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Nutrition

Glycemic Index Guide

 

Glycemic Index of Dairy Products (0-3 servings/day)

Table of Glycemic Values for Dairy Products

(Based on white bread = 100, sucrose, table sugar = 92, fructose sugar = 32)

People with diabetes, high blood pressure, high cholesterol, trying to lose weight, or trying to correct other ailments should eat only very low, low, and medium glycemic index category foods.

Glycemic Index Category

Foods

< 20   Very Low

  • Nil – real   butter, unsalted is best
  • Nil –   margarine, not really a dairy product. Do not use margarine because it is   packed with bad trans-fatty acids / partially hydrogenated oils.
  • Nil -15 most   hard cheeses like cheddar, swiss, etc.
  • 15-25 cheese   slices like American Cheese, etc.

21-40 Low

  • 20 – yogurt,   light, sweetened with aspartame
  • 20 – almond   milk unsweetened, not really dairy, but an excellent milk replacement, and   even contains fiber
  • 25 – soy milk,   not recommended because consuming much soy is bad for almost all people.
  • 26 – yogurt,   light, sweetened with fructose and aspartame
  • 28 – cottage   cheese, sweetened with fructose and aspartame
  • 25-35 soft   cheese spreads like Cheez Whiz (be careful, some brands have trans-fatty   acids - partially hydrogenated oils)
  • 30 - cottage   cheese, no sugar added
  • 32 - cottage   cheese, full fat regular
  • 34 - cottage   cheese, low fat regular
  • 34 – chocolate   milk, artificially sweetened
  • 34 – cream
  • 35 – almond   milk sweetened
  • 36 – half and   half
  • 36 – raw cow’s   milk
  • 38 – goats milk   whole
  • 39 – whole cow’s   milk

41-60   Medium

  • 43 – 2% cow’s milk
  • 45 – 1% cow’s milk
  • 47 – skim cow’s   milk
  • 47 – yogurt,   low fat, sugar sweetened
  • 47 – ice cream,   sugar free, with artificial sweeteners and very little or no maltodextrin or   dextrose
  • 52-63 ice   cream, all natural ingredients with eggs, high protein and moderate fat
  • 56 – frozen   yogurt, high quality brands

61-80   Medium High

  • 72 – ice cream,   typical full fat

81-105   High

  • 85 – ice cream,   typical low fat

> 106   Very High

  • None

General Guidelines for Glycemic Categorization and Consumption of Dairy Products

1. Dairy products are not the only source of calcium. More people in the world are lactose intolerant and do not consume any cow milk products and yet they have a lower incidence of osteoporosis than Americans. Raw milk and raw milk products from pasture feed cows is best if you can get it.

2. For most people I recommend the consumption of no more than 1 or 2 glasses of milk a day unless it is raw milk or almond milk. The cheeses and yogurts are a better and safer way to get your dairy calcium. Milk has many potential problems like, allergies, acne, lactose intolerance, chemical and hormone contamination, homogenization/xanthine oxidase which can accelerate artery damage.

3. Almond milk is not really dairy but is an excellent milk replacement. It causes no allergic reactions for most and contains many good nutrients, like high quality protein, calcium, magnesium, iron, and fiber.

4. Some symptoms related to the consumption of milk products are listed below. If you consume a lot of milk and milk products, check to see if you have some of these conditions on a regular basis. If you do, it would be best to reduce milk product consumption, especially milk.

a. recurrent respiratory infections, ear, throat, sinus, bronchial

b. sinus congestion

c. excess mucus

d. sore throats

e. asthma

f. constipation

g. colitis, inflammatory bowel syndrome, indigestion

h. acne and eczema

i. arthritis

5. If you chose to eat ice cream or frozen yogurt, then put plenty of nuts on it to lower the glycemic index 10-15 points.

6. Use real butter instead of margarine. Real butter contains no extremely bad partially hydrogenated oils and is much better for you.

 

 

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