I was looking around at some pages on Glycemic Index, and skim milk is listed as only 34, which is "really" low. Oats are listed as about 45-50. I was always under the impression that the sugars in milk were easily broken down and that they were as bad for you as things like white bread, candy, etc. But according to the GI it actually seems to be a great long-term energy provider.... is this true?

I'm back and forth on it. The reason that milk is a lower GI is that it contains more protein than the oats. Protein changes the index. Just as adding chicken to a meal of a banana would change the GI of the entire meal as it was digested.

My personal opinion is that milk is given too low a GI, but I'm not the scientist ;)

SavyArt great reply. Very interesting. Thanks!!

I actually think that difference in GI and GL between oats and skim milk is negligible. The majority of sugar in milk is lactose, which is broken down more slowly than pure glucose, as are the carbohydrates in oats. A banana itself is also low GI and GL, since the fructose is digested and metabolized more slowly too.

Adding protein to a higher GI carb may reduce the glycemic LOAD of the meal. However, depending on the protein and the carb, insulin response (which is the really important one) can be very high (say, for example, whey protein and dextrose combined PWO).



I'm back and forth on it. The reason that milk is a lower GI is that it contains more protein than the oats. Protein changes the index. Just as adding chicken to a meal of a banana would change the GI of the entire meal as it was digested.

My personal opinion is that milk is given too low a GI, but I'm not the scientist ;)