Butter, Stick: A Complete Glycemic Index and Nutritional Guide

Butter is a dairy product made from churning cream or milk to separate the butterfat from the buttermilk. While it’s a staple in many kitchens for cooking and baking, it’s important to understand its nutritional profile and impact on blood sugar levels.

Glycemic Index and Load of Butter

Glycemic Index (GI): 50 (Medium GI)

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

Despite having a medium glycemic index, butter has a negligible glycemic load due to its extremely low carbohydrate content. This means that consuming butter is unlikely to cause significant blood sugar spikes for most people.

Nutritional Profile of Butter (per 100g serving)

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

Understanding Butter’s Nutritional Impact

Butter is primarily composed of fat, with minimal amounts of protein and carbohydrates. Its high calorie content (743 calories per 100g) comes primarily from its fat content (82.2g per 100g).

Low Carbohydrate Content

With only 0.06g of carbohydrates per 100g serving, butter is considered a very low-carb food. This means it has minimal impact on blood glucose levels, making it suitable for low-carb and ketogenic diets.

Fat Content and Composition

Butter’s high fat content includes both saturated and unsaturated fats. While traditional dietary guidelines have cautioned against saturated fats, recent research suggests a more nuanced view of butter’s role in a healthy diet.

Incorporating Butter into a Balanced Diet

Due to its high calorie density, butter should be consumed in moderation. Here are some practical tips for including butter in your diet:

• Use small amounts for flavoring vegetables to enhance nutrient absorption
• Choose grass-fed butter when possible for improved nutrient profile
• Consider butter as part of your overall fat intake rather than an addition
• Be mindful of portion sizes due to the high calorie content

Butter for Special Dietary Needs

Diabetic Considerations

The negligible carbohydrate content and low glycemic load make butter a blood-sugar friendly food option for people with diabetes. However, the calorie content should still be monitored as part of overall dietary management.

Low-Carb and Ketogenic Diets

Butter is often embraced in low-carb and ketogenic dietary approaches due to its high fat content and minimal carbohydrates. It can provide energy through fat metabolism rather than glucose utilization.

Conclusion

While butter has a medium glycemic index of 50, its glycemic load of 0.03 makes it a negligible contributor to blood sugar fluctuations. With its high fat content and minimal carbohydrates, butter can be included in various dietary approaches when used thoughtfully and in appropriate portions.

Remember that individual responses to foods vary, and it’s always advisable to monitor your own response to any food as part of your personalized dietary approach.