Once you master the concepts of saturated versus unsaturated fats and processed versus unprocessed grains, it's time to take on the glycemic index and glycemic load. The GI and GL numbers for applesauce will vary depending on whether you make applesauce from scratch, with no added sugar, whether you buy a gourmet brand with a low GI sugar or whether you buy a processed version off the shelves of your local grocery with lots of added sugar.
The Glycemic Index
When your body breaks down carbohydrates, it does so by converting them to sugar. Your pancreas and liver release hormones, called insulin, that help your body process and absorb the sugar. Carbohydrates that also contain lots of fiber, such as whole grains and most fruits and vegetables, break down more slowly, decreasing spikes of sugar in your blood stream that your body has to cope with. The glycemic index measure how fast this process takes place.
The GI of Applesauce and Other Foods
Foods high on the GI, such as white bread and white potatoes, break down quickly and have GI scores of 70 or higher. Other foods, such as oatmeal and whole wheat bread, break down more slowly had have scores lower than 55. Applesauce, along with pineapple and berries, score 53, a number qualifying it as low on the index, according to a 2006 GI table in "The Journal of Nutrition." A 2000 article in "The American Journal of Clinical Nutrition" listed sweetened applesauce as a component of a high GI meal.
Glycemic Load and Applesauce
The glycemic load measures the ratio of carbohydrates to other nutrients in a particular food. For example, watermelon has a high GI, but a low GL because it has so much water compared to its carbohydrates and doesn't cause a spike in blood sugar. Foods with a GL over 20 are high, those that score 11 to 19 are medium and those with scores under 10 are low. According to the 2006 "Journal of Nutrition" table, applesauce has a GL score of 10 to 11, making it a medium to low level food.
Sugars
The GI scores for applesauce differ because different products have different types of sugar. According to "The Nibble" magazine, unsweetened fruit contains fructose, with a low GI score of 23, whereas sucrose, or ordinary table sugar, has a higher GI. "The Nibble" notes that agave sugar, found in health food stores has a low GI, because it has 90 percent fructose and 10 percent sucrose. To keep the GI and GL of applesauce low, make your own using a low-GI sugar.
References
- The Nutrition Source: Carbohydrates and the Glycemic Load
- "The Journal of Nutrition"; Development of a Glycemic Index Database for Food Frequency Questionnaires Used in Epidemiologic Studies; Neuhouser et al.; June 2006
- "The American Journal of Clinical Nutrition"; Dietary Composition and Physiologic Adaptations to Energy Restriction; April 2000
- :The Nibble: How Sweet It Is -- A Glossary of Sugar and Syrup Terms
