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The Truth About Milk 

When grownups think of milk, they tend to think either “something to add to my coffee” or “something to serve children.” But research is confirming that regularly drinking a tall glass of cold milk is every bit as important for adults as it is for children. And milk is proving to be even more important for people with diabetes.

Studies show that milk is absolute magic for blood sugar. It’s high in protein and low in carbohydrates, the perfect combination for steadying blood glucose levels. But the magic comes from milk’s mysterious ability to protect against insulin resistance. You can tame your insulin resistance by up to 21 percent when you incorporate low-fat milk into your daily diet. This result has been proven by not one, but two, Harvard studies.

Always opt for fat-free, skim milk. Whole milk is laden with calories and bad-for-you fat that actually increases insulin resistance. Even 1 and 2 percent milk have a fair amount of saturated fat, the kind that clogs arteries and raises cholesterol. But if you stick to skim, you’ll get all the insulin-maximizing benefits without the fat—and you’ll actually get more calcium than you would with whole fat milk. Now that is magic!

If you’re not a fan of skim milk because it’s too thin, try ultra-pasteurized fat-free milk, also called UHT (ultra-high temperature), such as the brand Parmalat. It tends to have a creamier texture than regular fat-free milk, but no more fat or calories. UHT milk is usually found in the non-refrigerated section of the grocery store because of the pasteurization process it goes through to keep it safe at room temperature. Finding it in a different aisle may seem weird at first, but it will taste just like normal milk once it’s chilled.

To get these blood-sugar stabilizing benefits, drink one eight-ounce glass of skim milk per day. And yes, it counts if that glass comes to you via your cereal bowl.