Whole Milk Glycemic Index
Whole milk has a low glycemic index because its fat and protein slow the absorption of its natural lactose sugars, but it is higher in calories and saturated fat than lower-fat milks.
Back to GI ChartOverview
Whole milk is cow’s milk that retains its natural fat content, usually around 3.25%, giving it a creamy texture and richer flavor than reduced-fat or skim varieties. It is commonly consumed as a beverage, poured over cereal, blended into smoothies, and used in cooking and baking to add body and flavor to sauces, soups, and desserts. From a glycemic standpoint, whole milk has a low GI of about 27 because the combination of fat and protein slows gastric emptying and the digestion of lactose, the primary milk sugar. A standard cup provides about 12 grams of carbohydrate and a glycemic load of roughly 3, which is modest compared with many sweetened drinks or refined starches. However, whole milk also delivers more calories and saturated fat than lower-fat options, so frequent large servings can contribute to weight gain and higher LDL cholesterol in some people. For individuals with diabetes, whole milk can fit into a meal plan when servings are measured, carbohydrate is counted, and overall saturated fat intake is kept within heart-healthy limits.
Minimize the insulin impact of Whole Milk
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for Whole Milk
Per serving: 1 cup (240ml)
Macronutrients
Expanded Analysis
Digestion Rate
Whole milk contains lactose dissolved in a mixture of water, milk fat, and proteins. The fat and protein slow gastric emptying compared with fat-free milk, so glucose from lactose tends to appear in the bloodstream gradually rather than in a sharp spike. People who produce enough lactase enzyme usually digest whole milk comfortably, though those with lactose intolerance may experience bloating or discomfort, which is a separate issue from blood sugar response. When whole milk is consumed with other foods, such as cereal or fruit, the overall digestion rate also depends on the fiber and sugar content of those additions.
Satiety Effects
Because whole milk combines protein and fat, it is generally more satiating than skim milk. The fat content contributes to a creamy mouthfeel and slower stomach emptying, which can help some people feel full longer after a glass of milk or a milk-based snack. For individuals with diabetes who struggle with hunger between meals, using a small serving of whole milk within a balanced snack that also contains fiber and protein may reduce the urge to graze on higher-GI foods, even though the calorie content is higher than lower-fat milk.
Energy Density
At about 149 calories per cup, whole milk is significantly more energy-dense than skim milk, even though the carbohydrate content is similar. Most of the extra calories come from saturated fat. This higher energy density can be helpful for people who need to gain or maintain weight but can work against weight-loss efforts if portions are not monitored. In diabetes management, the low GI of whole milk is an advantage for blood sugar, but total calories and saturated fat intake must be considered alongside carbohydrate counting.
Traffic Light Summary
Better Blood Sugar Management for Whole Milk Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
The GI of whole milk is measured using standard glycemic index testing protocols. Volunteers arrive after an overnight fast and, on one test day, drink a portion of milk that provides a fixed amount of available carbohydrate, often 25 or 50 grams of lactose. Blood glucose is measured at regular intervals over the next two hours, and the incremental area under the curve is calculated. On another day, the same participants consume an equivalent carbohydrate dose from a reference food such as pure glucose or white bread. The ratio of the milk response to the reference response, expressed as a percentage, yields the GI value for whole milk.
Why This Food Has This GI
Whole milk has a low GI, typically in the 20s, because its carbohydrate is lactose, which digests more slowly than straight glucose or sucrose, and because the fat and protein naturally present in milk delay gastric emptying and glucose absorption. Unlike high-GI foods that flood the bloodstream with sugar quickly, whole milk releases glucose gradually. However, its higher fat content does not change the total amount of carbohydrate; it only influences the rate at which that carbohydrate appears in the blood. Added sugars in flavored milks or milkshakes can substantially raise both GI and glycemic load compared with plain whole milk.
Factors Affecting GI
- Processing and fat content: homogenization and higher fat levels slightly slow digestion, keeping GI in the low range.
- Portion size and added sugars: larger servings increase glycemic load even if GI stays low, and sweetened flavored milks have higher GI and GL than plain milk.
- Food combinations: drinking whole milk with high-fiber foods or protein, such as oats or eggs, further moderates the overall glycemic response of the meal.
Blood Sugar Impact
Short-Term Effects
In the short term, a cup of whole milk usually produces a gradual, modest rise in blood glucose because of its low GI and relatively small carbohydrate content. Many people with diabetes notice only a gentle bump in readings when milk is consumed with a meal that also includes protein and fiber. The fat and protein slow digestion, so the lactose is absorbed over a longer window than the sugars in soda or juice. However, if whole milk is combined with sugary cereals, syrups, or large portions of refined starch, the total glycemic load of the meal can still be high. People who are very sensitive to morning carbohydrates may see a larger spike from milk at breakfast than later in the day, so timing and context matter.
Long-Term Effects
Over time, replacing high-sugar beverages such as soda, sweet tea, or flavored coffee drinks with plain whole milk can reduce overall glycemic load and provide more protein and micronutrients. At the same time, the extra calories and saturated fat in whole milk compared with low-fat or skim varieties can contribute to weight gain and less favorable cholesterol patterns if portions are large and frequent. In diabetes management, the goal is to balance these factors: whole milk can support satiety and reduce reliance on more glycemia-raising snacks, but it should be used in measured amounts within an overall diet that keeps weight, LDL cholesterol, and blood pressure in healthy ranges.
Insulin Response
Whole milk stimulates insulin release because it contains both lactose and high-quality protein. The insulin response helps clear the modest glucose load from the bloodstream without the sharp peaks seen after consuming sugary drinks. For people using rapid-acting insulin or insulin secretagogues, the 12 grams of carbohydrate in a cup of milk should be counted, especially if milk is added on top of other carbohydrate sources at the same meal. Some individuals notice that the fat and protein in whole milk extend the duration of insulin needs slightly, so pairing milk with slow-digesting carbohydrates and monitoring personal patterns is useful.
Second Meal Effect
Protein- and fat-containing foods like whole milk can contribute to a mild second-meal effect, in which a satisfying, balanced breakfast supports better glucose tolerance at the next meal. When whole milk is included in a breakfast that also features intact whole grains and healthy fats, some people with diabetes experience smaller swings in blood sugar and fewer cravings later in the day. This effect is subtle and does not replace the need for portion control, but it is one reason structured meals with adequate protein and fat, rather than grazing on high-GI snacks, can be helpful.
Health Benefits
Whole milk offers several nutritional benefits that are relevant for people with and without diabetes. It provides high-quality protein, calcium, phosphorus, iodine, and fat-soluble vitamins such as vitamin A, and is often fortified with vitamin D. The natural fat in whole milk contributes to a creamy texture and better absorption of fat-soluble nutrients, and for some people it enhances fullness and satisfaction more than lower-fat milk. Observational studies suggest that moderate intake of whole-fat dairy is not strongly associated with worse cardiometabolic outcomes in many populations and may be neutral or even modestly protective when consumed as part of an overall healthy diet. At the same time, its higher saturated fat and calorie content mean portions should be thoughtful, especially for individuals with diabetes who are also managing weight and cardiovascular risk.
Low glycemic index
Whole milk has a GI in the mid-20s, which is low compared with many carbohydrate-containing foods and drinks. This means that its lactose raises blood sugar more slowly than the sucrose or high-fructose corn syrup in soft drinks and many sweetened beverages. For people with diabetes who count carbohydrates, the low GI and modest GL of a standard serving can make whole milk a predictable component of balanced meals.
View StudyGood protein source
A cup of whole milk provides around 7–8 grams of complete protein, containing all essential amino acids needed for tissue repair and maintenance. Including this protein at meals can help support muscle mass, especially in older adults with diabetes who may be at higher risk of muscle loss, and it can improve meal satiety when combined with fiber-rich foods.
View StudyContains calcium and vitamin D
Whole milk is a well-known source of calcium and, when fortified, vitamin D—two nutrients important for bone health and possibly blood pressure regulation. People with diabetes have elevated risk for osteoporosis and cardiovascular disease, so adequate calcium and vitamin D intake through foods such as milk, yogurt, and fortified alternatives can be an important part of long-term care.
View StudyFat helps satiety
The fat in whole milk slows stomach emptying and contributes to a creamy texture that many people find satisfying. For some individuals, using a small amount of whole milk or whole-milk yogurt can reduce cravings and the tendency to overeat other higher-GI foods later in the day, even though the calorie content is higher. This satiety effect can be helpful when whole milk is used intentionally and portions are measured.
View StudyRisks & Precautions
Allergies
Whole milk contains cow’s milk proteins that can trigger allergic reactions in susceptible individuals. Symptoms may include hives, swelling, vomiting, wheezing, or, in severe cases, anaphylaxis. Anyone with a known or suspected milk allergy should avoid whole milk entirely and seek guidance on appropriate alternatives from an allergist or dietitian.
Overconsumption
Because whole milk is higher in calories and saturated fat than lower-fat dairy, drinking large amounts can contribute to weight gain and raise LDL cholesterol in some people. For individuals with diabetes, excess weight and unfavorable lipid profiles increase cardiovascular risk. Overreliance on milk as a beverage can also displace water and crowd out opportunities to eat higher-fiber foods that are more supportive of blood sugar control.
Medication Interactions
Whole milk, like other dairy products, can affect the absorption of certain medications, including some antibiotics and thyroid hormone tablets, when taken at the same time. People using these drugs are often advised to separate doses from milk by several hours. Those using insulin or other glucose-lowering agents should count the carbohydrate from milk when adjusting doses to avoid unexpected highs or lows.
Toxicity Warnings
Whole milk should be pasteurized and stored in the refrigerator to minimize the risk of bacterial contamination. Raw, unpasteurized milk carries a higher risk of infections that can be particularly dangerous for pregnant people, children, older adults, and those with compromised immunity, including some with long-standing diabetes complications.
Special Populations
Pregnancy
During pregnancy, pasteurized whole milk can provide helpful calcium, protein, and calories, but its saturated fat and energy density mean portions should be thoughtful, especially for people with or at risk for gestational diabetes. Using measured servings within an overall balanced eating plan, and avoiding unpasteurized raw milk, supports both blood sugar control and food safety for the pregnant person and baby.
Kidney Issues
People with advanced kidney disease or those advised to limit potassium, phosphorus, or total fluid may need to restrict whole milk. Each cup adds potassium, phosphorus, protein, and fluid that the kidneys must handle. Individuals with diabetic kidney disease should follow personalized guidance from their nephrologist or renal dietitian regarding how much, if any, whole milk can be safely included.
Heart Conditions
For people with coronary artery disease, heart failure, or very high LDL cholesterol, the saturated fat in whole milk can be a concern if consumed in large amounts. Swapping some whole milk for reduced-fat dairy, plant-based alternatives, or simply smaller portions may help meet heart-health goals. Anyone with heart disease should discuss dairy choices with their care team as part of an overall cholesterol- and blood-pressure-lowering plan.
Who Should Limit It
People with lactose intolerance, milk allergy, very high LDL cholesterol, or heart disease may need to limit or avoid whole milk. Individuals with diabetes who are also working on weight loss or who consume many other sources of saturated fat may benefit from choosing reduced-fat dairy or limiting whole milk to small, planned servings within overall calorie and fat goals.
Portion Guidance
Recommended Serving
A common starting portion for many adults with diabetes is 1 cup (240ml) of whole milk per day or less, counted as about 12 grams of carbohydrate and factored into total calorie and saturated fat targets. Some people may prefer smaller servings, such as 1/2 cup at breakfast or with coffee, to better fit within their daily nutrition goals.
Portion Scaling & Glycemic Load
- 10gGL: 0
- 30gGL: 0
- 100gGL: 1
Visual Examples
- A standard measuring cup filled to the 240ml line for a full serving.
- Roughly three-quarters of a typical mug for a slightly smaller portion.
- About half a cereal bowl when milk is used mainly to moisten high-fiber cereal.
Frequency of Consumption
Many people with diabetes can include one serving of whole milk most days if overall saturated fat intake is moderate and blood lipids are well controlled. Those with elevated LDL cholesterol or strict calorie goals may choose to enjoy whole milk less often and rely more on lower-fat dairy or fortified plant milks.
Impact of Preparation
Raw
Unpasteurized raw whole milk is not recommended for people with or without diabetes because it can carry harmful bacteria that may cause severe illness. Pasteurization makes milk much safer without meaningfully changing its carbohydrate content or glycemic index. From a blood sugar perspective, raw and pasteurized whole milk contain similar amounts of lactose, but only pasteurized milk provides predictable nutrition with a much lower risk of infection, which is particularly important for people with diabetes or other chronic conditions.
Cooked
Whole milk is often heated for porridges, custards, sauces, or hot drinks. Gentle cooking does not significantly change its carbohydrate content or low GI, although prolonged reduction can concentrate calories slightly as water evaporates. The main impact is on texture and flavor. The overall glycemic effect of cooked milk dishes still depends largely on what else is in the recipe, such as sugar, flour, rice, or pasta, rather than on the milk itself.
Roasted
Whole milk is not roasted on its own, but it may be brushed onto baked goods or used in batters that are exposed to high oven heat. In these cases, most of the glycemic impact comes from the refined flour and added sugars in the pastry or bread, while the milk mainly contributes fat, protein, and browning. For diabetes management, portion size and the starch content of the finished product are far more important than the small amount of milk used.
Fried
Whole milk frequently appears in batters or breading mixtures that coat foods before frying. Frying increases calorie density by adding fat from the cooking oil, and the combination of refined flour, milk, and deep frying can create dishes that are high in both carbohydrates and saturated or trans fats. These foods are best kept for occasional, small portions because they can challenge both blood sugar control and heart-health goals.
Boiled
Briefly boiling whole milk for tea, coffee, or simple puddings slightly concentrates flavor but does not significantly change its glycemic index or load, as long as you avoid adding extra sugar, sweetened flavorings, or large amounts of starch thickeners.
Processed
Whole milk is sold in pasteurized, ultra-high-temperature, and sometimes powdered forms. When reconstituted or used as directed, these processed products have a similar lactose content and glycemic profile to fresh whole milk. The main differences arise when manufacturers add sugar, flavorings, or thickeners, which can increase both calories and glycemic load. People with diabetes should read labels carefully, choosing plain, unsweetened whole milk or whole-milk yogurt so they can count carbohydrates accurately and avoid unexpected spikes.
Storage Effect on GI
Refrigerating or gently warming whole milk does not meaningfully change its GI or GL; safe storage simply preserves quality and prevents spoilage. Keeping milk cold, discarding it after the use-by date, and avoiding long periods at room temperature reduce the risk of foodborne illness without altering its carbohydrate content or basic effect on blood sugar.
Cooking Effect on Nutrients
Heating whole milk can reduce some heat-sensitive vitamins, such as certain B vitamins, but core nutrients like protein, calcium, fat-soluble vitamins, and lactose remain largely intact with typical household cooking. The biggest nutritional differences usually come from how milk is used: for example, in a lightly sweetened oatmeal compared with a very sugary pudding. For diabetes care, the added sugars and starches in recipes matter more than the modest nutrient shifts caused by cooking.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- A measured cup of whole milk served with high-fiber oatmeal or bran cereal instead of sugary breakfast cereal.
- Whole milk blended into a smoothie that emphasizes vegetables, protein powder, and minimal fruit rather than ice cream or added sugar.
- Whole milk used in coffee or tea alongside a protein-rich breakfast, such as eggs and vegetables, instead of pastries.
- A small glass of whole milk paired with a handful of nuts or a slice of whole-grain toast for a balanced snack.
Combining whole milk with fiber-rich carbohydrates, lean protein, and minimal added sugar slows gastric emptying and spreads the lactose load over time. This pattern helps keep the rise in blood glucose smaller and more gradual than when milk is paired with sweetened cereals, desserts, or large portions of refined starch. Using whole milk as one component of a balanced meal, rather than as a stand-alone drink sipped throughout the day, also makes carbohydrate counting easier and prevents accidental calorie creep.
Meal Timing Tips
Many people use whole milk at breakfast or in evening snacks, but timing can be adjusted based on personal glucose patterns. Those who notice higher morning insulin resistance may prefer smaller portions at breakfast and reserve larger servings for later meals. Including whole milk alongside solid food instead of drinking it alone on an empty stomach can create a smoother glucose curve. Checking post-meal readings helps determine which times of day and portion sizes work best.
Best Ways to Reduce GI Impact
- Choose plain, unsweetened milk
- Use in coffee or tea
- Add to smoothies with protein
- Consider lactose-free if sensitive
Culinary Uses
Common Uses
Whole milk is commonly used as a beverage, over cereal, in coffee and tea, and as a base for sauces, soups, puddings, baked goods, and creamy casseroles where its richness and body improve flavor and mouthfeel.
Simple Preparation Ideas
- Warm a small cup of whole milk with cinnamon and a non-caloric sweetener as a calming evening drink.
- Use whole milk instead of cream in tomato or vegetable soups to add creaminess with a bit less saturated fat.
- Prepare overnight oats with whole milk, chia seeds, and a small portion of berries for a filling breakfast.
- Blend whole milk with unsweetened cocoa powder and a touch of vanilla for a lighter homemade hot chocolate, limiting added sugar.
Recipe Ideas
- Whole-milk vegetable chowder thickened mainly with potatoes and blended vegetables rather than heavy cream.
- Baked egg frittata or crustless quiche made with whole milk, vegetables, and a modest amount of cheese.
- Chia seed pudding prepared with whole milk, vanilla, and minimal sweetener for a higher-protein dessert.
Substitution Tips
In recipes that call for cream, using whole milk instead can reduce saturated fat and calories while still providing a satisfying texture, especially when combined with techniques like blending or adding a small amount of yogurt. Conversely, when a recipe calls for low-fat milk, swapping in whole milk will increase richness and satiety but also add calories, so portions may need to be smaller to keep energy intake and saturated fat within diabetes and heart-health targets.
Diet Suitability
Diabetes
Whole milk can fit into many diabetes meal plans because of its low GI and modest glycemic load, as long as the roughly 12 grams of carbohydrate and higher saturated fat per cup are counted within daily goals. Using measured portions and avoiding sugary flavored milks is key.
Keto
Whole milk is generally not suitable for strict ketogenic diets because each cup contains enough lactose to use up a large portion of the daily carbohydrate allowance. Very small splashes in coffee may fit for some people, but unsweetened nut or seed milks are usually more compatible.
Low-Carb
In moderate low-carb approaches, small servings of whole milk can be included, particularly in coffee, tea, or recipes, when the lactose content is budgeted carefully. People aiming for very low daily carb totals often choose lower-carb alternatives instead.
Low-GI
Whole milk aligns well with low-GI patterns because its GI is in the 20s and its glycemic load per serving is low. The main cautions are added sugars in flavored milk and the cumulative impact of saturated fat from all foods eaten that day.
Weight Loss
Because whole milk is calorie-dense, frequent large glasses can slow weight-loss progress even though its GI is low. Using smaller portions, choosing it strategically for satiety, or mixing it with lower-fat dairy or water in recipes can help keep calories in check.
Heart-Healthy
Heart-focused patterns such as DASH or Mediterranean-style eating typically emphasize limiting saturated fat. Some people can include modest amounts of whole milk if overall saturated fat intake remains within recommended limits, while others may do better prioritizing low-fat dairy.
Plant-Based
Whole milk is not appropriate for vegan diets, but it is often included in lacto-vegetarian patterns. Those seeking plant-based options can look to fortified soy, pea, or nut milks, which provide similar uses without animal products and may have lower saturated fat.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Unsweetened almond, soy, or pea-protein beverages that provide similar uses with very low carbohydrate and glycemic load.
- Plain Greek yogurt made from whole or reduced-fat milk, which offers more protein per serving and tends to have a low GI.
- Fortified lactose-free milks that keep GI low while improving tolerance for people with lactose intolerance.
Foods Replaced by This
- Replacing sugar-sweetened coffee drinks or flavored lattes with plain coffee plus a measured amount of whole milk.
- Using whole milk in modest portions instead of ice-cream-based milkshakes or rich dessert drinks.
- Serving whole-milk-based yogurt or chia pudding in place of pastries or high-sugar breakfast cereals.
- Choosing a small glass of whole milk with fruit instead of large servings of soda or fruit juice.
Budget-Friendly Options
- Buying store-brand cartons or jugs of whole milk rather than single-serve specialty dairy drinks.
- Using whole milk powder reconstituted with water for cooking and baking when refrigeration space is limited.
- Purchasing larger containers of plain whole milk and flavoring small portions at home with cocoa or spices instead of buying premium flavored milks.
Allergy-Safe Alternatives
- Calcium-fortified soy, oat, or pea-protein drinks for those with cow’s milk allergy who still want a milk-like beverage.
- Lactose-free cow’s milk for individuals who tolerate dairy protein but not lactose, keeping carbohydrate content similar while reducing digestive symptoms.
- Nut- or seed-based milks such as almond, cashew, or hemp beverages, chosen carefully by people without nut or seed allergies.
Research Library
Dairy consumption and risk of type 2 diabetes
systematic review and meta-analysis
Moderate intake of dairy products, particularly fermented low-fat varieties, is associated with a modestly lower risk of type 2 diabetes.
View SourceWhole-fat dairy intake and cardiometabolic health
observational study
Some cohorts suggest whole-fat dairy is not strongly associated with higher cardiometabolic risk and may be neutral or slightly protective in certain contexts.
View SourceDairy foods and glycemic control in diabetes
clinical trial review
Including dairy as part of a balanced diet does not worsen, and may modestly improve, glycemic control in people with diabetes.
View SourceLactose digestion and glycemic response
GI testing study
Lactose in milk has a relatively low glycemic index due to the presence of protein and fat, contributing to a gradual rise in blood glucose.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Whole Milk and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
Explore More Foods
Check the glycemic index and load of other foods in our comprehensive database.
View Full GI Chart