Milk and Gestational Diabetes: What’s the Best Choice?
When you’re managing gestational diabetes (GDM), every food and drink you consume can make a difference — and that includes milk. While milk is a great source of calcium, protein, and other essential nutrients, it also contains natural sugars (lactose) that can impact your blood sugar levels.
So, what’s the best milk for gestational diabetes? Let’s dive in.
Is Milk Safe for Gestational Diabetes?
Yes! Milk can absolutely be part of a healthy diet during pregnancy, even if you have gestational diabetes. The key is choosing the right type of milk and being mindful of portion sizes to avoid blood sugar spikes.
Traditional cow’s milk contains lactose, a natural carbohydrate. One cup of regular cow’s milk typically provides about 12 grams of carbs from lactose. Depending on how sensitive your blood sugar is, this can fit into a balanced meal or snack — but it’s important to plan for it.
How Different Types of Milk Compare
Here’s a quick breakdown of popular milk options and how they can impact blood sugar:
Note: These values are approximate; always read the nutrition label for the most accurate data.
Best Milk Options for Gestational Diabetes
Unsweetened Almond Milk
Low in carbs and calories, making it a good option if you’re aiming to minimize carb intake. Pair it with a protein-rich snack for better blood sugar balance.
Unsweetened Soy Milk
Closer in protein to cow’s milk and much lower in carbs than regular milk. Look for calcium-fortified and unsweetened versions.
Pea Protein Milk (like Ripple Unsweetened Original)
Excellent protein content and moderate carbs make it a very blood-sugar-friendly choice.
Protein-Enriched Cow’s Milk (e.g., Fairlife, Horizon High Protein Milk)
These specially filtered milks offer 50% more protein and less sugar than regular milk, making them an ideal choice for better blood sugar stability. They're lactose-free too, which can be easier on digestion during pregnancy.
Whole Cow’s Milk (in moderation)
Because of its fat content, whole milk digests slower and may prevent sharp spikes. Stick to small portions and pair it with fiber and protein.
Milk Types to Be Careful With
Oat Milk
Even unsweetened versions are relatively high in carbs and can cause blood sugar to rise quickly if not portioned carefully.
Sweetened Plant-Based Milks
Always check labels! Sweetened almond, soy, or oat milks can add 10–20 extra grams of sugar per serving.
Skim Milk
Lower fat content can make blood sugars rise faster compared to whole milk, especially when consumed alone.
Tips for Including Milk in Your Gestational Diabetes Diet
Pair it wisely: Have milk with a high-protein or high-fiber food to slow glucose absorption.
Watch your portions: Stick to ½–1 cup servings and adjust based on your blood sugar readings.
Choose unsweetened or protein-fortified varieties: Especially for plant-based milks, or opt for protein-enriched cow’s milk for an extra blood sugar-friendly boost.
Test your response: Everyone’s blood sugar reacts differently. Consider testing your blood sugar 1-2 hours after trying a new milk to see how your body handles it.
Low-Carb Milk Alternatives for Gestational Diabetes (Beyond Plant Milks)
If you’re looking for milk substitutes that help keep blood sugar stable, here are smart options you can use instead of regular milk:
Heavy cream: A splash in coffee or tea adds richness with almost no carbs.
Half-and-half: Lower in carbs than milk but still creamy — good for coffee or recipes.
Protein shakes: Some low-carb protein shakes can work as a milk replacement, especially for coffee or smoothies.
Greek yogurt (thinned with water): Mix plain Greek yogurt with a little water for a creamy, protein-rich substitute for milk in smoothies or cereals.
Cottage cheese (blended): Blend cottage cheese with a splash of water or unsweetened almond milk to create a high-protein, creamy "milk" for recipes.
Ricotta cheese: A small serving can replace milk or cream in baking, sauces, or even stirred into oatmeal.
Whipped cream cheese (thinned): For a creamy texture in recipes where you'd otherwise use milk.
Bone broth (for savory recipes): Instead of milk-based soups or sauces, you can use bone broth for extra protein and minerals.
Always check the nutrition label — aim for substitutes that are low in carbohydrates and high in protein or healthy fats to help manage blood sugar better.
Final Thoughts: Milk & Gestational Diabetes
Milk can absolutely be part of a healthy gestational diabetes eating plan — it’s all about choosing the right type and amount. Unsweetened almond milk, soy milk, pea protein milk, and protein-enriched milks are excellent options for keeping blood sugars steady. As always, choose unsweetened varieties, pair milk with protein and fiber, and listen to your body (and your healthcare team).
FAQ: Milk and Gestational Diabetes
1. Can I drink milk if I have gestational diabetes?
Yes! Milk can be part of a healthy diet for gestational diabetes. It's important to monitor portion sizes and choose options lower in sugar or higher in protein to help keep blood sugar stable.
However, some doctors recommend avoiding milk at breakfast. That's because the body is naturally more insulin-resistant in the morning, meaning carbohydrates (like the natural sugar in milk) can spike blood sugar levels more quickly early in the day. Instead, you might include milk later in the day when your blood sugar is more stable.
2. What type of milk is best for gestational diabetes?
The best options are unsweetened almond milk, unsweetened soy milk, pea protein milk, or protein-enriched cow’s milk. These choices are lower in carbohydrates or higher in protein, both of which help support better blood sugar control.
3. How much milk can I drink per day with gestational diabetes?
Portion control is key. Aim for about ½ to 1 cup of milk per serving, depending on your total meal carbohydrate goals. Always check your blood sugar response after trying new foods or beverages.
4. Is cow’s milk safe for gestational diabetes?
Yes, but choose it wisely. Whole milk in small amounts can be a better option because the higher fat content helps slow down sugar absorption. Protein-enriched cow’s milk is another great choice because it offers more protein and less sugar compared to regular milk.
5. Should I avoid oat milk with gestational diabetes?
Oat milk tends to be higher in carbohydrates, even if unsweetened, so it’s not always the best choice for blood sugar control. If you enjoy oat milk, use it in very small amounts and pair it with high-protein foods to help reduce blood sugar spikes.
6. Are there milks fortified with extra protein?
Yes! Protein-enriched milks like Fairlife and Horizon High Protein Milk are filtered to contain more protein and less sugar than traditional milk. They can be a fantastic option for gestational diabetes because higher protein helps keep blood sugar more stable.
7. Can I have flavored or sweetened milk during pregnancy?
It’s best to avoid flavored or sweetened milks (like chocolate milk or vanilla soy milk) because they contain added sugars that can spike blood sugar levels. Always choose unsweetened versions whenever possible.
8. How can I include milk in my meals without spiking my blood sugar?
Pair milk with protein-rich and fiber-rich foods, like a handful of nuts or a boiled egg. Combining milk with other nutrients slows down digestion and reduces the risk of a blood sugar spike.
9. Is lactose-free milk better for gestational diabetes?
Lactose-free milk has about the same carbohydrate content as regular milk but can be easier to digest for some people. If you are lactose intolerant, lactose-free options are a good fit. Otherwise, focus more on protein content and portion size.
10. Why do some healthcare providers recommend avoiding milk at breakfast for those with gestational diabetes?
Morning hours can be especially challenging for blood sugar control because natural hormonal changes increase insulin resistance upon waking. Milk contains lactose, a natural sugar that can cause a rapid rise in blood glucose levels. Consuming milk at breakfast, when the body is more sensitive to carbohydrate spikes, may therefore contribute to higher blood sugar levels in people with gestational diabetes.
