Milk, Dry, Reconstituted, Whole – A Low Glycemic Option
Reconstituted whole dry milk is a convenient alternative to fresh milk with some excellent nutritional properties. Let’s explore this versatile dairy product and its impact on blood sugar levels.
Glycemic Index and Glycemic Load
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Reconstituted whole dry milk has a glycemic index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic and generally cause a slower, more gradual rise in blood sugar levels.
The glycemic load (GL) is just 1.58 for a 100g serving, which is exceptionally low. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, giving us a more complete picture of how a food affects blood glucose levels. A GL under 10 is considered low, making reconstituted whole dry milk an excellent choice for blood sugar management.
Nutritional Profile per 100g Serving
- Calories: 76
- Protein: 4.01g
- Fat: 4.08g
- Carbohydrate: 5.86g
- Fiber: 0g
- Sugar: 5.86g
- Net Carbs: 5.86g
Health Benefits and Considerations
Reconstituted whole dry milk offers a balanced nutritional profile with a good amount of protein (4.01g per 100g) which helps promote satiety and maintain muscle mass. The moderate fat content (4.08g) includes beneficial fatty acids that aid in the absorption of fat-soluble vitamins.
The carbohydrate content comes entirely from natural milk sugars (lactose), explaining why all 5.86g of carbohydrates are classified as sugars. However, these natural sugars have a minimal impact on blood glucose levels as reflected in the low GI and GL values.
Who Can Benefit from Reconstituted Whole Dry Milk?
- People with diabetes or insulin resistance looking for low-glycemic dairy options
- Those following a moderate carbohydrate diet
- Individuals wanting convenient milk options with a longer shelf life
- Anyone seeking balanced nutrition with good protein content
Practical Uses
Reconstituted whole dry milk can be used just like regular milk in numerous ways:
- As a base for smoothies and protein shakes
- In coffee or tea
- For baking and cooking recipes
- In breakfast cereals
- For making yogurt or kefir
Conclusion
With its low glycemic index of 27 and minimal glycemic load of 1.58, reconstituted whole dry milk makes an excellent choice for those monitoring their blood sugar levels. Its balanced nutritional profile provides good protein and essential nutrients, making it a versatile addition to many diets. While it contains natural milk sugars, the overall impact on blood glucose is minimal, making this a smart choice for people with diabetes or those following a low-glycemic eating plan.