Carbohydrates (carbs) are your body’s main source of fuel for energy. When you’re living with diabetes, it’s important to choose carbs that nourish you, help you manage your blood glucose (blood sugar), and support how you feel—while still enjoying your favorite foods.
Carbs get a lot of attention when it comes to blood glucose, but the goal isn’t to stay clear of them. The goal is to include them in a balanced way that works for your eating plan. Choosing quality carbs is one way to do this.
What are quality carbs, and how do dairy options help?
Quality carbs have protein, fat, or fiber, and other nutrients that help slow digestion. This will keep you satisfied and help you manage your blood glucose.
Dairy foods like milk and yogurt naturally have a type of carb called lactose. They also have high-quality protein, calcium, and B vitamins, and may include fat. This mix of nutrients helps slow digestion, making it easier to manage your blood glucose.
Other dairy foods like cheese and cottage cheese have little to no carbs but still provide protein and fat. This slows digestion, helping you manage your blood glucose when you eat them with carbs. Cheese and cottage cheese are in the protein section of the Diabetes Plate.
Along with milk and yogurt, quality carbs also include:
- Starchy vegetables (like corn, potatoes, and butternut squash)
- Beans and lentils
- Fruit
- Whole grains
How can you build a balanced plate?
Building a balanced plate is easy with the Diabetes Plate. Simply create meals by filling half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with quality carbs.
To add dairy to your meal, you can include a serving of milk or unsweetened yogurt to the quality carbs portion of your plate, either on or with your plate or in a combination recipe, like a soup. You can also use yogurt in a marinade, dressing, dip, or sauce.
What are some easy ways to put this into practice?
Having quality carbs with protein and fat helps you reach your blood glucose targets. For example, you could eat:
- Greek yogurt topped with nuts or seeds
- A savory yogurt and cheese dip with non-starchy veggies and whole grain pita
- Baked Eggs with Roasted Spring Vegetables with a cup of milk
The Bottom Line
Managing diabetes doesn’t mean you have to give up the foods you love. A balanced approach is a way you can enjoy milk and yogurt and other quality carbs like starchy vegetables, beans, fruits, and whole grains, in your eating plan while reaching your health targets.
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