Plain Yogurt Glycemic Index, Glycemic Load, and Blood Sugar Response Chart

Blood Glucose Response Chart

Plain yogurt has a low Glycemic Index (GI) of 35, a moderate Glycemic Load (GL) of 2 per 100g, and causes no impact on blood sugar. This makes it a suitable option for controlled carbohydrate intake.

Yogurt is a cultured dairy product made by fermenting milk with live bacteria, resulting in a creamy texture, tangy flavor, and a nutrient-dense profile rich in probiotics, calcium, and B vitamins.

The Glycemic Index of plain yogurt is low due to its high protein content and natural fermentation process, which slows carbohydrate digestion. Its Glycemic Load is moderate because of the inherent lactose sugars present per serving.

Plain yogurt is typically consumed fresh without cooking, though it may be used in sauces, marinades, or baking without significantly altering its carbohydrate impact.

Full-fat plain yogurt, low-fat variants, and Greek-style plain yogurt can all fit into diabetic, ketogenic, and weight loss diets when consumed in moderation and without added sugars.

Pair plain yogurt with high-fiber ingredients, protein-rich foods, or healthy fats to enhance blood sugar control.

Plain Yogurt Nutrition Facts

How Many Carbs Are In Plain Yogurt?

Plain yogurt contains 7.04g of Total Carbohydrates and 7.04g of Net Carbohydrates per 100g serving. A typical serving of plain yogurt, one cup, contains 17.24g total carbs and 17.24g net carbs.

All carbohydrates in plain yogurt come from sugars, specifically lactose, which is a natural milk sugar. It contains no dietary fiber. This sugar composition contributes to its Glycemic Index value of 35, placing it in the low range. The presence of protein and fats in plain yogurt slows digestion, further moderating its effect on blood sugar levels.

Total Carbohydrates and Net Carbohydrates in Plain Yogurt by Serving Size:

How Much Sugar Is In Plain Yogurt?

Plain yogurt contains 7.04g of sugar per 100g serving. A typical serving of 1 cup contains 17.24g sugar.

The sugar in plain yogurt is primarily lactose, a naturally occurring milk sugar. Lactose has a moderate effect on blood glucose levels compared to added sugars. Its slower absorption contributes to a lower Glycemic Index. The presence of protein and fat in yogurt also helps reduce the rate of sugar absorption, which helps maintain a more stable blood sugar response.

How Much Fiber Is In Plain Yogurt?

Plain yogurt contains 0g of fiber per 100g. A typical serving of 1 cup contains 0g fiber.

Plain yogurt contains no dietary fiber. The absence of fiber means there is no buffering effect to slow carbohydrate digestion. However, other components such as protein and fat still moderate its Glycemic Index.

Why Plain Yogurt Has Low Glycemic Index

Plain yogurt's low Glycemic Index is due to its high protein content, low carbohydrate concentration, and the presence of fermentation byproducts like lactic acid. These factors slow down digestion and glucose absorption. Protein in plain yogurt slows gastric emptying, while the live bacterial cultures reduce the effective carbohydrate availability, moderating the glycemic response.

The Glycemic Index measures how quickly carbohydrates in food raise blood glucose levels. Foods like plain yogurt, which contain a balance of macronutrients and minimal processing, have a reduced impact on blood sugar. The fermentation process further alters carbohydrate composition, making plain yogurt a low Glycemic Index food.

Can Plain Yogurt Spike Blood Sugar?

No, plain yogurt does not cause a spike in blood sugar, unless consumed in very large quantities or paired with high Glycemic Index foods. Its slow-digesting nature and balanced macronutrient profile help maintain steady glucose levels.

Plain Yogurt Glycemic Load - Portion Sizes

Glycemic Load of plain yogurt is low at 1 in a 1 oz (28.35g) serving and 6 in a 1 cup portion (245g).

Glycemic Load uniquely combines Glycemic Index and carbohydrate quantity to assess blood sugar response from realistic portions. Unlike Glycemic Index which isolates a fixed carbohydrate load, Glycemic Load reflects actual food intake, making it practical for daily glycemic management. In the case of plain yogurt, despite its Glycemic Index of 35, the Glycemic Load varies significantly with serving size due to its carbohydrate concentration.

Plain Yogurt Glycemic Load Per Serving Sizes:

Does Preparation Influence Glycemic Index of plain yogurt?

The Glycemic Index of plain yogurt remains relatively stable across various preparation methods such as full-fat, low-fat, strained (Greek), and sweetened varieties, but can increase significantly with the addition of sugars or fruit blends due to higher available carbohydrate content and reduced fat or protein which otherwise help moderate blood sugar response.

Plain Yogurt's Impact on Metabolic Health and Diets

Plain yogurt supports blood sugar control in diabetics due to its Glycemic Index of 35, may not fit strict keto diets because of 7.04g net carbohydrates per 100g, and can aid weight loss when portioned carefully despite its 7.04g sugar content.

Plain Yogurt for Diabetics

Plain yogurt is good for diabetics due to its low Glycemic Index of 35 and moderate carbohydrate content. It contains 7.04g grams of Net Carbohydrates and 7.04g grams of Sugar per 100 grams, which results in a controlled and gradual impact on blood glucose levels.

Diabetes alters how the body regulates blood sugar due to impaired insulin function. This dysfunction leads to unpredictable glucose absorption and retention. Managing food choices with a focus on slow glucose release is critical. The Glycemic Index framework directly supports this need. Plain yogurt’s low Glycemic Index aligns with the metabolic requirement for gradual glucose entry, making it a valuable dietary element in diabetes management.

Plain Yogurt and Keto Diet

Plain yogurt is moderately good for keto diets but requires careful portion control. It provides 7.04g grams of Net Carbohydrates per 100 grams, which may be high for strict ketogenic thresholds. However, its high protein and fat content can complement ketogenic macros when consumed in limited amounts.

The ketogenic diet operates on the principle of shifting the body’s primary energy source from glucose to ketones. This metabolic transition, known as ketosis, requires minimal carbohydrate intake. Plain yogurt, despite its nutritional density, contains enough carbohydrates to interrupt ketosis if consumed excessively. Within the Glycemic Index context, its low value supports a minimal insulin response, but its carb quantity demands attention on a keto regimen.

Plain Yogurt and Weight Loss Diets

Plain yogurt is good for weight loss diets due to its high protein, low energy density, and low Glycemic Index. It delivers satiety with 5.25g grams of Protein per 100 grams and only 63 calories, which helps manage hunger and caloric intake.

Weight loss depends on achieving a negative energy balance while preserving lean mass. The quality of macronutrients and their effect on appetite hormones is critical. Protein and low Glycemic Index foods reduce hunger signals and stabilize blood sugar fluctuations. Plain yogurt contributes to this by offering slow-digesting nutrients and minimal blood sugar elevation, supporting sustained calorie reduction and metabolic balance.

Foods to Pair with plain yogurt for Better Blood Sugar Control

Pair plain yogurt with high fiber foods like chia seeds or berries to slow glucose absorption, and include protein-rich additions such as nuts or seeds alongside healthy fats like flaxseed or almond butter to enhance satiety and reduce blood sugar spikes.

Plain Yogurt Glycemic Impact Summary

Plain yogurt has a Glycemic Index of 35, which is considered low. It delivers 7.04g net carbohydrates and 7.04g sugar per 100 grams, with no fiber content. Despite containing natural sugars, its overall Glycemic Load remains low, indicating no impact on blood glucose levels.