Butter (NFS): A Comprehensive Glycemic Index Guide

Butter is a dairy product made from churning cream or milk to separate the butterfat from the buttermilk. It’s widely used in cooking and baking, and is a staple in many kitchens around the world. Let’s delve into its glycemic impact and nutritional profile.

Glycemic Index and Load of Butter

Glycemic Index (GI): 50 (Medium GI)

Glycemic Load (GL): 0.03 (Very Low GL)

While butter has a medium glycemic index of 50, its glycemic load is extremely low at just 0.03. This is because butter contains very little carbohydrates. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for assessing a food’s impact on blood sugar levels.

Nutritional Profile of Butter (per 100g serving)

• Calories: 743 kcal
• Protein: 0.85g
• Fat: 82.2g
• Carbohydrates: 0.06g
• Fiber: 0g
• Sugar: 0.58g
• Net Carbs: 0.06g

Impact on Blood Sugar

Despite having a medium glycemic index, butter has a negligible effect on blood sugar levels due to its extremely low carbohydrate content. With only 0.06g of carbohydrates per 100g serving, butter contributes almost nothing to your daily carbohydrate intake.

Dietary Considerations

Butter is primarily composed of fat (82.2g per 100g), making it a calorie-dense food. While it can be included in various dietary patterns, including low-carb and ketogenic diets, it should be consumed in moderation due to its high caloric content.

Culinary Uses

Butter enhances the flavor of many dishes and can be used in various ways:

• Spreading on bread, toast, or crackers
• Sautéing vegetables or meats
• Baking cookies, cakes, and pastries
• Making sauces and gravies
• Finishing dishes for added richness

Conclusion

Butter, with its very low glycemic load of 0.03, has minimal impact on blood sugar levels. It’s a versatile ingredient that adds flavor to many dishes but should be consumed mindfully due to its high calorie and fat content. For those monitoring their blood sugar levels or following low-carb diets, butter can be incorporated into meal plans without significant glycemic concerns.

Remember that this nutritional information is based on a 100g serving, which is larger than a typical serving of butter. Most people consume much smaller portions in their daily diet.