Sweeteners GI and sugars

I’ve tried a lot of different sweeteners over the years and haven’t eaten anything with refined sugars in years! I eat a lot of Low GI foods and avoid all those nasty processed foods.

I’ve decided to do a little list of some of the sweeteners I’ve used and the glycaemic index (GI) for them so you can see the difference.

This is a rating out of 100 for each of them, so anything under 50 is a lower GI than something that is sitting at 100. We are looking for low GI foods in our diet.

A high GI sweetener elevates the blood glucose levels similarly to sugar (sucrose) so use these sparingly. Anyone with diabetes for example would be looking for a low GI sweetener.

Low GI foods are great as they slowly release energy so you have a great level throughout the day without feeling that slump after your sugar hit wears off!

While the GI level shows us how it affects the blood glucose levels, it doesn't tell us about the type of sugar composition we are consuming. But starting with a sweetener that has low GI is definitely a lot better for you than straight out table sugar!

Sugars a broken down into two types – Monosaccharide’s and Disaccharides (Carbohydrates)

Monosaccharides

Out of the two, Monosaccharides require the least effort by the body to break down. This means that they readily available for energy more quickly than disaccharides.

Glucose - this is found in foods such as pasta, whole grain bread, legumes and a range of vegetables. Glucose is the body's main source of energy.

Fructose - the 'fruit sugar' which you will find in foods such as fruit, honey, some vegetables and soft drinks.

Galactose – a ‘milk sugar’ a component of lactose and is found in foods such as legumes, dairy products and dried figs.

Disaccharides

This is a sugar composed of two monosaccharides molecules, making the body work harder for the energy.

Sucrose - your 'table sugar' and chemically consists of glucose and fructose.

Sucrose is found in sugarcane, some fruits and vegetables, and sweetened products (e.g. cereal, ice cream, baked desserts and yoghurt).

Lactose - the 'milk sugar' and chemically consists of glucose and galactose. This is found in dairy products but is often added to bread and baked goods, lollies, desserts, cereals and processed snacks.

Maltose - the 'malt sugar' and chemically consists of two glucose molecules. Maltose is found in 'malt products' such as malted milkshakes, lollies and beer and in cereals containing barley.

Here is the list of sweeteners, the glycemic index and the sugar molecule breakdown:

Coconut Sugar – this is evaporated sap from the coconut tree. It doesn’t dissolve very well so choose carefully when you decide what you will use this form. The major component of coconut sugar is sucrose 79 percent (which is fructose and glucose), the remainder is glucose and fructose as single molecules.

GI rating: 35 (Natural Sugar)

Agave Syrup – The sap from the cactus plant, tastes similar to honey and is about 1.5 times sweeter than sugar! The sugar in Agave Syrup is made up of Fructose (75%) and Glucose (25%), depending on manufacturing.

GI rating: 15 (Modified Sugar)

Stevia Powder– This is a herb from South America which has been used for centuries. It is 300 times sweeter than honey! It has zero calories but does have an after taste so it’s a personal preference here. I love it but my husband hates it!

Opt for the green powdered version as it’s less processed than that horrible white stuff you find in the supermarket. Stevia is fructose free and is a glucose - from a plant containing substances called glycosides that give it its sweet flavor.

GI rating: 0 (Natural sweetener)

Lucuma Powder– Made from the Peruvian Lucuma fruit (egg fruit). Naturally fruity flavour and rich in minerals; takes like maple syrup. Has 2 grams of calories per tablespoon and has a light maple flavour. Lucuma is largely as starch but does contain glucose, fructose and sucrose Herbalguides.com shows "The amount present in 100 g pulp of dry, mature lucuma fruit is as follows: glucose 8.4 g, fructose 4.7 g, sucrose 1.7 g, and inositol 0.06 g."

GI rating: 7 (Natural sugar)

Raw Honey (unprocessed) – Honey is made by bees; using the nectar from flowering plants and is saved inside the beehive. Rich in antioxidants, minerals and amino acids, has a much lower GI than table sugar but more calories than sugar. Make sure you are not buying that nasty honey in the supermarkets which isn't natural. Raw honey will crystallise when its cold. Honey contains about 38 per cent fructose and 22 percent glucose , with remaining sugars including maltose, sucrose, and other complex carbohydrates.

GI rating: 50 (natural sugar)

Maple Syrup – is made from the sap of various maple trees. Buy natural maple syrup and make sure you check the ingredients when buying maple syrup to ensure it has no added sugar!

Still very highly processed but doesn’t spike your blood glucose as much as refined sugar.

Same calories as sugar but you only need 2/3 a cup of maple syrup compared to 1 cup of sugar as it sweeter. Maple Syrup is primarily in the form of the sucrose, with some glucose and fructose.

GI rating: 54 (Natural Sugar)

Barley Malt Syrup – Made from soaking & sprouting barley to make malt; then cooking down into a sweetener. Has a texture like molasses, pretty strong taste. BMS contains about 60% maltose, with the remaining sugars including fructose, glucose, sucrose.

GI rating: 42 (Modified Sugar)

Brown Rice Syrup – This is made from boiled rice and has a butterscotch sweet flavour. Doesn’t digest rapidly like most sweeteners and contains a lot of calories. The final product contains soluble complex carbohydrates, mostly maltose and a small amount of glucose. And is 100 per cent fructose free!

GI rating: 25 (Modified Sugar)

Date Sugar – Ground dates, that’s it! So its not has heavily processed like agave or maple syrup. Tastes like brown sugar but sweeter. This sugar also doesn’t dissolve very well but it also comes in a syrup from. The sugars in dates is made up of almost equal portions of Fructose and Glucose.

GI rating: 42 (Natural Sugar)

Yacon (Peruvian apple)– Yacon is a plant is South America and the fruit is used to make a sweetener. This has half the calories to sugar and breaks down slowly. It’s a prebiotic that promotes healthy bacteria in your digestive system. People use yacon so often is its anti-hyperclycemic effects. The fructooligosaccharides in yacon mean that the body does not absorb any simple sugars (the fructose molecules can not be ingested into the body).

GI rating: 1 (Natural Sweetener)

Some other sugars to give you an idea:

Refined Sugar (sucrose) GI 63

Glucose GI 100

Blackstrap molasses GI 55

Not all sugars are bad and some are essential to the body, consuming fruits (if you don't have a fructose intolerance) is healthy and part of the daily recommended diet. Fruits are not just liquid fructose, they are real foods! They have with low energy density and lots of fiber.

Remember, everything in moderation! Limit the amount of sweets and processed foods you eat will help control your sugar levels and help maintain a healthy nutritious diet.