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Milk (Full Fat)
दूध · పాలు
Whole buffalo or cow milk, consumed daily in most Indian households. Low GI — the fat and protein slow lactose absorption.
31
GI · Low GI
0Low (55)Med (69)110+
31
Glycemic Index
4
Glycemic Load
250g
Serving Size
150
Calories
Per serving: 1 glass
Nutrition per Serving
12g
Carbs
8g
Protein
8g
Fat
0g
Fiber
Tips to Manage Blood Sugar
Plain warm milk is an excellent low-GI drink. Avoid adding sugar or Horlicks/Bournvita which raise GI. Turmeric milk (haldi doodh) is a great nighttime option.
GI Source: University of Sydney GI Database
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Curd / Yogurt (Dahi)
दही · పెరుగు
Plain homemade curd, a daily staple across India. Very low GI, probiotic benefits, and helps slow digestion of other foods when eaten together.
North IndianSouth IndianGujarati+1
GL 190 kcal1 medium bowl
Buttermilk (Chaas)
छाछ · మజ్జిగ
Diluted curd with salt, cumin, and coriander. Virtually zero glycemic impact and great for digestion.
North IndianSouth IndianGujarati+1
GL 140 kcal1 glass