Reduced Fat (2%) Evaporated Milk: Glycemic Index and Nutritional Profile

Evaporated milk is a convenient pantry staple that offers the richness of milk in a concentrated form. The 2% reduced fat version provides excellent nutrition while keeping fat content lower than the full-fat version. Let’s explore its glycemic impact and nutritional benefits.

Glycemic Index and Load

Reduced fat evaporated milk has a low glycemic index of 27, making it an excellent choice for those monitoring blood sugar levels. With a glycemic load of just 3.02 per 100g serving, it won’t cause significant blood sugar spikes when consumed in normal amounts.

Nutritional Breakdown (per 100g serving)

• Calories: 92
• Protein: 7.42g
• Fat: 1.96g
• Carbohydrates: 11.2g
• Fiber: 0g
• Sugar: 11.2g
• Net Carbs: 11.2g

Benefits of Reduced Fat Evaporated Milk

Good protein source: With 7.42g of protein per 100g, evaporated milk provides essential amino acids for muscle maintenance and overall health.

Lower in fat: At just 1.96g of fat per 100g, this 2% reduced fat version offers the creaminess of evaporated milk with less fat than whole versions.

Blood sugar friendly: The low glycemic index makes it suitable for diabetics and those following low-GI diets.

How to Use in Your Diet

• Add to coffee or tea as a creamer alternative
• Use in cooking to create creamy sauces with less fat
• Incorporate into soups for added richness and protein
• Dilute with water as a milk substitute in recipes
• Use in desserts for a creamy texture with fewer calories than heavy cream

Considerations for Special Diets

While reduced fat evaporated milk is lower in carbs than many other dairy alternatives, the 11.2g of carbohydrates (all from sugar) should be counted for those on ketogenic or very low-carb diets. For diabetes management, the low glycemic index makes it a reasonable option when used in moderation.

Bottom Line

Reduced fat (2%) evaporated milk offers a good balance of nutrition with a low glycemic impact. Its concentrated nature makes it a versatile ingredient that can add creaminess and protein to your diet without causing significant blood sugar fluctuations. As with any food, portion control remains important, especially for those closely monitoring carbohydrate intake.