डेयरी
कम ग्लाइसेमिक इंडेक्स
छाछ (नमकीन)
2–5g चीनी प्रति 1 glass (~200ml)
स्रोत: Recipe-based estimate — salted buttermilk, negligible added sugar. Total carbs: equal to total sugar — lactose is the only carbohydrate here, no starch. GI: low — fermentation and dairy fat/protein slow lactose absorption. · अंतिम सत्यापन 2026-08-26
दही (सादा)
5g चीनी प्रति 100g
स्रोत: Nutrition-app estimate for plain curd — no added sugar. Total carbs: equal to total sugar — lactose is the only carbohydrate in plain curd, no starch. GI: low — fermentation and dairy fat/protein slow lactose absorption. · अंतिम सत्यापन 2026-08-26
दूध (सादा, फुल क्रीम)
9–10g चीनी प्रति 1 glass (~200ml)
स्रोत: USDA FoodData Central — whole milk, ~4.8g lactose per 100ml, scaled to a 200ml glass. Total carbs: equal to total sugar — lactose is the only carbohydrate in milk, no starch. GI: low, per published glycemic index research. · अंतिम सत्यापन 2026-08-26
मध्यम ग्लाइसेमिक इंडेक्स
मिष्टी दोई (मीठा बंगाली दही)
20–24g चीनी प्रति 100g
स्रोत: Retail label data for a commercial mishti doi product — 23g sugar per 100g. Total carbs: equal to total sugar — no starch component beyond the lactose/added-sugar base. GI: medium — the dairy fat/protein moderates the added sugar somewhat, though the concentration here is high. · अंतिम सत्यापन 2026-08-26
मीठा फ्लेवर्ड योगर्ट (फल)
13–15g चीनी प्रति 100g cup
स्रोत: Nutrition-database estimate for fruit-flavoured sweetened yogurt. Total carbs: equal to total sugar — no starch component beyond the lactose/fruit/added-sugar base. GI: medium — the dairy fat/protein moderates the added sugar somewhat. · अंतिम सत्यापन 2026-08-26
मीठी लस्सी
26–30g चीनी प्रति 1 glass (~240ml)
स्रोत: Recipe nutrition estimate (~28g/serving); sugar added to taste, so recipe-dependent. Total carbs: equal to total sugar — no starch component beyond the lactose/added-sugar base. GI: medium — the dairy fat moderates the added sugar somewhat, but the sugar load here is still substantial. · अंतिम सत्यापन 2026-08-26
मैंगो लस्सी
28–34g चीनी प्रति 1.5 cups (~360ml)
स्रोत: Multiple recipe-nutrition estimates (22g at a 240ml serving, 28g at a 340ml serving) scaled to a 1.5-cup (360ml) reference serving. Total carbs: equal to total sugar — no starch component beyond the lactose/mango/added-sugar base. GI: medium — the dairy fat moderates the added sugar somewhat, but the sugar load here is still substantial. · अंतिम सत्यापन 2026-08-26