There are many foods that diabetics are told to eat in limited amounts or eliminate from their diets completely. One of the great debates that continues to rage is whether dairy products are good or bad for people with diabetes. Ultimately the choice will be up to the individual and their personal lifestyle.

Multiple studies from around the globe that have been published in professional medical journals indicate there’s no link between dairy and developing diabetes, nor do dairy products have a negative impact on those that already have the disease. They may even have protective benefits.

Making good dairy choices can be confusing and frustrating. The good news is that there are a wide range of diary products from which to choose that will tempt the taste buds and won’t elevate glucose to impossible levels.

The U.S. Department of Agriculture recommends including dairy as part of a healthy diet. Dairy is a good source of calcium, potassium and magnesium. Those three elements are beneficial for reducing blood pressure, a common problem for diabetics. Eating full-fat dairy products can pose a problem for diabetics that are concerned with their weight. If weight is an issue, it’s best to limit dairy to three servings per day.

Fermented dairy products are always a good choice for their probiotics. Greek yogurt is recommended due to its good balance of protein and carbs. Many people find Greek yogurt to be an acquired taste due to its strong tangy flavor. When it comes to cheese, string cheese provides the right portion size, has minimal carbs, and won’t spike glucose levels.

There are also dairy products that diabetics can consume, but they should limit. One of those is fat-free milk. It’s absorbed quickly and can spike glucose levels. Ice cream, chocolate milk and sweetened yogurt aren’t forbidden, but should be used in moderation as they contain added sugar and carbs. Choose dairy made from grass-fed cows. The products contain a type of omega-3 fatty acid that’s healthy.

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