetened), and higher carbs will often lead to bigger glucose spikes.

Coconut milk

The carton version is often low-carb (if unsweetened), while canned coconut milk is higher in fat and calories.

The bottom line: just because it’s plant-based doesn’t mean it’s glucose-friendly. The form, the brand, and the ingredients all matter. Even milks that seem healthy can sneak in added sugars. Here’s what to watch for:

Words like “original,” “lightly sweetened,” or “vanilla” often mean extra sugar.
Check total carbohydrates and added sugars on the nutrition label.
Lactose-free milk can be easier on glucose for some people, but check for flavored versions (like chocolate) as those often add carbs back in.

man wearing stelo biosensor drinking water

Which milk option works best for you?

The best milk for you is the one that fits both your body and your lifestyle. Here are a few things to consider:

Glucose is just one part of the picture. Also look at protein, calcium, fat, and added ingredients.
Think about how you use it. A splash in coffee vs. a base for smoothies might call for different options.
Taste and texture matter. If something is going to be a steady part of your diet, it sure helps if you enjoy it.
Having minimal ingredients is a plus. Some plant-based milks have long lists of gums, stabilizers, and additives. Check those labels.

Finding your perfect milk match

If your goal is steadier glucose, low total carbs and zero added sugars are the safest bet. But the best way to see what works best for you and your particular goals is to see how your body responds to different options. That’s where a glucose biosensor like Stelo comes in.

By tracking your glucose levels 24/7, you can see how different milks affect you throughout the day, and how things like timing, activity, and even sleep play into your response. Those patterns tell a bigger story than any nutrition label ever could.

You certainly don’t have to ditch milk to keep your glucose steady and healthy. You just have to know what’s in your cup, and how your body handles it.