Nutrition and health expert Dr. Karani: "Eating more than 500 grams of milk, yogurt, and cheese daily reduces blood sugar without causing weight gain."

A diet rich in plant-based foods can boost health, but completely eliminating animal foods isn't always the most effective option. This is the view of Professor Vimal Karani , a researcher at the University of Reading , after analyzing the effects of two dietary patterns on healthy adults. According to his findings, those who consumed more than 500 grams of milk, yogurt, and cheese daily were better able to stabilize their blood glucose without experiencing changes in their body weight. The study has been published in the scientific journal Clinical Nutrition.

The clinical research was conducted in India with a sample of 30 volunteers who followed two different diets for 14 days. Both were identical in terms of calories and nutrient content, but one allowed dairy products while the other did not. The first group included 558 grams of dairy products per day ; the second group included only plant-based alternatives such as soy milk or tofu. To record glucose levels, participants wore arm sensors that monitored their levels every 15 minutes .

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In addition to continuous glucose monitoring, blood samples were analyzed at the end of the study. The dairy group had elevated levels of acetyl carnitine , a molecule that promotes the use of fat as an energy source and helps reduce cellular damage associated with hyperglycemia . In contrast, the vegan group had higher levels of phenylalanine , an amino acid that, in excess, can alter the body's management of sugar . These data could explain the differences observed between the two dietary profiles.

While eating only plants has gained popularity in recent years, this study suggests that incorporating dairy may provide additional benefits for blood sugar regulation . India, where veganism is prevalent for cultural reasons, also has one of the highest rates of type 2 diabetes in the world . According to Karani, keeping certain animal-based foods—like dairy—in a mostly plant-based diet may be a more balanced approach to maintaining metabolic health without compromising weight .