The glycemic index is a system of measurement that determines the impact carbohydrates have on blood-glucose levels. Carbohydrates that release energy quickly, such as sugar, cause greater fluctuations in blood-glucose levels than foods with a slower release of energy, such as whole grains. Although carbohydrates with a high glycemic index provide a sudden supply of energy, that energy is quickly diminished and often results in fatigue or hunger. A variety of honey and maple syrup products have a low-to-moderate effect on blood-glucose levels. Consult with your health-care adviser regarding diet recommendations.
Background Information
According to Oregon State University's Linus Pauling Institute, the glycemic index of a carbohydrate is determined by feeding volunteers a test food and a control food on various days. Both food groups contain approximately 50 g of carbohydrates. Blood samples are then drawn before eating and at regular intervals for several hours after consumption. Blood-glucose fluctuations are then recorded as a curve and the glycemic index is calculated by dividing the area under the curve after the test food has be ingested by the corresponding area under the curve after the control food has been ingested. The University of Sydney states that a low glycemic index has a ranking of below 55; foods with a moderate glycemic index have values between 56 and 69; carbohydrates ranked high on the glycemic index scale have values of 70 or above.
GI Value of Honey
Honey is a natural sweetener that is composed of several sugar compounds, including glucose, sucrose and fructose. It is produced from the nectar of plants by bees. Depending on the type of honey, the glycemic index will vary. The Glycemic Index Database states that locust honey has a glycemic index value of 32, yellow box honey has a glycemic index value of 35 and stringy bark honey has a glycemic index value of 44. Commercial blends of honey, such as clover honey and pure honey, have a glycemic index value of 69 and 58, respectively.
GI Value of Maple Syrup
Production of maple syrup occurs throughout the Northeastern region of the United States, as well as Canada. Maple syrup is made from the sap of black, red or sugar maple trees. The sap is boiled to evaporate its water content. The evaporation process produces a more concentrated maple syrup. The Glycemic Index Database states that pure maple syrup has a glycemic index value of 54, while flavored maple syrup as a glycemic index value of 68.
Considerations
Although honey and maple syrup alone have a low-to-moderate affect on blood-glucose levels, they are often coupled with other carbohydrates that may cause significant blood-glucose fluctuations. Pancakes, for instance, may have a glycemic index ranging between 46 and 102. To control the impact honey or maple syrup may have on blood-glucose levels, combine either with a high-fiber food source, such as oatmeal. Because fiber naturally takes longer to digest, it slows the rate at which blood-glucose levels are elevated. Protein, such as salmon or poultry, will have the same affect.
