• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Everyday

Living your best life with diabetes. Toby Smithson provides professional guidance with personal experience.

  • Diabetes EveryDay
  • Work With Toby
    • Interviews and Articles
    • Meet Toby
      • Contact Toby
    • Toby’s Books
    • Speaking Out About Diabetes
  • Sharing Toby’s Knowledge
    • Understanding Diabetes
    • Eating Healthy
    • Being Physically Active
    • Medications and Monitoring Health
    • Reducing Stress
    • Staying Motivated
  • YouTube Channel
  • Newsletter
  • FAQ
You are here: Home / Eating Healthy / Diabetes and Carbohydrates – What You Need To Know About Dairy

Diabetes and Carbohydrates – What You Need To Know About Dairy

August 24, 2021 By Toby Smithson

Estimated reading time: 4 minutes

The group of carbohydrate foods from dairy products was called the “milk and yogurt” group in the diabetes exchange lists because other carbohydrate-containing dairy products were listed elsewhere or not at all. This is an interesting group for several reasons, not least of which is that maybe 70% of the world’s adult population cannot efficiently digest “milk sugar” (lactose). Join me as we discuss what you need to know about dairy, carbohydrates and how they can affect diabetes.

Subscribe To Our YouTube Channel

Table of contents

  • Let’s Talk Dairy – Lactose Intolerance
  • Here’s the twist
    • My First One
    • Another Curveball
    • The Big One
  • Did You Know?

Let’s Talk Dairy – Lactose Intolerance

In this video, part of my series examining the different groups of carbohydrate foods, I’m going to talk about dairy. This might not be a great subject choice since YouTube is about getting lots of views, and people with lactose intolerance might just skip this one. If that doesn’t sound like such a big deal to you, it’s because many of us in the U.S. see this as a fairly rare condition. The truth, however, is that if you CAN tolerate lactose, milk sugar, you have a somewhat rare genetic mutation. Worldwide something like 70- 75% of humans lose the capacity to digest milk after infancy, as do virtually all mammals. Biologically, milk is to nourish infants. But, if you’re a mutant, like me, milk products may be part of your daily diet. For the majority of you, keep watching. I have other twists that may interest you.

Here’s the twist

My First One

Strictly speaking, this group of carbohydrate foods is not “dairy” but the “milk” group, which is basically milk and yogurt. Other dairy products like cottage, cream cheese, sour crèam, and hard cheeses are classified as “fats” or “meat and meat substitutes” on the diabetes exchange lists. While the first three contain do carbohydrates, they are generally eaten in small portions. And with hard cheese, most of the carbohydrate is consumed in the cheese-making process. For our purposes, I want to mention them all, partly because of a very important nutrient.

Another Curveball

If you see milk as a great source of vitamin D, it isn’t……well, it isn’t until vitamin D is added, then it is. Commercially produced milk and yogurt are fortified with vitamin D., But there’s a good reason for that. See, Vitamin D and calcium sort of work together, one depending on the other to be most beneficial. And dairy products are a great source of calcium….in fact; it’s not so easy to get adequate calcium from other food sources. So, adding vitamin D to milk puts calcium and vitamin D in one convenient source.

Be Sure To Check Out – Vitamin D May Cut Diabetes Risk

The Big One

Now for the diabetes nutrition info you came to hear. Milk has 12 grams of carbohydrate per cup….a cup is about 235 milliliters for our metric friends. Plain yogurt falls into that same neighborhood, except there are low carbohydrate yogurts. Always check nutrition facts labels for the product serving size and TOTAL carbohydrate per serving. Be on the lookout for kinds of milk and yogurts with higher carbohydrates from added or natural sugars in flavorings….chocolate milk, for instance….. or from fruit and fruit-like substances.

Did You Know?

Hard cheeses are a different story, and this is often good news for those people who can’t digest lactose. A full cup of shredded cheddar cheese has only about 3 grams of carbohydrate…..that’s why cheese isn’t in the milk group on the diabetes exchange lists. The nutrition label on prepackaged cheese slices will often show 0 carbs per slice. Cheese also concentrates many of the nutrients found in milk. One cup of Provolone brings 1000 milligrams of calcium, 34 grams of protein, 65% of our daily requirement for phosphorous, and between 25% and 30% of the recommended intake of riboflavin, vitamin B12, vitamin A, zinc, and selenium. However, that cup of Provolone also comes with more than 1100 milligrams of sodium and 22 grams of saturated fat….more than the recommended daily intake of saturated fat. Also of note, most cheese IS NOT fortified with Vitamin D.

This is an odd group of carbohydrates. It’s the only carbohydrate food not from plants, and there’s that issue that most people can’t tolerate lactose- the carbohydrate in milk. But now that the two “odd” groups are done…..nonstarchy vegetables and dairy….we’ll be getting into the other groups that are more straightforward.

Be Sure To Check Out – Diabetes and Carbohydrates – What You Need To Know About Nonstarchy Vegetables

Next……. We’ll visit grains.

Until next time, cheers to your health.

Don’t forget to take a look at our most frequently asked questions.

You May Also Enjoy

  • Vitamin D and Blood Glucose
  • How Do I Get Adequate Protein on a Plant-Based Diet?
  • 3 Worst Breakfasts For Diabetes
  • Banana Milk Shake

Filed Under: Diabetes and Nutrition, Eating Healthy

Toby Smithson Diabetes Everyday

Subscribe on YouTube

Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

Primary Sidebar

Search

Keys to Living Well – Toby’s Posts

Recent Posts

  • Which is the Worst Type of Diabetes? April 27, 2022
  • Can I Get Diabetes From Too Much Sugar? April 21, 2022
  • What You Need to Know About Diabetes and Vitamin B12 April 19, 2022
  • Magnesium – Good for Gymnasts and Good for Diabetes April 19, 2022
  • Which Foods Should People With Diabetes Avoid? March 14, 2022

Post Archives

Before Footer

tobysmithson

651

tobysmithson

View

May 25

Open
I have so many feel goods from attending and presenting at this conference. 
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended. 
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️ 
Thank you Todays Dietitian Symposium for another fabulous conference! 
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved

I have so many feel goods from attending and presenting at this conference.
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended.
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️
Thank you Todays Dietitian Symposium for another fabulous conference!
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved
...

tobysmithson

View

May 25

Open
Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial

Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial ...

tobysmithson

View

May 24

Open
Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia

Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia ...

tobysmithson

View

May 24

Open
Curious? Are you currently including fermented foods to your diet for gut health? 
Fermented foods: may be healthy for microbiome. 
Increase gut microbial diversity to improve gut health.  I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian

Curious? Are you currently including fermented foods to your diet for gut health?

Fermented foods: may be healthy for microbiome.
Increase gut microbial diversity to improve gut health. I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian
...

tobysmithson

View

May 24

Open
Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes

Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes ...

tobysmithson

View

May 23

Open
Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats

Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats ...

tobysmithson

View

May 23

Open
Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL

Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL ...

tobysmithson

View

May 22

Open
I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋 
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies

I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies
...

tobysmithson

View

May 22

Open
Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening

Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening ...

tobysmithson

View

May 20

Open
Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️

Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️ ...

tobysmithson

View

Apr 27

Open
Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio. 
Do you have any favorite go to recipes or meals? Please comment below. 
#mealppanning #mealplanningmadeeasy #diabetes #type1diabetes #type2diabetes #type1 #type2 #prediabetes #recipes

Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio.
Do you have any favorite go to recipes or meals? Please comment below.

#mealppanning #mealplanningmadeeasy #diabetes #type1diabetes #type2diabetes #type1 #type2 #prediabetes #recipes
...

tobysmithson

View

Apr 22

Open
More of my earth day experiences. 🌎🌲🍃🌱
#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea

More of my earth day experiences. 🌎🌲🍃🌱
#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea
...

tobysmithson

View

Apr 22

Open
Celebrating earth day all week ( honestly everyday here) with: 
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog. 
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy

Celebrating earth day all week ( honestly everyday here) with:
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog.
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy
...

tobysmithson

View

Apr 21

Open
Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv 
#cholesterol #cholesterollowering #dietitianapproved

Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv
#cholesterol #cholesterollowering #dietitianapproved
...

tobysmithson

View

Apr 21

Open
⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny

⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny ...

tobysmithson

View

Apr 19

Open
Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson 
Are you taking any supplements ? #supplements #diabetes #type1diabetes #type2diabetes #type1 #type2 #typeonediabetes #diabeteseducation #diabetesmanagement

Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson

Are you taking any supplements ? #supplements #diabetes #type1diabetes #type2diabetes #type1 #type2 #typeonediabetes #diabeteseducation #diabetesmanagement
...

tobysmithson

View

Apr 18

Open
Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓 
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout

Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout
...

tobysmithson

View

Apr 16

Open
To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷

To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷 ...

tobysmithson

View

Apr 14

Open
I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾
#nationalgardeningday #gardening #soybean #edamame #eatyourveggies #physicalactivity #diabetesmanagement

I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾

#nationalgardeningday #gardening #soybean #edamame #eatyourveggies #physicalactivity #diabetesmanagement
...

tobysmithson

View

Apr 12

Open
How do YOU feel when your blood sugar is above target? Details are in this weeks video. Tap on linktr.ee/tobysmithson in my bio to get to the video.
If you could only use two words to describe how an above target blood sugar feels… what would it be?
#diabetes #diabetesawareness #type1diabetes #type2diabetes #type1 #type2 #prediabetes #bloodsugar #highbloodsugar #diabeteseducation

How do YOU feel when your blood sugar is above target? Details are in this weeks video. Tap on linktr.ee/tobysmithson in my bio to get to the video.
If you could only use two words to describe how an above target blood sugar feels… what would it be?

#diabetes #diabetesawareness #type1diabetes #type2diabetes #type1 #type2 #prediabetes #bloodsugar #highbloodsugar #diabeteseducation
...

Load More Follow on Instagram

Footer

Recent Posts

  • Which is the Worst Type of Diabetes?
  • Can I Get Diabetes From Too Much Sugar?
  • What You Need to Know About Diabetes and Vitamin B12
  • Magnesium – Good for Gymnasts and Good for Diabetes

Let’s Connect!

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Sign Up For Our Newsletter

Keep in touch with diabetes news.

  • Privacy Policy
  • Advertising/ Disclosure
  • Contact Toby
  • Terms of Use

Copyright © 2022 Diabetes Everyday · Website by Market Me Social Inc.