Milk isn’t as innocent as it seems.

If you’re trying to reverse diabetes, dairy might be working against you in ways most people don’t realize.

It’s not just about sugar, t’s about how your body processes insulin and why dairy makes that harder.

What happens inside your body when you consume dairy

1. Dairy spikes insulin even without sugar
→ Most people assume only carbs raise insulin. But dairy triggers one of the highest insulin responses, even though it’s low in sugar.
→ This happens because of whey protein, which causes insulin levels to spike almost as much as white bread.
→ If you already have insulin resistance, this constant insulin surge makes it harder for your cells to respond properly.
→ Over time, your body needs more and more insulin to do the same job which is exactly what you’re trying to avoid.

2. IGF-1: The hidden hormone problem
→ Dairy raises Insulin-like Growth Factor-1 (IGF-1), a hormone that promotes growth and cell division.
→ While IGF-1 is useful in childhood, too much of it in adults is linked to insulin resistance, inflammation, and even a higher risk of certain diseases.
→ If your goal is to heal your metabolism and improve insulin sensitivity, constantly stimulating IGF-1 with dairy is like pushing the gas pedal while trying to slow down.

3. The gut connection: Inflammation and insulin resistance
→ A lot of people don’t digest dairy well even if they don’t feel obvious symptoms.
→ The casein protein in milk can trigger low-grade inflammation in the gut, leading to

a. Leaky gut - When the gut lining gets damaged, unwanted particles enter the bloodstream, triggering an immune response that worsens insulin resistance.
b. Higher cortisol levels - Chronic gut inflammation can raise stress hormones, which increase blood sugar levels and make it harder to control diabetes.

So what should you do?

If you’re struggling with blood sugar control, cutting carbs alone isn’t enough.

You need to look at everything that affects insulin and dairy is a big one.

Try removing dairy for 30 days and track your blood sugar, energy, and digestion.
Most of my patients see:
→ Better fasting blood sugar
→ Less bloating and brain fog
→ More stable energy throughout the day

Diabetes reversal isn’t just about eating less sugar it’s about removing the foods that keep your body stuck in an insulin-resistant state.

P.S. What’s one caffeine-free drink that actually gives you energy?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi