Milk Shake (Homemade) – A Moderate Glycemic Index Treat

Are you wondering about the glycemic impact of your favorite homemade milk shake? Let’s dive into the nutritional profile and glycemic details of non-chocolate homemade milk shakes.

Glycemic Information

Homemade milk shakes (flavors other than chocolate) have a moderate glycemic index of 44, placing them in the medium-low GI range. With a glycemic load of 4.93 per 100g serving, they can be enjoyed occasionally as part of a balanced diet, even by those monitoring their blood sugar levels.

Nutritional Profile (per 100g serving)

• Calories: 113 kcal
• Protein: 3.35g
• Fat: 5.98g
• Total Carbohydrates: 11.4g
• Dietary Fiber: 0.2g
• Sugar: 10.7g
• Net Carbs: 11.2g

Why This Matters For Blood Sugar Management

The moderate glycemic index of homemade milk shakes means they cause a gradual rise in blood sugar levels rather than a rapid spike. The relatively low glycemic load further indicates that a typical serving won’t have a dramatic effect on blood glucose.

Nutritional Benefits

Despite containing sugars, homemade milk shakes offer some nutritional advantages:

• Provides calcium and vitamin D from dairy components
• Contains protein which helps with satiety
• Offers a more controlled alternative to commercial shakes

Recommendations for Different Dietary Needs

For Diabetics:

If you have diabetes, consider enjoying smaller portions and balancing with protein-rich foods. The moderate GI of 44 makes it a better option than high-GI beverages, but portion control remains key.

For Low-Carb Dieters:

With 11.2g of net carbs per 100g, homemade milk shakes should be consumed mindfully if you’re following a low-carb diet. Consider using low-carb milk alternatives and sugar substitutes to reduce the carbohydrate content.

For General Health:

Homemade milk shakes can be an occasional treat in a balanced diet. Consider adding fruits like berries for additional fiber and nutrients, which may further moderate the glycemic response.

How to Make a Lower-GI Milk Shake

• Use whole milk or plant-based alternatives with healthy fats
• Add a source of protein like Greek yogurt
• Include fiber-rich fruits like berries
• Consider natural sweeteners like stevia instead of sugar
• Add cinnamon, which may help moderate blood sugar response

Remember that homemade milk shakes give you control over ingredients, allowing you to create a version that better suits your nutritional needs while still enjoying a delicious treat!