Glycemic Index of Dairy Foods Complete Chart

The Glycemic Index (GI) is a measure of how quickly certain foods raise blood sugar levels. Dairy products are often high on the GI, which means they can have an immediate impact on your blood glucose levels.

However, there are some dairy options that can be enjoyed without spiking your blood sugar too much. Understanding the glycemic index for dairy foods will help you make informed choices about what to eat and when.

Cheese usually has a low GI score because it takes longer for our bodies to break down its complex proteins and fats than carbohydrates like white bread or potatoes do. But this varies depending on cheese type: hard cheeses such as Parmesan generally score lower than soft varieties such as ricotta or cream cheese.

Similarly, yogurt’s GI depends largely upon added ingredients; plain versions tend to be relatively low while fruit-flavored yogurts may contain more sugar and thus rank higher on the scale.

Milk also contains lactose – a natural form of carbohydrate – so it tends to have medium-high rankings in terms of GI scores; whole milk has been found to range between 33-47 compared with skimmed milk at 32-43 according to various analyses conducted by Harvard Health Publishing . The same applies for other types of milks: soybean (30), almond (25), rice (54) etc., all vary slightly in their respective GIs due their different composition but overall remain predominantly moderate values – ideal if consumed in moderation alongside meals containing fiber rich carbs or healthy fats which slow digestion rate & reduce peak insulin response accordingly!

Finally, ice creams typically rank very highly due both their fat content plus additional sugars used during production – ranging from 61 up into triple digits depending upon flavor/brand choice made! To minimize any potential spike seen afterwards then opt instead towards lighter frozen desserts featuring fewer processed ingredients where possible…or better yet why not try making homemade alternatives using frozen fruits blended together with Greek yogurt & possibly even avocado too? These offer plenty tasty satisfaction whilst being far healthier long term options available whenever desired!

Below you can find a complete list for dairy products with its glycemic index and glycemic load ranks.

Note: GI = Glycemic Index, GL = Glycemic Load

PhotoNameGIGL
Vanilla ice cream (regular, with sugar) Vanilla ice cream (regular, with sugar)6014.4
Yogurt Yogurt351.6
Yogurt 1.5% natural Yogurt 1.5% natural350.5
Sweet yogurt Sweet yogurt524.7
Soy yogurt (natural) Soy yogurt (natural)201.6
Fruit yogurt Fruit yogurt521.5
Fat-free yogurt Fat-free yogurt332.5
Kefir (1% fat) Kefir (1% fat)311.2
Kefir (regular) Kefir (regular)361.4
Kefir low-fat Kefir low-fat250.0
Goat milk Goat milk241.1
Almond milk Almond milk303.9
Milk Milk311.6
Coconut Milk Coconut Milk401.1
Natural milk Natural milk321.3
Skim milk Skim milk270.1
Oat milk (raw) Oat milk (raw)3017.6
Rice Milk Rice Milk855.5
Soya milk Soya milk301.8
Chocolate milk Chocolate milk343.7
Skim milk Skim milk311.5
Whole milk Whole milk341.6
Ice cream Ice cream6214.9
Ice cream (with fructose) Ice cream (with fructose)359.4
Soya milk ice cream Soya milk ice cream356.0
Ice cream (skim, vanilla) Ice cream (skim, vanilla)4613.8
Skim cheese Skim cheese300.4
Yogurt Yogurt321.3
Cream Cream00.0
Cream (18%) Cream (18%)331.3
Cream (30%) Cream (30%)00.0
Cream (10%) Cream (10%)303.0
Sour cream Sour cream00.0
Sour cream (20%) Sour cream (20%)5611.2
Soya cream Soya cream2012.9
Cheese (Mozzarella, pressed cottage cheese, etc.) Cheese (Mozzarella, pressed cottage cheese, etc.)00.0
Processed cheese Processed cheese5715.4
Tofu cheese Tofu cheese150.6
Chees Feta Chees Feta301.2
Cottage cheese pancakes Cottage cheese pancakes708.4
Cottage cheese Cottage cheese300.8
Curd 9% fat Curd 9% fat302.7
Low-fat cottage cheese Low-fat cottage cheese300.3
Curd Curd4510.3
Whole milk 3% Whole milk 3%271.2
Cheddar Cheddar00.0