MILK
We aren’t buying into the milk/fake milk debate. We know
people have a whole range of reasons (health, cultural, religious,
environmental, ethical) for choosing plant milks rather than dairy. We
do recommend you check the ingredient list for plant milks and choose
one with added calcium and B12.
For people with diabetes – Many people count grams of
carbohydrate or use 15g Carbohydrate Exchange or 10g Portions to help
match their insulin or blood glucose lowering medication to their
requirements. We have included both. A 15g Exchange includes food with
12–18g carbohydrate and a 10g Portion 7.6–12.5g of carbohydrate.
Dairy
Cow’s milk, full fat (4%)
GI 30 (27–34)
Serving: 1 cup (250ml/9 fl oz)
Cow’s milk, reduced fat (1–2%)
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz)
Cow’s milk, low/no fat, skim (less than 1%)
GI 29 (20–30)
Serving: 1 cup (250ml/9 fl oz)
Plant milks
Almond milk, unsweetened
GI 25
Serving: 1 cup (250ml/9 fl oz)
Oat milk
GI 69
Serving: 1 cup (250ml/9 fl oz)
Rice milk, regular
GI 79
Serving: 1 cup (250ml/9 fl oz)
Rice milk, low fat
GI 92
Serving: 1 cup (250ml/9 fl oz)
Soy milk, regular, added calcium,
GI 30 (24–37)
Serving: 1 cup (250ml/9 fl oz)
Soy milk, reduced/low fat, added calcium,
GI 36 (34–38)
Serving: 1 cup (250ml/9 fl oz)
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