Dairy
859 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.
High protein milk drink Low GI 30 GL 1.4 / 100 g 6/10 
Icelandic yogurt with cocoa and stevia Low GI 35 GL 1.4 / 100 g 8/10 
Kefir 2% Low GI 30 GL 1.4 / 100 g 8/10 
Natural enriched skyr Low GI 35 GL 1.4 / 100 g 8/10 
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 UHT milk Low GI 30 GL 1.4 / 100 g 6/10 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 Icelandic-style skyr yogurt with fresh lime juice Low GI 36 GL 1.5 / 100 g 8/10 
Natural yogurt with flaxseed and dill Low GI 30 GL 1.5 / 100 g 8/10 High protein vanilla drink Low GI 35 GL 1.6 / 100 g 6/10 Baked cottage cheese Low GI 35 GL 2 / 100 g 6/10 
Balanced Yogurt Low GI 35 GL 2 / 100 g 7/10 Blueberry protein drinking yogurt Low GI 35 GL 2 / 100 g 6/10 
Bulgarian Yogurt Low GI 35 GL 2 / 100 g 7/10 
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 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 
Creamy yogurt Low GI 35 GL 2 / 100 g 6.5/10 
Cultured Nonfat Milk Low GI 35 GL 2 / 100 g 7.5/10 
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 Fresh cheese Low GI 35 GL 2 / 100 g 6/10 Fresh cheese Low GI 35 GL 2 / 100 g 6/10 Full fat latte Low GI 39 GL 2 / 100 g 5/10 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 
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 
Half milk half cream with cinnamon (no sugar) Low GI 35 GL 2 / 100 g 6.5/10 
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 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 Iogurte Parmalat Fit Low GI 35 GL 2 / 100 g 6/10 
Lactose-free cow's milk, low-fat Low GI 46 GL 2 / 100 g 6/10 Lactose-free light milk drink Low GI 35 GL 2 / 100 g 6/10 
Lactose-Free Milk 1.5% Fat Low GI 46 GL 2 / 100 g 7/10 Lactose-free yogurt Low GI 35 GL 2 / 100 g 7/10 
Light Yogurt Mustard Sauce Low GI 35 GL 2 / 100 g 8/10 
Lite sour cream Low GI 35 GL 2 / 100 g 5/10 
Live active yogurt cultures Low GI 36 GL 2 / 100 g 8/10 
Low fat milk Low GI 32 GL 2 / 100 g 6/10 Milk ice cream Low GI 30 GL 2 / 100 g 7/10 
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 Low GI 36 GL 2 / 100 g 7/10 
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 
Nonfat yogurt Low GI 35 GL 2 / 100 g 8/10 
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 
Oikos Triple Zero Yogurt Low GI 35 GL 2 / 100 g 8.5/10 
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 Low GI 36 GL 2 / 100 g 8/10 
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 
Processed cheese slice Low GI 30 GL 2 / 100 g 5/10 
Ricotta cheese Low GI 27 GL 2 / 100 g 6/10 Sheep milk yogurt Low GI 35 GL 2 / 100 g 7/10 Sheep yogurt Low GI 35 GL 2 / 100 g 7/10 
Skim Milk Low GI 35 GL 2 / 100 g 6/10 Skim sour cream Low GI 35 GL 2 / 100 g 6/10 
Skyr drink Low GI 35 GL 2 / 100 g 7/10 
Skyr yogurt Low GI 35 GL 2 / 100 g 8.5/10 
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 
Vanilla High-Protein Yogurt Low GI 35 GL 2 / 100 g 7/10 
Vanilla Skyr Yogurt Low GI 35 GL 2 / 100 g 7/10 
Whey protein Low GI 30 GL 2 / 100 g 6/10 
Whey protein powder 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 
High protein vanilla skyr Low GI 40 GL 2.2 / 100 g 7/10 
Stracciatella protein drink Low GI 40 GL 2.2 / 100 g 5/10 A2 cow's milk Low GI 47 GL 2.3 / 100 g 6/10 Chocolate reduced fat ultra-filtered milk 2% Low GI 35 GL 2.3 / 100 g 4/10 
Cow's Milk Low GI 47 GL 2.3 / 100 g 6/10 
