Low-Fat Dairy Products Lower Risk of Diabetes in Men

There are many things that a person can do to reduce or even eliminate their chances of getting Type 2 Diabetes. Having a healthy BMI (body mass index), staying active, and limiting sugars are great ways to do this. However, there are smaller things that can make a huge difference. An example of this is the recent findings that low-fat dairy may help reduce the risk of diabetes in men. It may seem like a small thing, but combined with everything else, this could be another step towards a healthy future.

An estimated 41 million people in the US have a higher risk of Type 2 Diabetes because they have what is called prediabetes. There are a number of factors that can cause prediabetes, however the main ones are being overweight, inactivity, genetics, polycystic ovarian syndrome, age and gestational diabetes. What happens during the prediabetes stage is that for one or a number of reasons the body either does not make enough insulin or the cells in the body become resistant to insulin, also called insulin resistance. Treatment for prediabetes usually involves making healthy changes to diet as well as increasing physical activity. In some cases medications may also be prescribed.

Recent research suggests that low-fat dairy products lower the risk of diabetes in men. In a study run by the Massachusetts General Hospital, 41,000 men were studied over the course of twelve years. This study focused on adding more dairy, but in the lower fat form, to the diet to evaluate the effect that would have on diabetes. Results showed that these men lowered their risk of diabetes by drinking low-fat milk. In a related study of ten years, (3,000 people) the overweight segment that drank a lot of milk were 70% less likely to have insulin resistance than those that did not drink much or any milk.

Findings from this research suggested that the fat, protein, and lactose in milk all had positive effects on the body and helped to stabilize blood sugar levels. This is because milk sugar is turned into glucose, or blood sugar, at a very slow rate, meaning there were fewer blood sugar spikes and insulin levels were reduced. The protein in milk also acts as a natural appetite suppressant, which helped to reduce the amount of carbohydrates and sugar that was consumed in the daily diet.

Men hoping to avoid diabetes should increase the amount of low fat dairy in their diet each day. They should try to have at least two servings (in any form) a day to reduce their odds of prediabetes and insulin resistance by up to 20 percent. Examples of low fat dairy products other than milk include: nonfat or low-fat dry milk powder, evaporated fat-free milk, buttermilk made from fat-free or 1% fat milk, fat-free or low-fat yogurt, frozen fat-free or low-fat yogurt, low-fat cheeses (dry-curd or low-fat, cottage cheese, low-fat natural cheeses or processed cheeses made with nonfat or low-fat milk with no more than 3 grams of fat per ounce and no more than 2 grams of saturated fat per ounce), fat-free or low-fat ice cream (no more than 3 grams of fat per 1/2 cup serving). These low fat dairy foods can be eaten in place of processed carbohydrate foods and sugary items that are otherwise unhealthy and cause spikes in blood sugar and insulin levels. This, along with whole grain foods, fruits, and vegetables can help the average man stay healthy and possibly avoid type 2 diabetes in the future.