Yogurt, Nonfat Milk, Plain: A Low-Glycemic Dairy Option
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Plain nonfat yogurt is a versatile dairy product that offers impressive nutritional benefits while maintaining a low glycemic impact. Let’s explore why this food might be a good addition to your diet, especially if you’re monitoring your blood sugar levels.
Glycemic Index and Load
With a Glycemic Index (GI) of 36, plain nonfat yogurt falls into the low-glycemic category. Foods with a GI below 55 are considered low-glycemic options that cause a slower, more gradual rise in blood glucose levels.
Even more impressive is the Glycemic Load (GL) of just 2.91. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving, providing a more comprehensive picture of how a food affects blood sugar. A GL below 10 is considered low, making plain nonfat yogurt an excellent choice for blood sugar management.
Nutritional Breakdown (per 100g serving)
- Calories: 50
- Protein: 4.23g
- Fat: 0.09g
- Carbohydrates: 8.08g
- Fiber: 0g
- Sugar: 7.68g
- Net Carbs: 8.08g
Health Benefits
Protein-Rich: Despite being low in calories, nonfat yogurt provides a substantial amount of protein (4.23g per 100g), supporting muscle maintenance and promoting satiety.
Low in Fat: With just 0.09g of fat per serving, nonfat yogurt is an excellent option for those monitoring their fat intake.
Natural Sugars: The sugars in plain yogurt (7.68g) are primarily lactose, naturally occurring milk sugar, rather than added sweeteners. This contributes to its moderate glycemic impact.
Incorporating Plain Nonfat Yogurt Into Your Diet
There are numerous ways to enjoy this nutritious dairy product:
- Pair with fresh berries for added fiber and antioxidants
- Use as a base for savory dips with herbs and spices
- Substitute for sour cream in recipes
- Combine with nuts or seeds for added healthy fats and protein
- Enjoy as a calcium-rich snack between meals
Who Should Include Plain Nonfat Yogurt?
This food can be particularly beneficial for:
- People with diabetes or insulin resistance
- Those following a calorie-controlled diet
- Individuals looking to increase protein intake without added fat
- Anyone seeking to improve gut health through probiotic foods
Conclusion
Plain nonfat yogurt stands out as a nutritional powerhouse with its impressive protein content, minimal fat, and low glycemic impact. With a GI of 36 and GL of 2.91, it’s an excellent choice for those monitoring blood sugar levels while still providing essential nutrients. Unlike flavored yogurts that often contain added sugars, plain varieties offer a versatile canvas for both sweet and savory preparations while supporting overall health.