Yogurt, Low Fat Milk with Fruit: A Balanced Glycemic Choice
Looking for a delicious snack that won’t spike your blood sugar? Low-fat fruit yogurt might be just what you need. With its creamy texture and sweet taste, this versatile dairy product offers both nutrition and satisfaction while maintaining a relatively low impact on blood glucose levels.
Glycemic Profile
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Low-fat fruit yogurt has a Glycemic Index (GI) of 31, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making this yogurt an excellent choice for those monitoring their blood sugar levels.
The Glycemic Load (GL) is only 4.8 per 100g serving, which is also quite low. While GI tells you how quickly a food raises blood sugar, GL takes into account the portion size, giving a more practical measurement of a food’s impact on blood glucose.
Nutritional Breakdown (per 100g serving)
- Calories: 93
- Protein: 4.57g
- Fat: 1.34g
- Carbohydrates: 15.7g
- Fiber: 0.2g
- Sugar: 12.8g
- Net Carbs: 15.5g
Health Benefits
Despite its modest sugar content, low-fat fruit yogurt offers several nutritional advantages:
- Good protein source – The 4.57g of protein helps promote satiety and supports muscle maintenance
- Low in fat – With just 1.34g per serving, it’s a heart-friendly option
- Calcium rich – Though not listed in our specific breakdown, yogurt is naturally high in calcium for bone health
- Probiotic benefits – Many yogurts contain live cultures that support gut health
Who Should Include This in Their Diet?
With its low GI and moderate GL, fruit yogurt can be suitable for:
- People with diabetes (in appropriate portions)
- Those following weight management plans
- Individuals seeking balanced energy release
- Anyone looking to maintain stable blood sugar levels
Consumption Tips
To maximize the benefits of low-fat fruit yogurt while minimizing its glycemic impact:
- Pair with additional protein or healthy fats to further lower the glycemic response
- Consider plain yogurt with fresh fruit for less added sugar
- Watch portion sizes – the GL of 4.8 is based on a 100g serving
- Choose varieties with lower sugar content when possible
While fruit yogurt does contain natural and added sugars (12.8g per serving), its moderate protein content and naturally occurring dairy compounds help slow digestion and glucose absorption, contributing to its relatively low GI value.
Conclusion
Low-fat fruit yogurt with its GI of 31 and GL of 4.8 presents a balanced option for those monitoring their glycemic intake. Its nutritional profile offers a good balance of protein and carbohydrates while keeping fat content minimal. As with any food containing sugars, portion control remains important, but within a balanced diet, this yogurt variety can be a nutritious and blood-sugar friendly choice.