Milk, Evaporated, Whole: A Low Glycemic Option

Evaporated whole milk is a concentrated form of milk that has had about 60% of its water content removed. This makes it richer and creamier than regular milk, while maintaining most of its nutritional benefits. Let’s explore how evaporated whole milk fits into a balanced diet, especially for those monitoring their glycemic response.

Glycemic Index and Glycemic Load

Evaporated whole milk has a Glycemic Index (GI) of 27, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic options, making evaporated milk a good choice for those looking to maintain stable blood sugar levels.

The Glycemic Load (GL) is only 2.7, which is also very low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A GL under 10 is considered low.

Nutritional Profile (per 100g serving)

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

Health Benefits and Considerations

Evaporated whole milk offers several nutritional advantages:

• Protein Source: With 6.81g of protein per 100g serving, it provides essential amino acids for muscle maintenance and overall health.
• Calcium Content: As a dairy product, it’s naturally rich in calcium, supporting bone health.
• Low Glycemic Impact: Its low GI and GL make it suitable for those managing diabetes or insulin resistance.
• Versatility: Can be used in cooking and baking as a substitute for cream with fewer calories.

However, there are some considerations to keep in mind:

• Fat Content: At 7.56g of fat per serving, it’s higher in fat than reduced-fat or skim alternatives.
• Sugar Content: All 10g of carbohydrates come from sugar (lactose), with no fiber to slow absorption.
• Lactose: Not suitable for those with lactose intolerance unless lactose-free versions are used.

How to Use Evaporated Milk

Evaporated milk can be incorporated into your diet in various ways:

• Diluted with equal parts water as a milk substitute
• Added to coffee or tea for creaminess
• Used in soups and sauces for a creamy texture
• Incorporated into baked goods for richness
• As a base for lower-sugar desserts when watching glycemic impact

Conclusion

Evaporated whole milk offers a rich, creamy option with a surprisingly low glycemic impact. Its GI of 27 and GL of 2.7 make it a good choice for those monitoring blood sugar levels, while still providing substantial nutrition through protein and other nutrients. When consumed in moderation as part of a balanced diet, it can be a versatile ingredient that adds flavor without causing significant blood sugar spikes.