Understanding the Glycemic Impact of Milk (NFS)

Milk is a staple beverage consumed worldwide and plays a significant role in many diets. Let’s explore the glycemic properties and nutritional profile of regular milk (NFS – Not Further Specified) to better understand how it affects blood sugar levels.

Glycemic Index and Load of Milk

Milk has a glycemic index (GI) of 29.5, which places it in the low GI category. Foods with a GI below 55 are considered low GI foods, making milk a suitable option for those monitoring their blood glucose levels.

The glycemic load (GL) of milk is only 1.42 per 100g serving. This very low GL indicates that milk has minimal impact on blood sugar levels when consumed in typical portions, making it an excellent choice for individuals with diabetes or those following a low-glycemic diet.

Nutritional Composition of Milk (per 100g)

• Calories: 52
• Protein: 3.33g
• Fat: 2.14g
• Carbohydrates: 4.83g
• Fiber: 0g
• Sugar: 4.88g
• Net Carbs: 4.83g

Why Milk Has a Low Glycemic Impact

Despite containing natural sugars (primarily lactose), milk has a low glycemic impact for several reasons:

• The presence of protein and fat slows down digestion and absorption of sugars
• Lactose is a disaccharide that requires breaking down before absorption, resulting in a slower rise in blood glucose
• The protein content (casein and whey) provides satiety without affecting blood sugar

Benefits of Including Milk in a Low-Glycemic Diet

• Excellent source of high-quality protein
• Provides essential nutrients including calcium, vitamin D, and potassium
• Offers a balanced macronutrient profile
• Minimal impact on blood sugar despite containing natural sugars
• Contributes to feeling full and satisfied between meals

Considerations for Consumption

While milk has a low glycemic impact, it’s worth noting that the carbohydrate content is primarily sugar (4.88g per 100g). However, these are natural sugars (lactose) rather than added sugars. The absence of fiber means all carbohydrates contribute to the net carb count of 4.83g per 100g serving.

For those following ketogenic or very low-carb diets, the carbohydrate content of milk should be factored into daily carbohydrate allowances.

Conclusion

Milk offers an excellent combination of low glycemic impact and high nutritional value. With a GI of 29.5 and GL of just 1.42, it’s a smart choice for maintaining stable blood sugar levels while benefiting from its protein, calcium, and other essential nutrients. This makes milk a valuable addition to a balanced, low-glycemic diet for most individuals.