Strawberry Milk (Whole): A Luscious Low Glycemic Treat

Strawberry whole milk combines the nutritional benefits of milk with the delightful flavor of strawberries, creating a beverage that’s both satisfying and relatively gentle on blood sugar levels. Let’s explore why this pink-hued drink might deserve a place in your diet.

Glycemic Index and Glycemic Load

Strawberry whole milk has a Glycemic Index (GI) of 35, placing it firmly in the low glycemic category. Foods with a GI under 55 are considered low glycemic, causing a slower and more modest rise in blood sugar levels.

The Glycemic Load (GL) is just 4.13 per 100g serving, which is quite low. This indicates that despite containing carbohydrates, strawberry milk has a minimal impact on blood glucose levels when consumed in reasonable portions.

Nutritional Profile (per 100g serving)

• Calories: 86
• Protein: 3.03g
• Fat: 2.97g
• Carbohydrates: 11.8g
• Fiber: 0g
• Sugar: 11.7g
• Net Carbs: 11.8g

Why Strawberry Milk Can Fit Into a Low-GI Diet

Despite containing sugars, strawberry whole milk maintains a low glycemic index for several reasons. The fat content from whole milk slows down digestion and absorption of sugars, while the protein content helps moderate the blood sugar response. Additionally, the natural lactose in milk has a naturally lower GI than many other sugars.

Benefits Beyond Glycemic Impact

Strawberry milk offers more than just a relatively gentle impact on blood sugar:

• The protein content provides satiety and supports muscle maintenance
• It delivers calcium and vitamin D for bone health
• The fat content includes some beneficial fatty acids
• It’s a hydrating option that may be more appealing than plain water for some people

Who Should Consider Strawberry Milk

Strawberry whole milk can be appropriate for:

• Individuals monitoring their glycemic response who still want a sweet treat
• Athletes seeking post-workout recovery nutrition
• Growing children who need nutrient-dense calories
• Anyone looking to increase calcium intake with a more flavorful option than plain milk

Portion Control Matters

While the glycemic load is low per 100g serving, it’s important to remember that larger portions will have a correspondingly higher impact on blood glucose. If you’re carefully managing blood sugar levels, be mindful of your overall serving size.

Homemade vs. Commercial Options

Commercial strawberry milk often contains additional sugars and additives. For the lowest glycemic impact, consider making your own by blending whole milk with a few fresh strawberries and a minimal amount of sweetener if needed.

Bottom Line

With its low glycemic index of 35 and modest glycemic load of 4.13, strawberry whole milk can be a reasonable choice for those monitoring blood sugar levels who want to enjoy a sweet, nutritious beverage in moderation.