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    Glycemic Index and Glycemic Load: Dairy Products


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 2:05 am Email this article
    Below is a table with the glycemic index and glycemic loads of dairy products.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

                   

    Glycemic Index and Glycemic Load of Dairy Products and Alternatives

     
    DAIRY PRODUCTS AND ALTERNATIVES
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
     
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
    Custard    
        363 No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Australia)
     35 ± 2
    6
    100
    17
        364 Custard, home made from milk, wheat starch, and sugar (Australia)
     43 ± 10
    7
    100
    17
        365 TRIM, reduced-fat custard (Pauls Ltd, South Brisbane, Australia)
     37 ± 4
    6
    100
    15
            Average of 3 studies
     38 ± 2
    6
    100
    16
        366 Ice cream, regular, NS
            Ice cream, NS (Canada)
     36 ± 8
            Ice cream (half vanilla, half chocolate) (Italy)
       57
            Ice cream, NS (USA)
       62
            Ice cream, chocolate flavored (USA)
     68 ± 15
            Ice cream (half vanilla, half chocolate) (Italy)
       80
            Average of 5 studies
     61 ± 7
    8
     50
    13
        367 Ice cream, reduced- or low-fat
            Ice cream, low-fat, vanilla (Light; Peter’s, Sydney, Australia)
     50 ± 8
    3
     50
    6
            Ice-cream, low-fat (1.2% fat) (Prestige
                Light rich vanilla; Norco, Lismore, Australia)
     47 ± 5
    5
     50
    10
            Ice-cream, low-fat (1.4% fat) (Prestige
                Light traditional toffee; Norco, Australia)
     37 ± 4
    5
     50
    14
            Ice-cream, reduced-fat (7.1% fat)
                (Prestige golden macadamia; Norco, Australia)
     39 ± 3
    5
     50
    12
        368 Ice cream, premium (high-fat)
            Ice cream, premium, ultra chocolate, 15% fat (Sara Lee, Gosford, Australia)
     37 ± 3
    4
     50
    9
            Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia)
     38 ± 3
    3
     50
    9
        369 Milk, full-fat
            Full-fat (Italy)
       11
            Full-fat (3% fat; Skånemejerier, Malmö, Sweden)
       21
            Full-fat (Italy)
       24
            Full-fat cow milk, fresh (Dairy Farmers, Australia)
     31 ± 2
            Full-fat (Canada)
     34 ± 6
            Full-fat (USA)
       40
            Average of 5 studies
     27 ± 4
    3
    250
    12
        370 Fermented cow milk (ropy milk, långfil, 3% fat) (Arla, Gävle, Sweden)
       11
        371 Fermented cow milk (filmjölk, 3% fat) (Skånemejerier, Malmö, Sweden)
       11
            Average of 2 foods
       11
        372 Milk, full-fat, plus bran
            Full-fat + 20 g wheat bran (Italy)
       25
            Full-fat + 20 g wheat bran (Italy)
       28
            Average of 2 studies
     27 ± 2
    3
    250
    12
        373 Milk, skim (Canada)
     32 ± 5
    4
    250
    13
        374 Milk, condensed, sweetened (Nestlé, Australia)
     61 ± 6
    83
    250
    136
        375 Milk, low-fat, chocolate, with aspartame (Lite White; Dairy Farmers, Australia)
     24 ± 6
    3
    250
    15
        376 Milk, low-fat, chocolate, with sugar (Lite White; Dairy Farmers, Australia)
     34 ± 4
    9
    250
    26
        377 Mousse, reduced-fat, prepared from commerical mousse mix with water
            Butterscotch, 1.9% fat (Nestlé, Australia)
     36 ± 4
    4
     50
    10
            Chocolate, 2% fat (Nestlé, Australia)
     31 ± 4
    3
     50
    11
            Hazelnut, 2.4% fat (Nestlé, Australia)
     36 ± 4
    4
     50
    10
            Mango, 1.8% fat (Nestlé, Australia)
     33 ± 5
    4
     50
    11
            Mixed berry, 2.2% fat (Nestlé, Australia)
     36 ± 5
    4
     50
    10
            Strawberry, 2.3% fat (Nestlé, Australia)
     32 ± 3
    3
     50
    10
            Average of 6 foods
     34 ± 1
    4
     50
    10
        378 Pudding
            Instant, chocolate, made from powder and whole milk (White Wings, Australia)
     47 ± 4
    7
    100
    16
            Instant, vanilla, made from powder and whole milk (White Wings, Australia)
     40 ± 4
    6
    100
    16
            Average of 2 foods
     44 ± 4
    7
    100
    16
        379 Yogurt
            Yogurt, NS (Canada)
     36 ± 4
    3
    200
    9
        380 Low-fat yogurt
            Low-fat, fruit, aspartame (Ski; Dairy Farmers, Australia)
     14 ± 4
    2
    200
    13
            Low-fat, fruit, sugar (Ski; Dairy Farmers, Australia)
     33 ± 7
    10
    200
    31
            Low-fat (0.9%), fruit, wild strawberry (Ski d’lite; Dairy Farmers, Australia)
     31 ± 14
    9
    200
    30
        381 Nonfat yogurt, sweetened with acesulfame K and Splenda
            Diet Vaalia, exotic fruits (Pauls Ltd, Australia)
     23 ± 2
    4
    200
    16
            Diet Vaalia, mango (Pauls Ltd, Australia)
     23 ± 2
    3
    200
    14
            Diet Vaalia, mixed berry (Pauls Ltd, Australia)
     25 ± 3
    3
    200
    13
            Diet Vaalia, strawberry (Pauls Ltd, Australia)
     23 ± 2
    3
    200
    13
            Diet Vaalia, vanilla (Pauls Ltd, Australia)
     23 ± 2
    3
    200
    13
            Average of 5 foods
     24 ± 1
    3
    200
    14
        382 Reduced-fat yogurt
            Reduced-fat, Vaalia, apricot and mango (Pauls Ltd, Australia)
     26 ± 4
    8
    200
    30
            Reduced-fat, Vaalia, french vanilla (Pauls Ltd, Australia)
     26 ± 4
    3
    200
    10
            Reduced-fat, strawberry (Extra-Lite; Pauls Ltd, Australia)
     28 ± 4
    9
    200
    33
            Average of 3 foods
     27 ± 1
    7
    200
    24
        383 Yogurt drink, reduced-fat, Vaalia, tropical passion fruit (Pauls Ltd, Australia)
     38 ± 4
    11
    200
    29
    Soy-based dairy product alternatives
        384 Soy milks (containing maltodextrin)
            Soy milk, full-fat (3%), 0 mg Cal, Original (So Natural Foods, Australia)
     44 ± 5
    8
    250
    17
            Soy milk, full-fat (3%), 120 mg Cal, Calciforte (So Natural Foods, Australia)
     36 ± 4
    6
    250
    18
            Soy milk, reduced-fat (1.5%), 120 mg Cal, Light (So Natural Foods, Australia)
     44 ± 3
    8
    250
    17
        385 Soy milk drinks
            Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)
     30 ± 3
    7
    250
    22
            Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)
     34 ± 3
    8
    250
    25
            Average of 2 drinks
     32 ± 2
    7
    250
    23
            Up and Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium, Australia)
     43 ± 5
    11
    250
    26
            Up and Go, original malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium, Australia)
     46 ± 5
    11
    250
    24
            Average of 2 drinks
     45 ± 2
    11
    250
    25
            Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) (So Natural Foods, Australia)
     39 ± 2
    13
    250
    34
        386 Soy yogurt
            Soy yogurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)
     50 ± 3
    13
    200
    26
        387 Tofu-based frozen dessert, chocolate with high fructose (24%) corn syrup (USA)
     115 ± 14
    10
     50
    9

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