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Dairy - Glycemic Index Database

Complete glycemic index guide for dairy. Compare 44 foods, find low GI options, and make diabetes-friendly choices.

44
Total Foods
37
Low GI (≤55)
5
Medium GI (56-69)
2
High GI (>70)

Best Dairy for Diabetes

Low glycemic index options that help maintain stable blood sugar

Dairy to Limit with Diabetes

High glycemic index foods that may cause blood sugar spikes

Dairy with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control

These dairy have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.

Cream

Dairy

GI 0
Glycemic Index0 (Low)
0
55
70
100
196
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g

Cream - 30%

Dairy

GI 0
Glycemic Index0 (Low)
0
55
70
100
296
calories
3.7g
carbs
0
GL
Protein: 2.8gFat: 30g

Sour cream

Dairy

GI 0
Glycemic Index0 (Low)
0
55
70
100
193
calories
3.7g
carbs
0
GL
Protein: 2.7gFat: 19g

Cheese - Mozzarella, pressed cottage cheese, etc

Dairy

GI 0
Glycemic Index0 (Low)
0
55
70
100
242
calories
1g
carbs
0
GL
Protein: 18.8gFat: 18.1g

Cheddar

Dairy

GI 0
Glycemic Index0 (Low)
0
55
70
100
402
calories
1.3g
carbs
0
GL
Protein: 25gFat: 33g

Tofu cheese

Dairy

GI 15
Glycemic Index15 (Low)
0
55
70
100
73
calories
4.2g
carbs
0.6
GL
Protein: 8.1gFat: 0.6g

Soy yogurt - natural

Dairy

GI 20
Glycemic Index20 (Low)
0
55
70
100
64
calories
8g
carbs
1.6
GL
Protein: 3.7gFat: 2g

Soya cream

Dairy

GI 20
Glycemic Index20 (Low)
0
55
70
100
500
calories
64.4g
carbs
12.9
GL
Protein: 3.4gFat: 25.5g

Goat milk

Dairy

GI 24
Glycemic Index24 (Low)
0
55
70
100
69
calories
4.4g
carbs
1.1
GL
Protein: 3.6gFat: 4.1g

Kefir low-fat

Dairy

GI 25
Glycemic Index25 (Low)
0
55
70
100
30
calories
0.1g
carbs
0
GL
Protein: 3gFat: 3.8g

Skim milk

Dairy

GI 27
Glycemic Index27 (Low)
0
55
70
100
31
calories
0.2g
carbs
0.1
GL
Protein: 3gFat: 4.7g

Whole milk 3%

Dairy

GI 27
Glycemic Index27 (Low)
0
55
70
100
64
calories
4.6g
carbs
1.2
GL
Protein: 3.3gFat: 3.7g

Almond milk

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
51
calories
13g
carbs
3.9
GL
Protein: 18.6gFat: 53.7g

Soya milk

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
54
calories
6g
carbs
1.8
GL
Protein: 3.3gFat: 1.8g

Skim cheese

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
71
calories
1.3g
carbs
0.4
GL
Protein: 16.5gFat: 0g

Cream - 10%

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
118
calories
10g
carbs
3
GL
Protein: 2.8gFat: 3.7g

Chees Feta

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
264
calories
4.1g
carbs
1.2
GL
Protein: 14gFat: 21g

Cottage cheese

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
103
calories
2.7g
carbs
0.8
GL
Protein: 12.5gFat: 4.5g

Cottage cheese 9% fat

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
185
calories
9g
carbs
2.7
GL
Protein: 14gFat: 2g

Low-fat cottage cheese

Dairy

GI 30
Glycemic Index30 (Low)
0
55
70
100
88
calories
1g
carbs
0.3
GL
Protein: 18gFat: 1.2g

Kefir - 1% fat

Dairy

GI 31
Glycemic Index31 (Low)
0
55
70
100
37
calories
4g
carbs
1.2
GL
Protein: 3gFat: 1g

Milk

Dairy

GI 31
Glycemic Index31 (Low)
0
55
70
100
53
calories
5g
carbs
1.6
GL
Protein: 3gFat: 2.5g

Natural milk

Dairy

GI 32
Glycemic Index32 (Low)
0
55
70
100
60
calories
4.2g
carbs
1.3
GL
Protein: 3.1gFat: 4.8g

Fat-free yogurt

Dairy

GI 33
Glycemic Index33 (Low)
0
55
70
100
56
calories
7.6g
carbs
2.5
GL
Protein: 5.7gFat: 0.2g

Cream - 18%

Dairy

GI 33
Glycemic Index33 (Low)
0
55
70
100
189
calories
3.8g
carbs
1.3
GL
Protein: 2.9gFat: 18g

Chocolate milk

Dairy

GI 34
Glycemic Index34 (Low)
0
55
70
100
88
calories
10.9g
carbs
3.7
GL
Protein: 3.3gFat: 3.6g

Whole milk

Dairy

GI 34
Glycemic Index34 (Low)
0
55
70
100
63
calories
4.6g
carbs
1.6
GL
Protein: 3.1gFat: 3.6g

Yogurt

Dairy

GI 35
Glycemic Index35 (Low)
0
55
70
100
82
calories
4.7g
carbs
1.6
GL
Protein: 9.1gFat: 3.4g

Yogurt 1.5% natural

Dairy

GI 35
Glycemic Index35 (Low)
0
55
70
100
47
calories
1.5g
carbs
0.5
GL
Protein: 5gFat: 3.5g

Ice cream - with fructose

Dairy

GI 35
Glycemic Index35 (Low)
0
55
70
100
391
calories
27g
carbs
9.4
GL
Protein: 10.7gFat: 26.5g

Soya milk ice cream

Dairy

GI 35
Glycemic Index35 (Low)
0
55
70
100
180
calories
17g
carbs
6
GL
Protein: 10.9gFat: 7.3g

Kefir - regular

Dairy

GI 36
Glycemic Index36 (Low)
0
55
70
100
56
calories
4g
carbs
1.4
GL
Protein: 2.8gFat: 3.2g

Coconut Milk

Dairy

GI 40
Glycemic Index40 (Low)
0
55
70
100
197
calories
2.8g
carbs
1.1
GL
Protein: 2gFat: 21.3g

Curd

Dairy

GI 45
Glycemic Index45 (Low)
0
55
70
100
340
calories
23g
carbs
10.3
GL
Protein: 7gFat: 10g

Ice cream - skim, vanilla

Dairy

GI 46
Glycemic Index46 (Low)
0
55
70
100
138
calories
30.1g
carbs
13.8
GL
Protein: 4.5gFat: 0g

Sweet yogurt

Dairy

GI 52
Glycemic Index52 (Low)
0
55
70
100
71
calories
9.1g
carbs
4.7
GL
Protein: 2.8gFat: 2.5g

Fruit yogurt

Dairy

GI 52
Glycemic Index52 (Low)
0
55
70
100
105
calories
2.8g
carbs
1.5
GL
Protein: 5.1gFat: 15.7g

Dairy with Medium Glycemic Index Chart (56-69) - Moderate Impact

These dairy have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.

Sour cream - 20%

Dairy

GI 56
Glycemic Index56 (Medium)
0
55
70
100
204
calories
20g
carbs
11.2
GL
Protein: 2.8gFat: 3.2g

Processed cheese

Dairy

GI 57
Glycemic Index57 (Medium)
0
55
70
100
323
calories
27g
carbs
15.4
GL
Protein: 20gFat: 3.8g

Vanilla ice cream - regular, with sugar

Dairy

GI 60
Glycemic Index60 (Medium)
0
55
70
100
207
calories
24g
carbs
14.4
GL
Protein: 3.5gFat: 11g

Ice cream

Dairy

GI 62
Glycemic Index62 (Medium)
0
55
70
100
207
calories
24g
carbs
14.9
GL
Protein: 3.5gFat: 11g

Oat milk - raw

Dairy

GI 69
Glycemic Index69 (Medium)
0
55
70
100
48
calories
5.1g
carbs
3.5
GL
Protein: 0.8gFat: 2.7g

Dairy with High Glycemic Index Chart (>70) - Quick Energy Source

These dairy have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.

Cottage cheese pancakes

Dairy

GI 70
Glycemic Index70 (High)
0
55
70
100
220
calories
12g
carbs
8.4
GL
Protein: 17.4gFat: 10.6g

Rice Milk

Dairy

GI 85
Glycemic Index85 (High)
0
55
70
100
30
calories
6.5g
carbs
5.5
GL
Protein: 0.6gFat: 0.1g

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Frequently Asked Questions About Dairy Glycemic Index

Expert answers to common questions about dairy glycemic index values, diabetes management, and meal planning.

What dairy have the lowest glycemic index for diabetes management?

The best low glycemic index dairy for diabetes are: Cream, Cream - 30%, Sour cream. These dairy have GI values of 0 or lower, causing minimal blood sugar spikes. Low GI dairy are ideal for diabetic meal planning, weight management, and sustained energy throughout the day.

Which dairy should diabetics avoid due to high glycemic index?

Diabetics should limit high GI dairy such as: Rice Milk, Cottage cheese pancakes, Oat milk - raw. These dairy have glycemic index values above 70, causing rapid blood sugar spikes. If consuming high GI dairy, pair them with protein, healthy fats, or fiber to slow glucose absorption and minimize blood sugar impact.

How does the glycemic index of dairy affect blood sugar levels?

The glycemic index of dairy measures how quickly they raise blood glucose after eating. Low GI dairy (≤55) cause gradual blood sugar rises, while high GI dairy (≥70) trigger rapid spikes. This database includes 44 dairy with 37 low GI options, 5 medium GI, and 2 high GI choices to help you make informed decisions.

What are the best dairy glycemic index substitutions for diabetics?

For better blood sugar control, replace high GI dairy with low GI alternatives from our Dairy database. For example, Cream (GI: 0) is an excellent substitute for Rice Milk (GI: 85). Browse our complete dairy glycemic index chart to find diabetes-friendly substitutions.

How many dairy in this database have low glycemic index values?

Our Dairy glycemic index database contains 44 foods, with 37 dairy classified as low GI (≤55), 5 as medium GI (56-69), and 2 as high GI (≥70). The average glycemic index for dairy in our database is 34, helping you compare and choose the best options for your dietary needs.

Can I eat dairy with high glycemic index if I have diabetes?

Yes, diabetics can occasionally eat high GI dairy, but portion control and food combining are crucial. Pair high glycemic dairy with protein sources, healthy fats, or low GI vegetables to slow glucose absorption. Monitor your blood sugar response and consult with your healthcare provider. Our Dairy glycemic index chart helps identify which dairy require more careful management.

What's the average glycemic index of dairy in this database?

The average glycemic index of dairy in our database is 34. However, individual dairy vary significantly - from 0 (Cream) to 85 (Rice Milk). This 44-food dairy glycemic index database allows you to compare specific options and make choices aligned with your blood sugar management goals.

How should I use this dairy glycemic index chart for meal planning?

Use this Dairy glycemic index database to plan balanced meals by selecting low to medium GI dairy (≤69). Prioritize the 37 low GI options for stable blood sugar. Check glycemic load (GL) alongside GI for portion-appropriate choices. Combine dairy with protein and fiber for optimal glucose control. Our searchable database of 44 dairy with complete nutrition data makes diabetic meal planning straightforward.