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Ranking milk by blood sugar impact

Milk and milk alternatives, ranked by blood sugar impact. Spoiler, the winner isn't the one with the lowest number. — rice milk (GI 79) — oat milk (GI 65) — lactose-free milk (GI 48) — 2% milk (GI 37) — skim milk (GI 37) — soy milk, unsweetened (GI 30) — whole milk (GI 27) — coconut milk, unsweetened (GI ~20) — almond milk, unsweetened (GI ~0) By the numbers, almond milk wins. But a lot of almond and oat milks add vegetable oil for texture, which is inflammatory, so check your label. Coconut milk already has natural fat in it, no added oil needed, that's the one I'd actually pick day to day if you’re dairy free. Otherwise, whole milk wins for nutritional profile + balanced macros.