Milk, Dry, Reconstituted, Nonfat: A Low Glycemic Dairy Option
Nonfat reconstituted dry milk is a convenient dairy product that offers nutritional benefits while maintaining a relatively low impact on blood sugar levels. Let’s explore its glycemic properties and nutritional profile.
Glycemic Index and Glycemic Load
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With a Glycemic Index (GI) of 32, reconstituted nonfat dry milk falls within the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels compared to high GI foods.
The Glycemic Load (GL) is just 1.47, which is very low. This low GL indicates that while the food contains carbohydrates, the overall impact on blood glucose levels per serving is minimal, making it a good choice for those monitoring their blood sugar.
Nutritional Profile Per 100g Serving
- Calories: 32
- Protein: 3.2g
- Fat: 0.07g
- Carbohydrates: 4.6g
- Fiber: 0g
- Sugar: 4.6g
- Net Carbs: 4.6g
Health Benefits
Reconstituted nonfat dry milk offers several nutritional advantages:
- High-Quality Protein: With 3.2g of protein per 100g serving, it provides essential amino acids
- Very Low Fat: Contains only 0.07g of fat, making it suitable for low-fat diets
- Good Source of Calcium: Like other dairy products, it provides calcium for bone health
- Vitamin D: Often fortified with vitamin D, supporting calcium absorption
- Low Glycemic Impact: Minimal effect on blood sugar levels
Who Should Consider Reconstituted Nonfat Dry Milk?
This dairy option may be particularly beneficial for:
- People with diabetes or insulin resistance
- Those looking to manage weight
- Individuals seeking convenient, shelf-stable milk alternatives
- Anyone following a low-fat diet
How to Use
Reconstituted nonfat dry milk can be used in various ways:
- As a drinking beverage
- In smoothies and protein shakes
- For cooking and baking
- In coffee or tea
- To make yogurt or other cultured dairy products
Conclusion
Reconstituted nonfat dry milk offers a nutrient-dense, low-glycemic option for those looking to maintain stable blood sugar levels. With its high protein content, virtually fat-free profile, and minimal glycemic impact, it can be a valuable addition to a balanced diet, especially for those managing diabetes or weight concerns.
When incorporating this food into your diet, remember that individual responses to foods can vary, and it’s always best to monitor your own blood glucose response when trying new foods.