Is Evaporated Milk Low GI? Understanding its Impact on Blood Sugar

January 5, 2026 •

4 min read

Dairy products, including various forms of milk, are generally considered to have a low glycemic index, with the GI of fresh milk typically ranging between 30 and 40. This raises the question of whether evaporated milk, a concentrated version of regular milk, maintains this favorable blood sugar profile.

Quick Summary

Evaporated milk is typically low GI, similar to regular milk, because it contains lactose, protein, and fat that slow glucose absorption. This is different from sweetened condensed milk, which has a much higher GI due to added sugar.

Key Points

Low GI Classification: Unsweetened evaporated milk is considered a low GI food, similar in glycemic effect to regular fresh milk.
Not Condensed Milk: Do not confuse evaporated milk with sweetened condensed milk, which contains a high amount of added sugar and is classified as a medium to high GI food.
Protein and Fat Content: The protein and fat concentrated in evaporated milk help slow down the digestion and absorption of lactose, contributing to a more stable blood sugar response.
Nutrient-Dense: Due to the removal of water, evaporated milk offers a higher concentration of nutrients, including calcium and protein, per serving than fresh milk.
Consider Portion Size: While low GI, evaporated milk is more calorie-dense, so portion control is important for overall weight management and calorie intake.
Beneficial for Recipes: Evaporated milk can be a low GI substitute for high-GI or high-sugar ingredients in many recipes for soups, sauces, and desserts.
Lactose Intolerance: For those with lactose intolerance, evaporated milk contains a concentrated amount of lactose and may not be suitable.

What Exactly is Evaporated Milk?

Evaporated milk is a shelf-stable dairy product made by heating regular milk to remove approximately 60% of its water content. This process concentrates the milk's solids, resulting in a thicker, creamier product with a slightly caramelized color and flavor. Importantly, unlike its counterpart sweetened condensed milk, evaporated milk does not have any added sugar during its production, making it a distinctly different product from a glycemic standpoint. The final product is then homogenized and sterilized before being canned for preservation.

The Glycemic Index of Evaporated Milk

The glycemic index (GI) is a system that ranks carbohydrates based on how they affect blood glucose levels. Foods are classified as low GI (55 or less), medium GI (56-69), or high GI (70 or more). Multiple sources indicate that unsweetened evaporated milk, in its various fat percentages, is likely to have a low glycemic index. Its GI value is estimated to be in a range comparable to that of fresh milk, which is also a low GI food. This is because the primary carbohydrate in milk, lactose, is naturally low GI, and the presence of protein and fat further moderates the glycemic response.

Why Evaporated Milk Remains Low GI

Several nutritional factors explain why evaporated milk doesn't cause a rapid spike in blood sugar:

Lactose: The natural sugar in milk, lactose, has a lower GI compared to other sugars like sucrose. The unique chemical bond in lactose results in its slower hydrolysis and absorption in the body, leading to a more controlled release of glucose.
Protein and Fat: The protein and fat content in evaporated milk, which is more concentrated than in regular milk, also plays a crucial role. These macronutrients slow down the rate of gastric emptying, meaning the food stays in the stomach longer. This delays the digestion and absorption of carbohydrates, which in turn leads to a slower and more gradual rise in blood sugar.
No Added Sugar: The absence of added sugars, a key differentiator from sweetened condensed milk, is the most significant factor. Evaporated milk's GI is a reflection of its natural, concentrated dairy components, not added sweeteners.

Evaporated Milk vs. Sweetened Condensed Milk

It is essential to understand the distinction between evaporated milk and sweetened condensed milk, as they are often confused. Sweetened condensed milk is also a concentrated dairy product, but a large amount of sugar is added during its production. As a result, its glycemic index is significantly higher. For example, sweetened condensed milk has a GI of around 61, classifying it as a medium GI food, and a high glycemic load due to its massive sugar content. Evaporated milk, on the other hand, is unsweetened and therefore much more suitable for a low-GI diet.

Incorporating Evaporated Milk into a Low GI Diet

Here are some practical tips for using evaporated milk while managing blood sugar:

Use in Cooking: Evaporated milk can be an excellent low-GI substitute for higher-GI ingredients in sauces, soups, and casseroles where a rich, creamy texture is desired.
Portion Control: While low GI, evaporated milk is more concentrated and therefore higher in calories and fat than regular milk. Watch your portion sizes, especially if using a full-fat variety, to manage overall energy intake.
Coffee and Tea: A splash of evaporated milk can add a creamy richness to coffee and tea without the sugar. This is a much better low-GI alternative to sugary creamers.
Mix with Fiber: Pairing evaporated milk with high-fiber foods, such as adding it to oatmeal or a whole-grain breakfast bowl, can help further slow down glucose absorption and improve glycemic control.

Comparison of Milk Products by Glycemic Index


Milk Product	Glycemic Index (GI)	Key Differences
Evaporated Milk (Unsweetened)	Low (Similar to fresh milk, approx. 30-40)	Concentrated, unsweetened. Contains natural lactose, protein, and fat.
Sweetened Condensed Milk	Medium (approx. 61)	High in added sugar. Not suitable for a low GI diet.
Fresh Whole Milk	Low (approx. 34)	Natural, unprocessed milk. Contains lactose, protein, and fat.
Fresh Skim Milk	Low (approx. 31)	Natural, lower fat version of milk. Still contains lactose and protein.

Conclusion

In summary, evaporated milk is a low GI food, largely because it contains no added sugar and its natural components of lactose, protein, and fat work together to slow the rate of glucose absorption. This makes it a suitable option for those following a low-GI diet, as long as it is unsweetened and consumed with an awareness of its higher calorie and fat concentration. By understanding the distinction between evaporated milk and its high-sugar counterpart, sweetened condensed milk, consumers can make more informed choices for managing their blood sugar levels. For more information on the GI of various foods, consider consulting a reliable source like the Glycemic Index Foundation (GI Foundation).

Frequently Asked Questions

The main difference is the sugar content. Evaporated milk is simply concentrated, unsweetened milk. Sweetened condensed milk is also concentrated but has a large amount of sugar added, which significantly increases its GI and calorie content.

Yes, unsweetened evaporated milk can generally be included in a diabetic-friendly diet in moderation. Its low GI means it doesn't cause a rapid blood sugar spike, but portion sizes should be monitored due to its higher calorie density.

Yes, the fat content plays a role. As with most dairy products, the fat in milk slows down the digestive process, which in turn helps moderate the glycemic response. Higher fat versions may slow digestion slightly more, but even lower-fat evaporated milk is considered low GI.

In terms of glycemic impact, evaporated milk is not significantly better or worse than regular milk. Both are considered low GI foods. The choice depends on the recipe and desired concentration, but evaporated milk offers more nutrients in a smaller volume.

Yes, evaporated milk is a great substitute for heavy cream in many recipes, such as soups and sauces, offering a similar creamy texture with a lower fat and calorie count, which aligns well with a low GI approach.

The processing, which involves removing water and sterilizing, concentrates the existing nutrients but does not fundamentally alter the glycemic properties of the natural lactose, protein, and fat. Since no sugar is added, the GI remains low.

No, evaporated milk is not suitable for most people with lactose intolerance. As a concentrated form of milk, it contains a higher amount of lactose per serving than fresh milk. Individuals with a cow's milk allergy should also avoid it.

Always read the label carefully. Look for the terms 'Evaporated Milk' or 'Unsweetened Condensed Milk'. If it's 'Sweetened Condensed Milk', it has added sugar. The ingredient list will also confirm if sugar has been added.