Most sugars are refined. Although some are marketed as being more natural and healthier, sugar is not found naturally in nature, perhaps with the exception of honey and maple water. A glycemic index of 55 or below is low and is considered a healthier choice, while a GI of 70 or above should be avoided. Medium-GI foods, with a GI between 56 and 69, can be consumed with moderation. Even if the GI of refined sugars can be low, medium or high, all of them provides about four calories per gram, and none of them constitute a significant source of important nutrients.
Table Sugar
The regular sugar found in most people's kitchens is called sucrose. The GI of table sugar is 60, on average, which makes it a medium-GI sugar.
Fructose
Fructose is the natural sugar found in fruits. It can be extracted and is also sold as a white powder, similar to table sugar. It has a sweeter taste, so smaller amounts can be used, and it has a low-GI value between 12 and 23.
Corn Syrup
Corn syrup has a GI value of 75, which falls in the high GI category. The glycemic index of high-fructose corn syrup hasn't been evaluated and may vary, depending on its proportion of fructose to glucose, which varies with the type of high-fructose corn syrup used.
Coconut Palm Sugar
Coconut palm sugar is made from the sap of the coconut palm tree, which is boiled and then processed into small granules. This sugar has a low GI value of 35.
Cane Juice
Sugar cane juice has a GI of 43, and evaporated cane juice has a GI of 55, which are both considered low GI values. These sweeteners are less refined than most sugar and often marketed as healthy sugars but still have to undergo a few processes to be produced. Like all sugars, they should be consumed in moderation.
Agave Syrup
Agave syrup, also called agave nectar, is produced from a plant called blue agave cactus. Because of its high fructose content, agave syrup has a low glycemic index value, ranging between 10 and 19.
Brown Rice Syrup
Brown rice syrup is produced from rice, as its name suggests. It has a low GI value of 25.
Dextrose or Glucose
Pure glucose is used as a reference when testing the glycemic index value of most foods. Glucose has a very high glycemic index, ranked at 100. Many processed foods contain dextrose as part of their ingredients.
Maltodextrin
Maltodextrin is a sweetener that you probably don't have in your cupboards, but that is commonly added in many processed foods. Avoid foods with this ingredient in the ingredient list because of its very high glycemic index of 150.
