Glycemic index of milk and dairy products. Cow's milk: benefits and harms

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

People who watch their diet should know that when eating foods, you need to take into account not only their calorie content, but also the glycemic index. This article will focus on the glycemic index of milk and dairy products.

The concept of the glycemic index

First you need to decide what the glycemic index is. This concept means how much a particular product affects the increase in blood sugar. In other words, the glycemic index is a designation of the rate of breakdown of a product. The reference parameter is 100 units (glucose breakdown rate).

The concept of the glycemic index can only be attributed to carbohydrate-containing foods. For example, in chicken breast or cottage cheese, this value is zero.

Don't confuse glycemic index with calories. Zero glycemic foods can be high in calories. For example, pork fat. When losing weight, you should pay attention to both indicators. This is the only way to achieve the desired results.

Low and high

What is the glycemic index, we have already sorted it out. Now you need to understand what glycemic index the product should have in order not to harm your he alth and figure.

Simply put, foods that have a high glycemic index are fast carbohydrates. Foods with a low score are complex carbohydrates.

All foods are divided into three types according to the glycemic index:

• high score (70-100 units);
• with an average glycemic index (40-69 units);
• low (0-39 units).

People who do not want to gain weight and diabetics should avoid, but rather eliminate high glycemic index foods from their diet.

The basis of nutrition is 70% low glycemic and 30% medium.

Glycemic index of dairy products

Product name	Glycemic index
Natural milk	32
Skimmed milk	27
Raw milk	32
Goat's milk	28
Soya Milk	30
Natural yogurt, no sugar	35
Fruit yogurt with sugar	52
Cottage cheese 1, 8%	0
Kefir 1%	0
Cheese 9%	0
Cocoa or chocolate drink	34
Cheese	0
Curd mass 18%, with sugar	45
Curd cheese pancakes with sugar	70
Feta cheese, suluguni, hard	0
Cream 15%	30
Condensed milk	80
Ice cream	70
Sour Cream 15%	0

As you can see from the table, many dairy products have a zero glycemic index, which means that they do not contribute to the deposition of fat in the body.

But you should pay attention to the glycemic index of milk. Its value is close to the average. Therefore, it is worth limiting it in your diet.

Many dieters drink fruit yogurts. From the table of glycemic indices of milk and dairy products, it can be seen that yogurts have a fairly high glycemic index. If they are eaten daily, then weight loss is out of the question.

Milk calories

Of course, natural cow's milk can be eaten when losing weight. After all, 100 grams of this product contains 58 calories, and skim only 31 calories. People suffering from excess weight simply need to use this product.

Given the glycemic index of milk and its calorie content, we can conclude that it is best to eat skimmed milk or low-fat cottage cheese.

Benefits of milk

Milk is a drink of natural origin. Not in vain inIn India, a cow is considered a sacred animal, because it gives people a drink that brings incredible benefits to the body.

1. Strengthening the immune system. The proteins contained in this product contribute to the production of immunoglobulin. It helps the body fight viral infections. All doctors say that raw cow's milk is a must for colds.
2. Benefits for the musculoskeletal system. Children and adolescents simply need to drink milk in order for bone tissue to form properly. After all, milk contains a huge amount of calcium and phosphorus. In case of injuries and fractures, you should also use this product, because at these moments the body requires much more calcium than on ordinary days.
3. Beneficial effect on the nervous system. Milk contains amino acids and B vitamins. These components have a positive effect on the nervous system. If you want to relieve stress or nervous tension, then drink milk. This product makes sleep more restful. No wonder children are advised to drink a glass of milk before bedtime.
4. Benefit in diseases of the digestive system. Milk coats the stomach and reduces acidity. Milk can help get rid of heartburn. This product is ideal for diseases of the gallbladder, because the body does not waste energy on digesting this product.

Harm milk

1. Cow's milk is a strong allergen.
2. Milk is contraindicated in the period of infectiousbowel disease and poisoning.
3. Fat milk is forbidden to eat with severe obesity and atherosclerosis.
4. Drinking milk is also not recommended for severe kidney disease.

Lactase deficiency

Some people have lactase deficiency - intolerance to milk. In European countries, there are about 7% of such people, but in the countries of Africa, Asia and South America, almost 75% of the population suffers from it.

These people are advised to drink lactose-free milk that has had the milk sugar removed.

Increasingly, infants suffer from lactase deficiency. Pediatricians advise such babies to drink lactose-free mixtures. Usually, with age, lactase deficiency disappears, although sometimes it appears in older people.

How much milk do you drink a day?

Nutritionists have not come to a consensus. Some argue that you need to drink 400 grams of milk daily as a preventive measure. Others argue that a large amount of milk is harmful to the body.

Only one thing is clear: milk is an excellent source of calcium and vitamin D.

A glass of milk a day won't hurt anyone, just pay attention to the quality of the product and its glycemic index.

The he althiest milk is fresh, unprocessed milk. But, unfortunately, it is difficult to get it. It remains only to choose a good manufacturer to get the most natural milk.

Please note that the shelf life of the product should notover a week. During processing, it will still lose some useful properties, but it is much better than analogues stored for a year or more.