Milk, yogurt & alternatives ¡ Glycemic index
Does milk spike blood sugar?
Not much. Milk has a low GI of 37, and a 244 g serving (1 cup) has a low glycemic load of 4. Milk has a low GI and a cup carries a low glycemic load. Its sugar is lactose, which tested well below table sugar in the international tables.
Key numbers
- Glycemic index
- 37
- Low GI
- Glycemic load
- 4
- Low GL
- Available carbs
- 12 g
- 0 g fiber
- Serving
- 1 cup
- 244 g ¡ whole (3.25% fat)
GI vs GL for milk
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story â how much carbohydrate a normal serving actually contains: GI Ă available carbs á 100. For milk: 37 Ă 12 g á 100 â 4.
That figure is an average reported in the 2021 international GI tables (âMilk, full-fat, mean of three studiesâ). Reduced-fat, low-fat and skim milks averaged 27 across six studies in the 2021 tables, so skim milk is lower still. In the 2008 tables full-fat milk averaged 39.
Eating a different amount? Work out the glycemic load of your portion.
How to eat milk with less of a spike
- Choose plain milk over flavored or sweetened milk drinks.
- Add a glass of milk to a carbohydrate-based snack, such as fruit or a slice of toast, so it comes with protein.
- If you prefer skim or low-fat milk, the 2021 tables put their average GI even lower, at 27.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of milk?
Milk has a glycemic index of 37, which is low. That figure is an average reported in the 2021 international GI tables (âMilk, full-fat, mean of three studiesâ). A 244 g serving (1 cup) contains about 12 g of available carbohydrate, giving a glycemic load of 4 (low).
Is milk good for prediabetes?
Plain milk is a reasonable drink for prediabetes: low GI, with protein alongside its natural sugar. Flavored milks add sugar, so plain is the better everyday choice.
Is skim milk better than whole milk for blood sugar?
Both have a low GI: reduced-fat, low-fat and skim milks averaged 27 in the 2021 tables and full-fat milk 37. A cup of either contains a similar amount of carbohydrate, so the difference for blood sugar is small.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625â1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 171265: Milk, whole, 3.25% milkfat, with added vitamin D
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 â online appendix, Table A1
- USDA FoodData Central, FDC ID 171269: Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)
Data last checked .