How Whole Milk Affects Blood Sugar (Tested with CGM!)

In this quick CGM test, I wanted to see how whole milk affects my blood sugar. I drank 100 ml of whole milk, which contains 2.5g of fat, 4.8g of carbs, and 3.2g of protein. Two hours later, my glucose rose from 6 mmol/L to 7.8 mmol/L — a noticeable spike for such a small amount. This response suggests that whole milk may not be ideal for people managing insulin resistance or aiming to maintain steady glucose levels. Personally, I usually skip cow’s milk and go for almond milk in my coffee instead. But hey, everyone’s response is different, so test and learn!

Metabolic Health Insights 🔬

Whole milk’s impact on blood sugar underscores the importance of understanding macronutrient composition and how even everyday foods can influence postprandial glucose levels. While the fat and protein in milk can moderate glucose absorption to some extent, the lactose (a natural sugar) still led to a significant spike in this CGM test. For those with insulin resistance or anyone working toward metabolic flexibility, such spikes can be counterproductive. Using a CGM helps reveal these personal patterns, supporting better choices to stabilize blood sugar and reduce long-term risks like type 2 diabetes. Opting for lower-carb alternatives like unsweetened almond milk can be a smart swap for better glucose control.