The Glycemic Index (GI) of Dairy Products

For so many of us, dairy isn’t just food; it’s comfort and tradition wrapped into our daily lives. It’s the warm glass of milk our moms wouldn’t let us skip in the morning, the cool chaas stirred up on hot afternoons, and the creamy kheer we can’t resist sneaking an extra spoonful of. Packed with essentials like calcium, protein, and healthy fats, dairy is more than a staple; it’s home.

But as we grow, our health needs evolve, especially when it comes to managing blood sugar. That’s why understanding the Glycemic Index (GI) of dairy products can be a game-changer and hence this topic 😊

In this blog, we’ll explore the GI of everyday dairy found in Indian households, from milk and dahi to traditional sweets, divided into natural, minimally processed and composite dairy product options.

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What are the Factors Influencing GI in Dairy?

The Glycemic Index (GI) tells us how quickly a food can raise blood sugar, with low-GI foods giving a gentler, steadier effect. Several factors impact the GI of dairy products, determining how they affect blood sugar levels.

Let’s look at what influences these values and how to choose the right options.

1. Fat Content

Dairy products high in fat, like cheese or cream, tend to have a lower GI because the fat slows down the absorption of sugar. While they have minimal impact on blood sugar levels, they should still be consumed in moderation due to their high-calorie content.

2. Sugar Content

Sweetened dairy products, like flavoured yoghurts, dahi or meethi lassi, have higher GIs due to added sugar. The more sugar present, the faster the spike in blood sugar levels after consumption.

3. Processing Method

The level of processing plays a significant role. Minimally processed products like curd (dahi) and paneer retain their natural composition and have lower GIs.

However, composite milk products, which are composite dairy products like shrikhand or flavoured milk, often contain added sugars, flavours, and preservatives, raising their GIs.

4. Lactose Content

Lactose, the natural sugar in milk, has a moderate GI. However, fermented products like curd and buttermilk have lower GIs because the fermentation process breaks down lactose, making them easier to digest.

5. Combination with Other Ingredients

Pairing dairy with other foods can affect the overall GI of a meal. For example, adding curd to a meal with whole grains or fiber-rich vegetables can slow digestion, reducing the meal’s GI.

6. Portion Size

Even low-GI dairy products can affect blood sugar if consumed in large portions. Controlling portion sizes is key to minimizing their impact on blood sugar levels.

Natural Milk

In India, we widely get two kinds of milk: cow and buffalo milk, both of which are staples in most households.

Apart from these, goat and camel milk are also available but are less common. These types of milk generally have a low Glycemic Index (GI) because of the proteins and fats that slow down the digestion of lactose (the natural sugar found in milk).

• Cow and Buffalo Milk: Cow and buffalo milk are easily available across India and are the most commonly consumed. They both have a low GI (30-40) and are great for daily use in cooking, drinking, or making other dairy products.
• Goat Milk: Goat milk is less commonly found but is available in certain regions or speciality stores. It also has a low GI (30-35) and offers a different taste profile compared to cow or buffalo milk.
• Camel Milk: Camel milk is not as widely available in India. You can find it in some supermarkets or order it online through marketplaces. Like goat milk, camel milk also has a low GI (35) and is gaining popularity due to its potential health benefits.

Minimally Processed Dairy Products

Minimally processed dairy includes products that undergo simple processing like fermentation, curdling, or churning. These products are close to their original state and maintain most of their nutritional benefits without added sugars or flavorings.

Some common examples of minimally processed dairy products available in Indian markets are:

• Curd (Dahi): Made by fermenting milk, curd has a low GI of around 36. It’s a staple in many Indian households and is known for its digestive benefits.
• Paneer (Chenna): Fresh paneer, made by curdling milk, has a low GI (around 30). It’s widely used in vegetarian dishes.
• Buttermilk (Chaach): Another low-GI drink (~30), buttermilk is made from curd and is a refreshing, hydrating option.
• Malai (Cream): Collected from boiled milk, malai is often used in Indian cooking. Its GI is very low, but it is calorie-dense and fat-rich, so moderation is key.
• Khoya/Mawa: Used in Indian sweets like barfi and gulab jamun, khoya is made by reducing milk to a semi-solid form. Its GI varies depending on how it is used, but it is typically high due to the added sugar in these desserts.

Composite Dairy Products

These are highly processed dairy products that are heavily modified and often contain added sugars, flavours, colours and preservatives. While tasty, they tend to have a higher GI and can cause quick spikes in blood sugar.

These products should be enjoyed in moderation, especially if you’re managing conditions like diabetes. The GI of these products dynamically changes based on the ingredients and preparation methods used, so providing a specific GI number is difficult.

Therefore, we have included an approximate GI range for each product to give you a general idea.

Some commonly available composite dairy products in Indian markets include:

• Shrikhand: A sweetened curd-based dessert popular in Western India. Its GI is high (60-70) due to the added sugar.
• Misti Doi (Sweetened Yogurt): This is a Bengali sweet yoghurt that is similarly sweetened, giving it a high GI (60-70).
• Rasgulla: A soft, spongy dessert made from chenna (paneer) soaked in sugar syrup. Its GI is high due to its sugar content.
• Sandesh: Another Bengali favourite, this milk-based sweet is often sweetened with sugar, resulting in a higher GI.
• Kalakand: A popular Indian sweet made from condensed milk and sugar, contributing to a higher GI.
• Kheer (Rice Pudding): A traditional Indian dessert made from milk, sugar, and rice, kheer has a high GI due to the sugar and starch from the rice.
• Ras Malai: Similar to rasgulla but soaked in flavoured milk, ras malai has a high GI because of the added sugar and cream.
• Gulab Jamun: A popular Indian dessert made from dough and soaked in sugar syrup, gulab jamun has a high GI due to its sugar content.
• Flavoured Milk (Chocolate, Strawberry, etc.): Sweetened and flavoured versions of milk that can have a GI of 60-75, depending on the sugar content.
• Flavored Yogurt/Dahi: Due to added sugar, these fruit-flavored yogurt products have a GI of 50-60.
• Ice Cream: A favourite treat in Indian households, ice cream has a low GI (around 32), mainly due to its high-fat content.
• Meethi Lassi (Sweet Lassi): A yogurt-based drink sweetened with sugar, with a high GI (60-70).
• Cheese: Cheese has a very low GI (~0) due to its high fat content. However, it should be eaten in moderation as it is calorie-dense.

How to Add Dairy to a Diabetes-Friendly Diet?

Incorporating dairy into a diabetes-friendly diet can be a smart way to add essential nutrients like calcium, protein, and healthy fats without causing sharp spikes in blood sugar. The key is to choose low-GI dairy products and consume them in moderation.

Here are a few tips on how to incorporate dairy products into your diet while managing blood sugar levels:

1. Opt for Low GI Dairy

Choose minimally processed dairy products like curd (dahi), paneer, and buttermilk (chaach), which have low GI values and provide good sources of protein and probiotics.

2. Avoid Sugary and Composite Dairy

Limit or avoid high GI, composite milk products like shrikhand, misti doi, flavoured yoghurts, and ice cream, which can lead to rapid blood sugar spikes.

3. Use Portion Control

Even with low-GI options like paneer or cheese, it’s important to control portions. These products are high in calories and fat, which, when consumed in large quantities, can affect weight management.

4. Combine Dairy with Fiber-Rich Foods

Pair dairy products with high-fiber foods such as vegetables, whole grains, or legumes to slow down the absorption of sugars. For example, have paneer with a side of salad or add curd to a meal of chana dal.

For people with diabetes: If you want to enjoy various dairy products as mentioned above, opt for plain milk, curd/dahi, and unsweetened versions like paneer, buttermilk (chaach), or homemade curd/dahi without added sugar.

For people who are lactose intolerant: You can opt for alternative dairy products or plant-based milk such as unsweetened almond milk, soy milk, or oat milk. These options not only cater to those who cannot tolerate lactose, but they also help control blood sugar better due to their low Glycemic Index.

How We At Fitterfly Can Help You?

At Fitterfly, our program combines the support of three dedicated coaches to help you manage your blood sugar without missing out on the foods you enjoy.

Our Nutrition coach helps you pick dairy options that work well with your blood sugar, like low-GI choices and alternatives if you’re lactose intolerant. They’ll also guide you on portion control and pairing foods for better results. Our Fitness coach designs simple exercise routines that fit your lifestyle, helping you stay active without added stress. Our success coach keeps you motivated and on track, making it easier to stick with these changes in the long run.

To get started with our Fitterfly Diabetes Prime Program, give us a missed call at 08069450746, and our experts will get back to you!