“The lactose, protein, and fat in milk all have the potential to improve blood sugar,” says researcher Mark A. Pereira, Ph.D., of Harvard Medical School. “Milk sugar [lactose] is converted to blood sugar at a relatively slow rate, which is good for blood sugar control and reducing insulin levels. Protein helps fill you up. And fat may keep you feeling satisfied, too.”

Nutrients in dairy products, including calcium, magnesium, and potassium, also help.

Here’s how to fight diabetes with dairy:

• Aim for at least two servings of low-fat dairy foods daily. Each serving cuts the odds of insulin resistance by 20 percent.

• Make smart switches. Have dairy products instead of high- carbohydrate, low-fiber snacks such as soda, sweets, or fast food.

• Team dairy with fruits, veggies, and whole grains. Add chopped, fresh fruit to yogurt at breakfast. Have baby carrots with milk as a snack. Have a skinny grilled cheese sandwich--low-fat cheese melted on whole wheat bread.

• Add nonfat dry milk to casseroles, meat loaf, soups, and other dishes. Each teaspoon provides about 94 milligrams of calcium, and you can add up to 5 tablespoons to get 1,410 milligrams, an entire day’s worth of calcium.

• Make super milk. Add a couple of tablespoons of nonfat dry milk to your glass of milk to up the calcium and other nutrients.

• Make or buy fat-free pudding for dessert. Each 1/2-cup serving contains 1/2 cup of milk.