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.
Greek yogurt protein powder Low GI 20 GL 2 / 100 g 7/10 
Greek yogurt with berries and chia seeds Low GI 35 GL 2 / 100 g 8/10 
Greek yogurt with chia seeds Low GI 35 GL 2 / 100 g 8/10 
Greek yogurt with horseradish Low GI 35 GL 2 / 100 g 7/10 Greek yogurt with saffron, walnuts, and fresh berries Low GI 35 GL 2 / 100 g 7/10 
High protein pudding Low GI 35 GL 2 / 100 g 6/10 High protein strawberry yogurt drink Low GI 35 GL 2 / 100 g 6/10 
High protein vanilla yogurt Low GI 35 GL 2 / 100 g 7/10 High-protein cottage cheese with walnuts and cinnamon Low GI 35 GL 2 / 100 g 8/10 
Ice cream yogurt Low GI 25 GL 2 / 100 g 6/10 Lactose free semi skimmed milk Low GI 46 GL 2 / 100 g 6/10 Lactose free yogurt Low GI 43 GL 2 / 100 g 7/10 Lactose-free light milk drink Low GI 35 GL 2 / 100 g 6/10 
Light Yogurt Mustard Sauce Low GI 35 GL 2 / 100 g 8/10 
Milk protein concentrate Low GI 30 GL 2 / 100 g 6/10 
Mixture of plain greek yogurt and pureed tomato, seasoned with herbs Low GI 25 GL 2 / 100 g 8/10 Natural skyr yogurt with chia or sunflower seeds Low GI 35 GL 2 / 100 g 8/10 
Natural yogurt with pieces of fresh coconut Low GI 35 GL 2 / 100 g 7/10 
Natural yogurt with spices Low GI 35 GL 2 / 100 g 7/10 
Nonfat greek yogurt with fresh herbs, lemon juice, and pepper Low GI 35 GL 2 / 100 g 9/10 
Nut butter and greek yogurt dip Low GI 20 GL 2 / 100 g 7.5/10 
Oikos Chocolate Protein Shake Low GI 35 GL 2 / 100 g 7/10 
Part-skim ricotta layered with berries and a sprinkle of nuts, using a sugar substitute Low GI 30 GL 2 / 100 g 7.5/10 Petit Suisse 0% Low GI 35 GL 2 / 100 g 6/10 
Plain Yogurt with Cocoa and Coffee Low GI 30 GL 2 / 100 g 7/10 
Probiotics Low GI 35 GL 2 / 100 g 8/10 
Ricotta cheese Low GI 27 GL 2 / 100 g 6/10 Sheep milk yogurt Low GI 35 GL 2 / 100 g 7/10 
Skyr drink Low GI 35 GL 2 / 100 g 7/10 Skyr with lime juice Low GI 36 GL 2 / 100 g 8/10 Spinach pie egg bites Low GI 35 GL 2 / 100 g 6/10 
Sugar-free cherry yogurt Zott Low GI 35 GL 2 / 100 g 6/10 
Unsweetened greek yogurt with fresh peach slices Low GI 35 GL 2 / 100 g 8/10 Unsweetened Greek yogurt with raw cacao nibs Low GI 20 GL 2 / 100 g 8/10 
Whey protein Low GI 30 GL 2 / 100 g 6/10 
Yogurt dressing Low GI 35 GL 2 / 100 g 5/10 
Yogurt sauce Low GI 35 GL 2 / 100 g 6/10 
Yogurt sauce with raspberries and spices Low GI 35 GL 2 / 100 g 8/10 
Yogurt with Spinach & Blackcurrant Puree Low GI 35 GL 2 / 100 g 8/10 
Yogurt-based dip Low GI 35 GL 2 / 100 g 8/10 
Whey protein powder Low GI 30 GL 2.1 / 100 g 6/10 
Stracciatella protein drink Low GI 40 GL 2.2 / 100 g 5/10 
Lactose free milk Low GI 46 GL 2.2 / 100 g 6/10 High protein chocolate milk Low GI 35 GL 2.3 / 100 g 4/10 Milbona protein pudding (vanilla) Low GI 35 GL 2.3 / 100 g 5/10 High protein vanilla ricotta Low GI 40 GL 2.4 / 100 g 6/10 
Pistachio skyr Low GI 40 GL 2.4 / 100 g 7.5/10 
Chocolate protein pudding Low GI 35 GL 2.5 / 100 g 6.5/10 
Protein pudding Low GI 35 GL 2.5 / 100 g 5/10 
Low fat yogurt Low GI 36 GL 2.5 / 100 g 7/10 Coconut skyr Low GI 40 GL 2.6 / 100 g 6/10 Low-fat or semi-skimmed quark blended with strawberries without sugar Low GI 40 GL 2.6 / 100 g 8/10 Pulisseri Low GI 35 GL 2.6 / 100 g 7.2/10 
Fat-free half & half Low GI 30 GL 2.7 / 100 g 4/10 
Skim yogurt Low GI 36 GL 2.8 / 100 g 8/10 Brooklea protein mousse (packaged) Low GI 45 GL 3 / 100 g 4/10 Brooklea Protein Yogurt Peach & Passion Fruit Low GI 40 GL 3 / 100 g 6/10 
Butter paneer Low GI 35 GL 3 / 100 g 5/10 
Cheese powder Low GI 15 GL 3 / 100 g 3/10 
Chili lemon yogurt dip Low GI 40 GL 3 / 100 g 7/10 
Cottage cheese dough with fruit puree Low GI 40 GL 3 / 100 g 8/10 Cottage cheese pancakes (with almond flour) Low GI 30 GL 3 / 100 g 7/10 
Drinking yogurt Low GI 35 GL 3 / 100 g 6/10 
Evaporated milk Low GI 34 GL 3 / 100 g 6/10 
Fresh ricotta cheese whipped with homemade berry puree (no added sugar) Low GI 40 GL 3 / 100 g 7/10 Frozen Greek-style yogurt with fresh blueberries or raspberries Low GI 35 GL 3 / 100 g 7/10 Greek yogurt drink Low GI 35 GL 3 / 100 g 6/10 Greek yogurt with pomegranate seeds Low GI 35 GL 3 / 100 g 8/10 High protein banana yogurt Low GI 45 GL 3 / 100 g 6/10 
Low-fat cottage cheese blended with mashed berries Low GI 40 GL 3 / 100 g 8/10 
Lowfat plain yogurt with chia seeds and cherry pieces Low GI 35 GL 3 / 100 g 7/10 Milk sauce Low GI 45 GL 3 / 100 g 4/10 Onion dip Low GI 35 GL 3 / 100 g 3/10 
Peach skyr Low GI 45 GL 3 / 100 g 7/10 Semi skimmed drinkable yogurt Low GI 35 GL 3 / 100 g 5/10 Skim vanilla cottage cheese Low GI 45 GL 3 / 100 g 5/10 
Strawberries & cream protein shake Low GI 45 GL 3 / 100 g 5/10 
Strawberry Yogurt Dessert Low GI 35 GL 3 / 100 g 6/10 Unsweetened condensed milk (evaporated milk) Low GI 34 GL 3 / 100 g 6/10 
Unsweetened kefir with fresh chopped cherries Low GI 35 GL 3 / 100 g 8/10 
Vanilla cookie pudding Low GI 45 GL 3 / 100 g 8/10 
Vegan strawberry skyr Low GI 45 GL 3 / 100 g 7.5/10 Whey concentrate Low GI 30 GL 3 / 100 g 6/10 
Yogurt cream with natural fruit puree Low GI 35 GL 3 / 100 g 7.5/10 
Yogurt foam with fresh fruits Low GI 35 GL 3 / 100 g 7/10 
American cheese Low GI 45 GL 3.1 / 100 g 3/10 Drinkable yogurt Low GI 35 GL 3.3 / 100 g 5/10 
Classic Béchamel Sauce Low GI 50 GL 3.5 / 100 g 5.5/10 Yakult Light Low GI 46 GL 3.5 / 100 g 3/10 Actimel Low GI 35 GL 4 / 100 g 3/10 Berry quark Low GI 40 GL 4 / 100 g 6/10 
Blueberry skyr Low GI 45 GL 4 / 100 g 7/10 
Greek yogurt and fresh oranges dessert Low GI 40 GL 4 / 100 g 8/10 High protein banana hazelnut yogurt Low GI 40 GL 4 / 100 g 6/10 Natural skyr with fresh mango pieces Low GI 45 GL 4 / 100 g 8/10 
Natural yogurt with fresh fruits and nuts Low GI 35 GL 4 / 100 g 8/10 
Oat yogurt Low GI 40 GL 4 / 100 g 5/10 
Pear with natural yogurt Low GI 38 GL 4 / 100 g 8/10 
Plain greek yogurt with apples stewed in cinnamon Low GI 35 GL 4 / 100 g 8/10 
Quark mango & passionfruit Low GI 45 GL 4 / 100 g 5/10 
