Yogurt, Plain (Non-Specific Milk Type): A Low-Glycemic Dairy Option

Plain yogurt is a versatile dairy product that offers numerous health benefits while maintaining a relatively low impact on blood sugar levels. Let’s explore the glycemic impact and nutritional profile of plain yogurt.

Glycemic Profile

Plain yogurt has a Glycemic Index (GI) of 31.5, placing it firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic options that cause a slower, more gradual rise in blood sugar levels.

With a Glycemic Load (GL) of just 2.22, plain yogurt makes an excellent choice for those monitoring blood glucose response. The low GL indicates that despite containing carbohydrates, the overall impact on blood sugar is minimal when consumed in a standard 100g serving.

Nutritional Breakdown per 100g

• Calories: 63
• Protein: 5.25g
• Fat: 1.55g
• Carbohydrates: 7.04g
• Fiber: 0g
• Sugar: 7.04g
• Net Carbs: 7.04g

Health Benefits

Plain yogurt offers a solid protein content with minimal calories, making it a nutrient-dense food. The 5.25g of protein per 100g serving helps promote satiety and supports muscle maintenance.

The carbohydrate content comes entirely from naturally occurring milk sugars (lactose), which is why the sugar and carbohydrate values are identical at 7.04g. Unlike flavored yogurts, plain yogurt contains no added sugars.

Incorporating Plain Yogurt Into Your Diet

Despite its low glycemic impact, plain yogurt provides substantial nutrition that can benefit many dietary patterns:

• Use as a base for breakfast parfaits with low-glycemic fruits and nuts
• Substitute for sour cream in savory dishes
• Blend into smoothies for added protein and creaminess
• Mix with herbs as a dip for vegetables
• Enjoy as a simple snack with a drizzle of honey (though this will increase the glycemic impact)

Considerations For Diabetics and Blood Sugar Management

The low GI and GL of plain yogurt make it an excellent choice for those managing diabetes or insulin resistance. The presence of protein and fat helps slow down carbohydrate digestion, further moderating the blood glucose response.

When selecting yogurt, opt for varieties without added sugars to maintain the low glycemic profile. Greek yogurt varieties typically offer even higher protein content with slightly lower carbohydrates than regular plain yogurt.

Conclusion

Plain yogurt, with its GI of 31.5 and GL of 2.22, is a nutritious low-glycemic food that provides quality protein while minimally impacting blood sugar levels. Its versatility in both sweet and savory applications makes it a valuable addition to a balanced, blood sugar-friendly diet.