100 ml milk
CARBS
4.8 grams
PROTEINS
3.4 grams
FATS
1 gram
Quantity: 100 ml
Glycemic Index: 30-35
Glycemic Load: 2
Fiber: 0 grams
Key Nutrients: Calcium, Vitamin D, Protein
Health Impact: Milk has a moderate glycemic index and load, providing a steady release of glucose. The protein and fat content help slow down digestion, reducing blood sugar spikes.
💉 Suggested Bolus
Consider pairing with nuts or seeds for added protein and healthy fats to further slow down digestion.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provide healthy fats and protein to balance blood sugar levels
- Avocado slices – Rich in healthy fats and fiber, can help slow down sugar absorption
🍽️ Best Paired With (Non Veg)
- Hard-boiled eggs – Excellent source of protein and healthy fats, can aid in blood sugar control
- Grilled chicken breast – Lean protein option to balance the meal and prevent blood sugar spikes
🥄 Smart Substitutes
- Unsweetened almond milk – Low in carbs and sugar, suitable for a low-carb diet
- Coconut milk – Low in carbs and sugar, can help stabilize blood sugar levels
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content
- 30–60 min: Slight rise in blood sugar due to lactose content
- 2–3 hr: Blood sugar levels should return to baseline
— BCDF community member
🧠 Lowering Impact Tip
Pair with a low-carb snack or meal to minimize blood sugar impact.
🤔 FAQs about 100 ml milk
Can I use unsweetened almond milk in my coffee instead of regular milk?
Yes, unsweetened almond milk is a great low-carb alternative to regular milk and can help keep your blood sugar stable.
What can I pair with almond milk for a low-carb snack?
You can pair almond milk with mixed nuts or avocado slices for a balanced snack that won't spike your blood sugar.
Have a question about 100 ml milk or any other topic related to diabetes?
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