Buttermilk Glycemic Index (GI) - Is It High or Low?
Buttermilk is cultured milk fermented by bacteria. Buttermilk contains no fiber and has 5g of sugar per 100g.
Researchers have not yet measured buttermilk's glycemic index. Here, we will try to understand how buttermilk affects blood glucose levels.
Low-fat milk contains nearly the same amount of sugar and fats as buttermilk. The average glycemic index of most types of milk is 31±4 (1).
Based on this comparison, we can assume that the glycemic index of buttermilk falls in the low category.
It has been researched that the glycemic index of buttermilk with added powder of dried bottle gourd pulp is 14±12, while the GI of buttermilk with added powder of whole bottle gourd pulp falls in the range of 20±3 (2).
Fermented dairy products, such as buttermilk, have also been found to have an inverse association with the development of diabetes and prediabetes, as they may have the potential to reduce fasting plasma glucose and glycated hemoglobin levels (3, 4).
In summary, buttermilk can be assumed to have a low glycemic index and can be recommended to people with diabetes or prediabetes.
References
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://juniperpublishers.com/jcmah/pdf/JCMAH.MS.ID.555593.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3719038/
- https://pubmed.ncbi.nlm.nih.gov/29498341/
