Milk (whole): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of milk (39), glycemic load, carbs per glass, lactose, and how milk fits a diabetes-friendly diet.
Does Milk Raise Blood Sugar?
The carbohydrate in milk is lactose, which digests relatively slowly — a glass carries about 12 g of it with a published GI near 39. With protein included, milk is a modest, generally manageable food for most people with diabetes.
How to Eat It
Plain milk is fine in normal portions. Watch flavored milks and lattes with added syrups, which quietly double or triple the sugar. If lactose causes digestive issues, lactose-free versions are an option.
Nutrition Facts (Milk (whole))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Carbohydrate | 4.8 g | 11.7 g |
| Fiber | 0 g | 0.0 g |
| Sugars | 4.8 g | 11.7 g |
| Protein | 3.2 g | 7.8 g |
| Fat | 3.3 g | 8.1 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 39 (typical value).
Reported range: 27-41.
Evidence level: Moderate.
Note: The carbohydrate is lactose; published values are low-to-moderate.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 4.6 per 1 cup (244 g).
Calculation: GI (39) × available carbohydrate per serving (11.7 g = 4.8 g − 0 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Lactose tolerance
- Flavored vs. plain (flavored milks add sugar)
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.