Whole Milk Fruit Yogurt: A Moderate GI Dairy Option

Are you looking for a creamy, satisfying snack that won’t spike your blood sugar? Whole milk fruit yogurt might be a good option to consider. This popular dairy product combines the richness of whole milk with the natural sweetness of fruit for a delicious treat.

Glycemic Index and Glycemic Load

Whole milk fruit yogurt has a Glycemic Index (GI) of 33, placing it in the low glycemic index category. Foods with a GI under 55 are considered low GI, meaning they cause a slower, more moderate rise in blood sugar levels compared to high GI foods.

The Glycemic Load (GL) is 4.69 for a 100g serving, which is also considered low. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels.

Nutritional Profile per 100g Serving

• Calories: 106
• Protein: 3.34g
• Fat: 3.86g
• Carbohydrates: 14.4g
• Fiber: 0.2g
• Sugar: 10.3g
• Net Carbs: 14.2g

Health Benefits of Whole Milk Fruit Yogurt

Yogurt offers several nutritional benefits that make it a worthwhile addition to many diets:

• Contains beneficial probiotics that support gut health
• Provides a good source of calcium for bone health
• Offers high-quality protein for muscle maintenance
• Contains vitamin B12, important for nerve function and blood cell formation

Considerations for Blood Sugar Management

While whole milk fruit yogurt has a relatively low GI, it’s important to note that the sugar content (10.3g per 100g) is somewhat high. This is typically due to both naturally occurring lactose and the added fruit or fruit preparations.

For those closely monitoring their carbohydrate intake or blood sugar levels, consider these options:

• Choose plain yogurt and add your own fresh fruit for better control of sugar content
• Look for yogurts with no added sugars
• Consider Greek yogurt varieties, which typically have higher protein and lower carbohydrate content

Incorporating Yogurt Into Your Diet

Whole milk fruit yogurt can be enjoyed in various ways:

• As a standalone snack
• Combined with nuts or seeds for added protein and healthy fats
• As a topping for oatmeal or whole grain cereals
• As a base for smoothies

Conclusion

With its low glycemic index and moderate glycemic load, whole milk fruit yogurt can be a good choice for those monitoring their blood sugar levels. However, be mindful of the sugar content and consider choosing plain varieties with your own fruit additions if you’re strictly managing carbohydrate intake. As with any food, portion control remains important, particularly when considering the glycemic impact on your diet.