Create “cream” of carrot or tomato soup using fat-free evaporated milk. Thicken it with a small amount of flour.VERY LOW
There’s something rather mysterious about milk in relation to blood sugar. It moves the needle only a smidge, which isn’t surprising since it’s fairly low in carbohydrates and rich in protein (a perfect combination for steadying blood sugar). But researchers think there’s some natural component in milk that may help directly protect against insulin resistance, a forerunner of type 2 diabetes.
Two Harvard studies found that people who made dairy foods part of their daily diets were 21 percent less likely to develop insulin resistance and 9 percent less likely to develop type 2 diabetes for each daily serving of dairy they had. Pretty impressive! (Apparently not everyone has gotten the word, though: Some Web sites actually tell you that milk causes diabetes.)
Milk is, of course, rich in calcium and vitamin D, both important for shoring up bone. Fat-free milk actually has more calcium than whole, and all milk including the low-fat and fat-free varieties are good sources of vitamin D. Vitamin D is a “don’t miss” vitamin: Experts are realizing not only that our needs for it are higher than previously thought—and our blood levels woefully low—but also that it may play a role in helping to prevent type 2 diabetes.
Low-fat dairy foods such as fat-free milk are also a cornerstone of the doctor-recommended DASH diet proven to help control high blood pressure.
If you’re not a fan of fat-free milk because it’s too thin, try ultra-pasteurized, 1% low-fat milk, or low-fat milk with added protein.
Create “cream” of carrot or tomato soup using fat-free evaporated milk. Thicken it with a small amount of flour.
Enjoy a soothing cup of chai once in a while instead of coffee.
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