The glycemic index measures the impact of foods on blood sugar and insulin levels in the body. Foods lower on the glycemic index have a reduced effect on blood sugar and insulin levels. Low-glycemic sweeteners will raise your blood sugar less than granulated white sugar. Opting for foods lower on the glycemic index, or GI, is essential for diabetics, and may be helpful for weight loss as well.
Sweeteners and the Glycemic Index
While white sugar has a glycemic index of 100, other sweeteners are ranked somewhat lower. Foods with a GI index of 70 or more are high on the glycemic index, while foods from 56 to 69 are moderate. Carbohydrates with a GI of less than 55 are considered low. Honey has a glycemic index of 55, maple syrup ranks at 45, while agave nectar is somewhat lower. Honey, maple syrup and agave nectar will have less impact on blood glucose and insulin levels than white or brown sugar.
Calories and Carbohydrates
While honey, agave nectar and other natural sweeteners are lower on the glycemic index than sugar, they do contain both calories and carbohydrates. One tablespoon of honey contains 64 calories and 17 grams of carbohydrates, while one tablespoon of white sugar contains 49 calories and 13 grams of carbohydrates. Both honey and agave nectar are sweeter than sugar, so you may be satisfied with less. Whether you are watching your total calorie intake or managing a diabetic diet, monitoring your calories and carbohydrates is as important as considering the glycemic index of the sweeteners you consume.
The Benefits and Drawbacks of the Glycemic Index
The glycemic index is somewhat more complicated than it appears at first glance. Foods are typically eaten in combination, making it more difficult to assess the impact of a meal or snack on blood glucose and insulin levels. You can balance higher-GI foods by pairing them with lower-GI foods. While the glycemic index can be a helpful guide to choosing sweeteners and other foods, you should keep both portion control and good nutrition in mind.
Artificial Sweeteners
While honey, agave nectar and maple syrup may have less effect on your blood sugar than sugar, artificial sweeteners and alternatives, including sucralose, aspartame and stevia are very low in calories or free of calories and have no carbohydrates. These sweeteners will have no impact on your blood sugar and can be used to fill cravings for sweet treats if you're diabetic or are on a reduced sugar diet without factoring additional calories or carbs into your diet plan.
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