How to manage diabetes with low-fat dairy products

Eating more dairy foods is one of the best ways to combat diabetes. But dairy can be high in fat! Here are some tips to help you get more low-fat dairy in your life to manage your diabetes better.

Whole milk tastes richer and creamier. But 250 millilitres (one cup) contains 36 grams of cholesterol and nine grams of fat — five of them saturated. The same amount of skim milk will give you all the calcium and vitamin D of whole milk. But it'll save you calories and all of the fat.

How to wean yourself off fatty milk

Buy milk that's one step down in fat. Switching from whole milk to skim in one shot might be a big shock to your taste buds. Instead, first make the switch from whole milk to two per cent milk. When your 2 per cent milk is half gone, fill the container back up with one per cent milk. From one per cent, the switch to skim is not such a shock.

Stir a little into your glass of fat-free milk to power it up with more body and richness. It's a great way to sneak in more low-fat dairy products in one serving.

Keep a can of evaporated skim milk on hand. It doesn't contain any saturated fat, so it's perfect for adding to coffee or using in recipes that call for cream. It even makes a great gravy. Roast carrots, celery and onions and mash them. Then add a bit of flour to the pan and cook to make a roux. Put the mixture in a blender with a little evaporated skim milk, and reheat the mixture on the stove.

Instead of using whipped cream, pour in some reduced-fat evaporated milk. Then add  sweetener to taste. Grab a whisk and whip away! (This is one case in which we'd advise against fat-free evaporated milk — it just doesn't whip as well.)

You can add your own mix-ins. This gives you the dual benefit of avoiding the saturated fat in whole-milk yogourt and avoiding the extra sugar in sweetened yogourt. If you add 250 grams (one cup) of fresh strawberries to plain yogourt, you are adding three grams of fibre and plenty of natural fruit sweetness. For crunch, add some low-fat granola, bran cereal or ground flaxseeds.

Let's face it — some low-fat cheeses just aren't as tasty. But if you're using cheese in casseroles or on top of chili, you won't really notice the difference in low-fat versions. Using low-fat cheddar instead of regular will save you lots of calories. This small switch goes a long way to cutting cholesterol and lowering your risk for heart disease.

Here's a trick that gourmet chefs use: Pick out a very flavourful, pungent cheese — like extra-sharp cheddar, Romano or Parmigiano-Reggiano. And only use a little of it on top of pastas or salads. This trick will not sacrifice flavour, but it will save you money and artery-clogging saturated fat since you'll be using less of it.

Soy milk, tofu and other soy products are good sources of calcium. Plus, soy protein has been shown to lower protein levels in the urine of people with type 2 diabetes (a sign of better kidney function). All while slightly improving levels of HDL or "good" cholesterol. Avoid flavoured soy milks, which contain added sugar. Soy milk will last for about a week in the fridge after you open it.