The glycemic index, or GI, ranks food based on how they will affect your blood sugar levels, especially after eating carbohydrates, starches and sugars. GI values below 55 are low, between 56 and 69 are medium, and above 70 are high. Low GI sugars help your blood sugar levels to remain more stable, whereas high GI sugars can cause large fluctuations in your blood sugar levels.
Sucrose
Sucrose refers to table sugar and constitutes a disaccharide comprising a fructose and a glucose molecule bond. The GI value of sucrose ranges between 58 and 65, according to the "International Table of Glycemic Index and Glycemic Load Values."
Honey
Honey constitutes a popular natural sweetener. Its GI varies a lot depending on the type of honey and its fructose content, but the value ranges between 35 up to 87. A higher fructose content is associated with a lower GI.
Maple Syrup
Pure maple syrup has a low GI, with a value of 54. However, maple-flavored syrups have a higher GI, reaching 68, according to the University of Sydney GI Database.
Agave Syrup
Agave syrup is extracted from a plant. Depending on its fructose content, its GI varies between 10 and 19. Agave syrup with a 90 percent to 97 percent fructose content has a lower GI value of 10, while agave syrup with a lower fructose content has a slightly higher GI value of 19.
Fructose
Fructose, the natural sugar found in fruit, is extracted and used as a sweetener. Its GI is very low compared to table sugar, with values ranging between 11 and 23. However, this sweetener is not recommended for people with diabetes or high triglycerides levels because increased fructose consumption is associated with higher triglycerides levels.
Glucose
Pure glucose is usually not found naturally in food but is sometimes used as a sweetener in processed foods. Its GI is the highest, with a value reaching 100.
Maltitol
Maltitol constitutes a sugar-alcohol often added to sugar-free foods, such as sugar-free chocolate. This sweetener provides about half the calories compared to traditional sugar and its GI of 26 makes it a low GI sweetener.
Hypocalorie Sweeteners
Stevia, sucralose, acesulfame-potassium, aspartame and other artificial sweeteners have a GI corresponding to zero because they are completely carbohydrate-free and do not impact blood sugar concentrations after their consumption.
References
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Value; Kaye Foster-Powell et al; 2002
- Harvard School of Public Health: Glycemic Index and Glycemic Load for 100+ Foods
- Health Central: The Fructose Puzzle
- Calorie Control Council: Maltitol
