Sweetened Condensed Milk: A Comprehensive Glycemic Index Guide

Sweetened condensed milk is a popular ingredient in many dessert recipes, from key lime pie to fudge and various sweet treats. Let’s take a closer look at its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Index and Load

Glycemic Index (GI): 61 – This places sweetened condensed milk in the medium GI range (56-69), meaning it causes a moderate rise in blood glucose levels compared to pure glucose.

Glycemic Load (GL): 33.18 – This is considered a high glycemic load (>20), indicating that a standard serving will have a significant impact on blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 321 kcal
• Protein: 7.91g
• Fat: 8.7g
• Carbohydrates: 54.4g
• Fiber: 0g
• Sugar: 54.4g
• Net Carbs: 54.4g

What Makes Sweetened Condensed Milk High in GL?

Sweetened condensed milk is essentially milk that has had about 60% of its water removed and sugar added. The high sugar content (54.4g per 100g) contributes to its elevated glycemic load. Note that all of its carbohydrates come from sugar, with no fiber to slow down absorption.

Dietary Considerations

For Diabetics: Due to its high glycemic load and sugar content, people with diabetes should consume sweetened condensed milk very sparingly or look for sugar-free alternatives.

For Weight Management: With 321 calories per 100g serving, sweetened condensed milk is calorie-dense and could contribute to weight gain if consumed regularly.

Portion Control: Most recipes typically use less than 100g per serving, so adjust your expectations of glycemic impact accordingly.

Healthier Alternatives

If you’re watching your blood sugar or calorie intake, consider these alternatives:

• Unsweetened evaporated milk with a small amount of natural sweetener
• Sugar-free condensed milk products
• Coconut cream with a touch of honey or maple syrup
• Greek yogurt (for certain recipes)

Bottom Line

Sweetened condensed milk has a medium glycemic index but a high glycemic load due to its concentrated sugar content. It’s best enjoyed in moderation, especially for those monitoring blood glucose levels or managing their weight. When used in recipes, remember that a little goes a long way in terms of both flavor and glycemic impact.