Milk, Evaporated (NS as to Fat Content): A Low Glycemic Option

Evaporated milk is a versatile pantry staple that can be used in various recipes from savory dishes to sweet treats. But how does it affect your blood sugar? Let’s explore the glycemic index and nutritional profile of evaporated milk with unspecified fat content.

What is Evaporated Milk?

Evaporated milk is regular milk that has had about 60% of its water content removed through evaporation. This process creates a richer, creamier product with a slightly caramelized flavor that can be stored for longer periods than fresh milk.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 27

With a GI of 27, evaporated milk falls well within the low glycemic index category (foods with GI below 55). This means it causes a relatively small and slow rise in blood glucose levels compared to high GI foods.

Glycemic Load (GL): 2.7

The glycemic load, which takes into account both the GI and the amount of carbohydrates, is only 2.7 per 100g serving. This is considered a very low glycemic load (GL under 10), making evaporated milk a good option for those monitoring blood sugar levels.

Nutritional Profile per 100g Serving

• Calories: 134
• Protein: 6.81g
• Fat: 7.56g
• Total Carbohydrate: 10g
• Fiber: 0g
• Sugar: 10g
• Net Carbs: 10g

Health Benefits and Considerations

Evaporated milk offers a good amount of protein (6.81g per 100g) while being moderate in calories. The protein content helps slow down digestion, which contributes to its low glycemic impact.

The carbohydrates in evaporated milk come entirely from sugar, specifically lactose (milk sugar). While it contains 10g of sugar per 100g, the overall glycemic impact remains low because lactose has a naturally low GI.

For those monitoring fat intake, it’s worth noting that this particular nutritional profile is for evaporated milk with unspecified fat content. Reduced-fat or fat-free versions may have slightly different nutritional compositions.

How to Incorporate Evaporated Milk in a Low-GI Diet

• Use as a creamer alternative in coffee or tea
• Add to soups and sauces for richness without significantly impacting glycemic load
• Use in place of cream in recipes to reduce fat while maintaining creaminess
• Combine with low-GI fruits for a satisfying dessert
• Dilute with equal parts water to create a milk substitute in recipes

Conclusion

Evaporated milk with its low glycemic index of 27 and very low glycemic load of 2.7 makes it a suitable option for individuals managing diabetes or following a low-GI diet. It provides good nutritional value while having a minimal impact on blood sugar levels. As with any food, portion control remains important, especially when incorporating it into a balanced diet focused on blood sugar management.