Glycemic Load is the measure of the carbohydrate content of the food together with the rapidity through which it increases the blood glucose levels. The Glycemic Index is a convenient manner of making healthy diet choices, and it helps to compare with the alternative sources of nutrients in terms of blood glucose levels. Glucose represents a higher blood glucose response as compared to fructose.
A Fat-Free Yogurt is considered high-sugar fruit, and International GI Tables found that the glycemic index of fat-free yogurt was 72. Fat-Free Yogurt contains a colorful pigment called lycopene which is a powerful antioxidant. However, it comes as one of the most recommended fruits for fat-loss and low-carb diets. This is because fat-free yogurt is 92% water and has a low glycemic load.
Fat-Free Yogurt is a fruit that we usually crave in the summer season, and it comprises healthy nutrients like
- Vitamin A- Good for Vision and Eye strength
- Vitamin C – Improves the heart-capacity, prevents cancer, etc.
- Potassium
- Vitamin B-6
- Calcium
- Magnesium
- Fiber & Iron
How to Calculate Glycemic Load of Fat-Free Yogurt?
The standard Glycemic index of fat-free yogurt is 72. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped fat-free yogurt= 5.2 approximately which makes it an extremely favorable food.
The Formula/Procedure For Calculation of Glycemic Index of the Fat-Free Yogurt :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | WATERMELON BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Fat-Free Yogurt | 5.8 (low) |
| 2. | 250 g of Fat-Free Yogurt | 14.4 (medium) |
| 3. | 500 g of Fat-Free Yogurt | 29 (high) |
| 4. | 1 Kg of Fat-Free Yogurt | 58 (very high) |
| 5. | One Whole Fat-Free Yogurt (2.5 to 3 Kg) | 145-174 (off the charts) |
| 6. | 1 Cup of Fat-Free Yogurt (150 g) | 8.7 (low) |
Is Fat-Free Yogurt Safe to Consume If You Have Diabetes?
There is no direct research regarding the possible effects of the consumption of fat-free yogurt with diabetes, but there is information that suggests that eating fat-free yogurt reduces the risk of diabetes. Approximately 70% of people who have diabetes are affected by heart disease of some kind. Reports have shown that the pigment in fat-free yogurt deals with some sort of cure to reduce the risk of heart ailments. Therefore, Fat-Free Yogurt is suggested for treating diabetes. Diabetic patients in the appropriate quantity should consume fat-free yogurt and foods containing healthy fats, fiber, and protein.
Can I Eat Fat-Free Yogurt During a Fat-Loss Diet?
You can eat fat-free yogurt during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced fat-free yogurt per serving.
- A 250g serving of water melon has a GL of 14.4 which is in the permissible levels.
- A full glass of fat-free yogurt juice is something which shoud be taken rarely if you are on a fat-loss diet.
- Fat-Free Yogurt as a salad ingredient is premissible in a fat-loss diet.
Can I Eat Fat-Free Yogurt During a Low-Carbohydrate Diet?
You can eat fat-free yogurt during a strict low-carb diet. However, the portion size of a fat-free yogurt is something that you need to take into account. We suggest you not consume more than 200 g of fat-free yogurt per servings.
Is Fat-Free Yogurt High in Sugar?
A 100 g of fat-free yogurt serving has 92 g of water and 8 g of carbohydrates. Although sugary; it won’t increase your blood glucose level when compared to most of the other fruits. Thus it is one of the best fruits to consume regularly.
- Fat-Free Yogurt, due to its low carbohydrate content is better than many other fruits.
- Though it has a high GI value, most of the diets are included fat-free yogurt in their list of permissible fruits.