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Short Summary
Main recommendation: For diabetics or anyone watching carbohydrates, Dr. Ahmed Ergen recommends unsweetened almond milk as the best non-dairy milk, citing about 2 grams of carbs and 40 calories per cup. Oat milk is presented as the least suitable option because of its high carbohydrate and added sugar content. Several other alternatives are ranked as acceptable depending on dietary goals.
Key Points
- Dr. Ergin says liquid carbohydrates are absorbed quickly and can potentially spike blood sugar faster, so he advises caution with any milk when diabetic.
- Dr. Ergin says whole cow's milk has about 12 grams of carbs per cup, 11 of them sugar, plus about 8 grams of protein.
- Original oat milk has about 19 grams of carbs per cup (17 net), including about 4 grams of added sugar, which the speaker says makes it poor for carb-watchers.
- Unsweetened soy milk (about 4 grams carbs, 7 grams protein, 4 grams total fat) and low-fat goat milk (about 11 grams carbs, 8 grams protein) are presented as other workable options.
- Unsweetened flax milk (about 1 gram carbs, 25 calories, roughly 1200 mg omega-3) and full-fat coconut milk (about 7 grams fat, 1.5 grams carbs) suit low-carb or keto diets.
Details Worth Noting
- Concrete instructions:
- Choose unsweetened almond milk, and confirm the label, since sweetened versions exist.
- Check nutrition labels on coconut milk, because sweetened versions may contain enough carbs to exceed a daily carb allowance even if not advertised as sweetened.
- If making a smoothie with whole milk, adding avocado is suggested to slow carbohydrate absorption.
- Dr. Ergin advises avoiding pairing whole milk with high-carbohydrate foods such as cereal, noting the fat-plus-carb combination as a consideration.
- Almond milk can be made at home by blending nuts with water and straining, which avoids store-bought preservatives.
- Use a healthy sugar substitute such as stevia or monk fruit when sweetening goat milk shakes or smoothies.
- Almond milk is described as lactose-free, cholesterol-free, gluten-free, vegan, and containing about 450 mg calcium per cup (the speaker says about 50 percent more calcium than cow's milk).
- The speaker notes flax milk is harder to find but available in most health food stores.
- Coconut milk is flavored and may be less suitable for those with cholesterol concerns, according to the speaker.
- The speaker's remarks are presented as one endocrinologist's opinion, not individualized medical advice.
Bottom Line
Unsweetened almond milk is presented as the top choice for diabetics and carb-conscious people, while oat milk is the one the speaker most strongly advises against.
