Dairy
731 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Plain greek yogurt with cinnamon and walnuts Low GI 20 GL 1 / 100 g 8/10 
Protein shake with unsweetened greek yogurt and water Low GI 35 GL 1 / 100 g 8.5/10 
Quark with fresh mint and olive oil Low GI 35 GL 1 / 100 g 8/10 Queijo fresco Low GI 27 GL 1 / 100 g 7/10 Quiche filling Low GI 20 GL 1 / 100 g 5/10 
Raita Low GI 25 GL 1 / 100 g 8.5/10 
Raita (low-fat greek yogurt, cucumber, spices) Low GI 20 GL 1 / 100 g 9/10 
Reduced-fat paneer Low GI 30 GL 1 / 100 g 7/10 
Ricotta Low GI 27 GL 1 / 100 g 7.5/10 
Ricotta cheese (fresh, soft, low sodium) Low GI 27 GL 1 / 100 g 7/10 
Ricotta cheese and almond butter blend with vanilla Low GI 15 GL 1 / 100 g 6.5/10 
Ricotta cheese with cinnamon and stevia Low GI 15 GL 1 / 100 g 7/10 
Ricotta dough Low GI 15 GL 1 / 100 g 8/10 Semi skimmed fromage blanc Low GI 30 GL 1 / 100 g 7/10 Sheep milk ricotta Low GI 27 GL 1 / 100 g 7/10 Sheep's milk skyr Low GI 35 GL 1 / 100 g 8/10 
Skyr Garlic Yogurt Sauce Low GI 35 GL 1 / 100 g 8/10 
Sour cream sauce Low GI 20 GL 1 / 100 g 4/10 
Sour milk Low GI 27 GL 1 / 100 g 8/10 
Soy milk kefir Low GI 30 GL 1 / 100 g 7/10 Sugar free vanilla greek yogurt Low GI 25 GL 1 / 100 g 8/10 Tarator Low GI 25 GL 1 / 100 g 7/10 Tomato curd cheese Low GI 35 GL 1 / 100 g 7/10 Tomato raita Low GI 25 GL 1 / 100 g 8/10 
Unsweetened greek yogurt and ground flaxseed blend Low GI 20 GL 1 / 100 g 9/10 
Whipped cottage cheese dessert with mint and erythritol Low GI 15 GL 1 / 100 g 8/10 Yogurt cheese Low GI 20 GL 1 / 100 g 7/10 
Yogurt drink Low GI 20 GL 1 / 100 g 6/10 Yogurt starter Low GI 35 GL 1 / 100 g 8/10 
Cheese sauce Low GI 15 GL 1 / 100 g 3/10 Semi skimmed quark Low GI 30 GL 1 / 100 g 8/10 
Cheddar cheese sauce Low GI 15 GL 1.1 / 100 g 3/10 Skim curd cheese Low GI 30 GL 1.1 / 100 g 8/10 
Cream Low GI 30 GL 1.1 / 100 g 6/10 Low carb blueberry yogurt Low GI 25 GL 1.1 / 100 g 7/10 Natural kefir with ground flaxseed Low GI 25 GL 1.1 / 100 g 8/10 
Full fat cream Low GI 30 GL 1.1 / 100 g 3/10 
Quark Low GI 30 GL 1.2 / 100 g 8/10 Fermented plain kefir with raw almond slivers Low GI 25 GL 1.2 / 100 g 8/10 
Goat milk Low GI 27 GL 1.2 / 100 g 7/10 Natural unsweetened kefir with chia seeds Low GI 25 GL 1.2 / 100 g 8/10 Omelette with tomato Low GI 35 GL 1.2 / 100 g 7/10 Sugar free milk Low GI 27 GL 1.2 / 100 g 8/10 White cheese Low GI 30 GL 1.2 / 100 g 6.8/10 
Whole Milk Kefir Low GI 25 GL 1.2 / 100 g 7/10 
Low fat sour cream Low GI 30 GL 1.3 / 100 g 5/10 
Low fat cream Low GI 30 GL 1.3 / 100 g 5/10 Steamed milk Low GI 27 GL 1.3 / 100 g 5/10 Lactose free cream Low GI 37 GL 1.4 / 100 g 4/10 
Sour cream Low GI 30 GL 1.4 / 100 g 6/10 Acidophilus milk 1.5% Low GI 30 GL 1.4 / 100 g 7/10 
Goat kefir Low GI 30 GL 1.4 / 100 g 8/10 High protein kefir Low GI 30 GL 1.4 / 100 g 7/10 High protein kefir skyr Low GI 35 GL 1.4 / 100 g 8/10 High protein milk drink Low GI 30 GL 1.4 / 100 g 6/10 
Natural skyr without sugar with chia seeds Low GI 35 GL 1.4 / 100 g 8/10 Raw milk Low GI 30 GL 1.4 / 100 g 7/10 
Kefir Low GI 30 GL 1.4 / 100 g 8/10 
Low-fat kefir Low GI 30 GL 1.4 / 100 g 8/10 
Skyr Low GI 36 GL 1.4 / 100 g 8/10 Fermented baked milk Low GI 35 GL 1.5 / 100 g 6/10 Fermented milk drink with raw hemp hearts Low GI 30 GL 1.5 / 100 g 8/10 Goat yogurt 0% Low GI 35 GL 1.5 / 100 g 7/10 Greek yogurt (5-10% milk fat) with fresh mint Low GI 35 GL 1.5 / 100 g 7/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 100 g 8/10 
Whey water Low GI 30 GL 1.5 / 100 g 8/10 High protein vanilla drink Low GI 35 GL 1.6 / 100 g 6/10 
Plain yogurt Low GI 36 GL 1.7 / 100 g 8/10 
Lactose-Free Sour Cream Low GI 37 GL 1.7 / 100 g 6/10 Ricotta salata cheese Low GI 30 GL 1.8 / 100 g 6.2/10 
Full fat milk Low GI 39 GL 1.9 / 100 g 6/10 
Milk Low GI 39 GL 1.9 / 100 g 6/10 
Skim Milk Low GI 39 GL 1.9 / 100 g 6/10 Baked cottage cheese Low GI 35 GL 2 / 100 g 6/10 Blueberry protein drinking yogurt Low GI 35 GL 2 / 100 g 6/10 
Buttermilk Low GI 35 GL 2 / 100 g 7/10 Buttermilk 1% fat Low GI 35 GL 2 / 100 g 7/10 
Chocolate protein shake Low GI 35 GL 2 / 100 g 6/10 
Coconut yogurt Low GI 30 GL 2 / 100 g 7/10 Cooled foam Low GI 30 GL 2 / 100 g 7/10 Cow milk Low GI 47 GL 2 / 100 g 6/10 Cream and onion sauce Low GI 25 GL 2 / 100 g 4/10 
Creamy chipotle sauce with greek yogurt base Low GI 35 GL 2 / 100 g 6/10 
Cultured Nonfat Milk Low GI 35 GL 2 / 100 g 7.5/10 Danish dip Low GI 35 GL 2 / 100 g 3/10 
Double cream yoghurt Low GI 35 GL 2 / 100 g 6/10 Fairlife Core Power Vanilla Protein Shake Low GI 35 GL 2 / 100 g 4/10 
Fermented Milk Low GI 35 GL 2 / 100 g 8/10 Fermented milk chia Low GI 30 GL 2 / 100 g 7/10 Fresh cheese Low GI 35 GL 2 / 100 g 6/10 Fried quark cheese Low GI 35 GL 2 / 100 g 5/10 Full fat latte Low GI 39 GL 2 / 100 g 5/10 Full fat yogurt Low GI 35 GL 2 / 100 g 7/10 Goat milk 3.2% Low GI 35 GL 2 / 100 g 7/10 Goat milk yogurt Low GI 36 GL 2 / 100 g 7/10 
Goat yogurt Low GI 36 GL 2 / 100 g 8.5/10 
Greek yogurt and berry filling (with stevia) Low GI 35 GL 2 / 100 g 7/10 
Greek yogurt and sriracha sauce mixture Low GI 35 GL 2 / 100 g 8/10 Greek yogurt blended with natural peanut butter and frozen Low GI 25 GL 2 / 100 g 7/10 
Greek yogurt coating (strained, minimal added sugars) Low GI 35 GL 2 / 100 g 7/10 
