Today, I am going to review all the milk alternatives and give you my professional opinion on which to use and which ones to avoid as a diabetic. Stay tuned to the end because I am going to tell you which milk I think the diabetic should use more of. Hi everyone, welcome to Sugar Mb Channel. I am Dr. Ahmed Ergen, I'm an Anachronologist and a certified diabetes educator. And a milk lover in my coffee only. If you haven't subscribed yet, please do so so that you never miss any of our wonderful videos ever again. Let's get started. I am going to start with the review of the real milk first before I get into the alternatives. The whole milk is about 3.2% fat, which is the natural amount of fat that milk has straight from the cow. The whole milk has about 8 grams of protein per cup. Plus you will get 25% of your daily vitamin D and 30% of your daily calcium. Now, let's talk about the carbs. One cup of whole milk contains about 12 grams of carbohydrates with 11 grams of being pure sugar. If you think this amount of carbs is just good and it won't spike your blood sugar because you do not really have any other carbs with it, go for it. Remember, it is liquid. Anything liquid will get absorbed faster and will potentially spike your blood sugar faster as well. If you are making a smoothie, you can add some avocado to slow down the absorption of the carbohydrates in the milk because of the fat content in the milk. Whether you are just drinking a glass of milk or using as a food edition, make sure you're not consuming with a high carbohydrate food like cereal, which is my least favorite food as you must know for a diabetic. I am starting with oatmeal as the first alternative. Now lately, oatmeal has been such a grace. It made it all the way to the Starbucks menu. Everywhere I've been lately, oatmeal has been a future choice. So what is a nutritional deal? Original oatmeal contains about 1.5 grams of fat, none of which is saturated by the way, which is good. That's per cup and 2 grams of protein, which is not that much. And 20% of your vitamin D and 25% of your daily calcium. But, a big butt. Since the oatmeal is made from, well, the oats, it is much higher in carbohydrates. One cup contains about a whopping 19 grams of carbs with 2 grams of fiber with a total net carb of 17 carbs. Even the plain oatmeal has about 4 grams of added sugar. Yes, it is creamy and it tastes amazing. But overall, oatmeal is not the best choice for diabetes or people watching their carbohydrates. If added to a smoothie, you can easily be over 30 grams of carbohydrates with only a few editions. There are my top picks for anyone watching carbohydrates, just like my keto friends or my diabetic or non-dynamic friends trying to lose weight. Number 1, almond milk. Almond milk is one of the top-selling plant-based meals because of its rich texture and flavor. However, since it's processed beverage, you may wonder whether it is nutritious but also a safe option. Milk substitutes whether it be almonds or any other nuts or oats are blended with water and then strained to remove the pulp. To get the milk. Of course, there may be some preservatives in the store-bought ones, but making these milks at home isn't really that hard at all. If you're concerned about those preservatives, so great thing about almond milk though, it is creamy, sweet. It's a lot of protein, but it's not that hard. One cup has only 40 calories and 0 grams of saturated fat. And it's just 2 grams of carbs. It has a natural laddy flavor and it's great in smoothies or steamed with your morning latte. Just make sure you stick with the unsweetened one. Number 2, unsweetened soy milk. Soy milk is rich in calcium, high in vitamin B12. And of course, it's dairy free. Soy milk has 4 grams of total fat and 0.5 grams being saturated, 7 grams of protein and only 4 grams of carbohydrates. Since the soy milk is smooth and has a natural taste, this is also a go-to choice for many smoothies. Number 3, low fat goat milk. You heard me right. If you're not familiar with the goat milk, you may be thinking that that sounds gross. But if you want an option, a little closer to cow's milk, each of the digest, that's a good choice. It has 8 grams of protein and 11 grams of carbs per cup. It is rich in calcium and tastes great in milkshakes and smoothies. Just make sure to use a healthy sugar substitute like this TVA or monk fruit. If you haven't watched it already, please check out my newest video or recent video on sugar substitutes. Number 4, unsweetened flex milk. This is not a very popular choice because it can be a little bit harder to find, but you can find this in most health food stores. Flex milk only has 1 gram of carbs and 25 calories per cup. What makes this option amazing for anyone is that it contains around 1200 milligrams of omega-3 fatty acids, plus it is free of most allergens. Number 5, how about the coconut milk? One cup of coconut milk is about 7 grams of fat, 1.5 grams of carbs and 0.5 grams of protein, which is great. A lot of fat, little protein, but not much carbs. Now, you need to like the coconut because it is a flavored milk. It will still be great for those doing the keto or if you are using it as smoothies, as the taste will blend as smoothies. You can add a full fat coconut milk also, two soups, two stews, the casserole, the curries, for that rich, creamy texture. Unless you have a cholesterol issue, oops. Nothing is perfect, right? What else? Older regular full fat canned coconut milk is great for a keto diet. The other types may not be as good. For example, the sweetened versions may contain way too many carbs to push over your daily carb allowance. So check the nutrition label to make sure you do not buy that sweetened coconut milk because sometimes they do not advertise that it is actually sweetened. So what is the verdict? My personal recommendation for diabetes or the carb conscious audience is almond milk. Like I said, one cup has just two grams of carbs and only 40 calories. It is lactose free, it is cholesterol free, it is gluten free, and it is vegan and most importantly, it is smooth and delicious. It also works well in most recipes as well as my morning latte. Not to mention, it has 50% more calcium than the regular cow milk. Well, that ends the video guys. Hey, if you enjoyed this video, please remember to like, subscribe and share and stay tuned for the new videos to be released twice a week, the three times a week. See you soon. Hey guys, I hope you are enjoying this channel so far and I hope you subscribed already. If you did not do it and if you did, watch this video right there. I think that will help you too.