Milk, Evaporated, Fat Free (Skim): A Low Glycemic Option

Evaporated fat-free milk offers a concentrated dairy option that works well in recipes while maintaining a relatively low glycemic impact. This versatile ingredient can be a smart choice for those monitoring their blood sugar levels.

Glycemic Index and Glycemic Load

Evaporated fat-free milk has a Glycemic Index (GI) of 32, placing it in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making this a favorable option for blood sugar management.

The Glycemic Load (GL) is 3.65, which is also quite low. Glycemic Load takes into account both the quality and quantity of carbohydrates, providing a more comprehensive measure of how a food affects blood glucose levels. A GL under 10 is considered low.

Nutritional Profile (per 100g serving)

• Calories: 78
• Protein: 7.55g
• Fat: 0.2g
• Carbohydrates: 11.4g
• Fiber: 0g
• Sugar: 11.4g
• Net Carbs: 11.4g

Benefits of Evaporated Fat-Free Milk

Despite being concentrated, evaporated fat-free milk maintains a low GI value, making it suitable for many dietary approaches. It’s particularly notable for its:

• High protein content (7.55g per 100g serving)
• Very low fat content (just 0.2g per serving)
• Nutrient density without the added calories from fat
• Versatility in cooking and baking applications

How to Use Evaporated Fat-Free Milk

Evaporated milk is more concentrated than regular milk, making it creamy despite being fat-free. Consider these uses:

• Dilute with water (1:1 ratio) to create a substitute for regular milk
• Add to coffee or tea for creaminess without the fat
• Use in soups and sauces for added protein and richness
• Incorporate into baked goods for moisture and protein

Considerations for Blood Sugar Management

While evaporated fat-free milk has a low GI, its carbohydrate content comes entirely from sugar (11.4g). This is naturally occurring lactose, not added sugar, but it’s still important to account for when planning meals, especially for those with diabetes or insulin resistance.

Remember that pairing this milk with other low-glycemic foods and sources of healthy fats can help further moderate its impact on blood glucose levels.

Bottom Line

Evaporated fat-free milk can be a nutritious addition to a balanced diet, offering protein and nutrients with a relatively low glycemic impact. Its concentrated nature means a little goes a long way, making it an efficient ingredient for those watching both their glycemic response and calorie intake.