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Skimmed milk
CARBS
5g
PROTEINS
3.4g
FATS
0.1g
Quantity: 100ml
Glycemic Index: 37
Glycemic Load: 4
Fiber: 0g
Key Nutrients: Calcium, vitamin D, protein
Health Impact: The carbohydrate content in skimmed milk can cause a moderate rise in blood sugar levels, necessitating careful management in a diabetic diet.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Mixed nuts – Provides healthy fats and proteins with minimal impact on blood sugar.
- Avocado salad – High in fiber and healthy fats, helping to stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Rich in omega-3 fatty acids and protein, supporting blood sugar control.
- Boiled eggs – High in protein and fats, very low in carbs, aiding in steady glucose levels.
🥄 Smart Substitutes
- Unsweetened almond milk – Lower in carbs and calories, and provides a good source of vitamin E.
- Coconut milk – Contains MCTs which may help in managing blood sugar levels.
- Heavy cream diluted with water – Provides a creamy texture with significantly fewer carbs.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as fat content slows absorption.
- 30–60 min: Gradual increase if any, depending on individual metabolic response.
- 2–3 hr: Likely return to baseline without significant spikes.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats or fiber to slow the absorption of glucose.
🤔 FAQs about Skimmed milk
Can skimmed milk cause blood sugar spikes?
Skimmed milk, while lower in fat, still contains lactose, a sugar that can raise blood glucose levels.
Is skimmed milk keto-friendly?
Skimmed milk is not considered keto-friendly due to its higher carb content from lactose.
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