Yogurt, Low Fat Milk, Plain: A Low Glycemic Delight

Plain low-fat yogurt is not only a versatile and delicious addition to your diet but also a smart choice for those monitoring their blood sugar levels. With its low glycemic index and rich nutritional profile, it makes for an excellent snack or breakfast option.

Glycemic Impact

Plain low-fat yogurt has a glycemic index of 36, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic and are generally recommended for maintaining stable blood sugar levels.

The glycemic load is just 2.53 for a 100g serving, making it an excellent choice for people with diabetes or those following a low-glycemic diet. This low GL indicates that the food will have minimal impact on blood glucose levels when consumed in typical portions.

Nutritional Profile per 100g Serving

• Calories: 63
• Protein: 5.25g
• Fat: 1.55g
• Carbohydrate: 7.04g
• Fiber: 0g
• Sugar: 7.04g
• Net Carbs: 7.04g

Health Benefits

Plain low-fat yogurt offers an impressive nutritional package despite its low calorie count. With over 5g of protein per 100g serving, it helps promote satiety and supports muscle maintenance. The protein content also contributes to its low glycemic response, as protein helps slow down the digestion of carbohydrates.

The 7.04g of carbohydrates come entirely from natural milk sugars (primarily lactose). Unlike many flavored yogurt varieties which contain added sugars, plain yogurt contains only naturally occurring sugars, making it a healthier choice for blood sugar management.

Incorporating Low-Fat Plain Yogurt Into Your Diet

There are numerous ways to enjoy this versatile food:

• Use as a base for breakfast parfaits with low-GI fruits and nuts
• Add as a topping for soups or curries as a substitute for sour cream
• Mix with herbs and spices for a healthy dip
• Blend into smoothies for added protein and creaminess
• Use as a marinade for meats (the lactic acid helps tenderize)

Who Should Include Plain Low-Fat Yogurt?

This food is particularly beneficial for:

• People with diabetes or insulin resistance
• Those following a weight management plan
• Individuals seeking high-protein, low-calorie snack options
• Anyone looking to improve their gut health (due to beneficial probiotics)

Bottom Line

With its low glycemic index of 36, modest glycemic load of 2.53, and impressive protein content, plain low-fat yogurt stands out as an excellent food choice for blood sugar management. The absence of added sugars and its relatively low carbohydrate content make it suitable for various dietary approaches, including low-carb and diabetic diets.

Remember that adding high-sugar toppings or mix-ins can significantly alter the glycemic impact, so pair your yogurt with other low-GI foods like berries, nuts, or seeds for the best blood sugar response.