Half and Half Cream: A Low Glycemic Option for Your Coffee

Half and half cream is a popular dairy product that combines equal parts whole milk and light cream. Many people enjoy it in their coffee or tea, but what about its nutritional profile and impact on blood sugar? Let’s explore the glycemic impact and nutritional benefits of half and half cream.

Glycemic Index and Glycemic Load

Half and half cream has a glycemic index (GI) of 27, which places it in the low glycemic category. Foods with a GI under 55 are considered low glycemic and generally cause a slower, more gradual rise in blood sugar levels.

Even more impressive is its glycemic load (GL) of only 1.16. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving. A GL under 10 is considered low, making half and half an excellent choice for those monitoring blood sugar levels.

Nutritional Profile per 100g Serving

• Calories: 131 kcal
• Protein: 3.13g
• Fat: 11.5g
• Carbohydrates: 4.3g
• Fiber: 0g
• Sugar: 4.13g
• Net Carbs: 4.3g

Why Half and Half Has a Low Glycemic Impact

The low glycemic impact of half and half cream can be attributed to several factors:

• Its relatively low carbohydrate content (only 4.3g per 100g)
• The presence of fat (11.5g), which slows down digestion and the absorption of sugars
• The protein content (3.13g), which also helps moderate blood sugar response

Incorporating Half and Half in a Low-Glycemic Diet

For those following a low-glycemic eating plan, half and half can be a better option than non-dairy creamers, which often contain added sugars and hydrogenated oils. Here are some ways to enjoy half and half:

• Add a splash to your morning coffee or tea
• Use in moderation when making scrambled eggs for extra creaminess
• Incorporate into low-carb soups for added richness
• Use as a base for homemade salad dressings

Who Should Be Cautious

Despite its low glycemic properties, half and half is still a source of saturated fat and contains lactose. Individuals with the following conditions should consume it mindfully:

• Lactose intolerance
• Dairy allergies
• High cholesterol (due to saturated fat content)

Conclusion

Half and half cream, with its low glycemic index of 27 and minimal glycemic load of 1.16, can be part of a balanced, blood-sugar-friendly diet when consumed in moderation. Its fat and protein content help buffer the impact of its natural sugars, making it a better choice than many other coffee additives.

When choosing dietary options for blood sugar management, remember that the entire meal context matters—not just individual foods. Enjoy your half and half as part of a well-rounded, nutrient-dense eating plan for optimal health.