Type | Glycemic Index | |
---|
Maltodextrin | Sugar | 110 |
Maltose | Sugar | 105 |
Dextrose | Sugar | 100 |
Glucose | Sugar | 100 |
Trehalose | Sugar | 70 |
HFCS-42 | Modified Sugar | 68 |
Sucrose | Sugar | 65 |
Caramel | Modified Sugar | 60 |
Golden Syrup | Modified Sugar | 60 |
Inverted Sugar | Modified Sugar | 60 |
Refiners Syrup | Modified Sugar | 60 |
HFCS-55 | Modified Sugar | 58 |
Blackstrap Molasses | Sugar Extract | 55 |
Maple Syrup | Natural Sugar | 54 |
Honey | Natural Sugar | 50 |
Sorghum Syrup | Natural Sugar | 50 |
Lactose | Sugar | 45 |
Cane Juice | Sugar Extract | 43 |
Barley Malt Syrup | Modified Sugar | 42 |
HSH | Sugar Alcohol | 35 |
Coconut Palm Sugar | Natural Sugar | 35 |
Maltitol | Sugar Alcohol | 35 |
HFCS-90 | Modified Sugar | 31 |
Brown Rice Syrup | Modified Sugar | 25 |
Fructose | Sugar | 25 |
Galactose | Sugar | 25 |
Agave Syrup | Modified Sugar | 15 |
Xylitol | Sugar Alcohol | 12 |
Glycerol | Sugar Alcohol | 5 |
Sorbitol | Sugar Alcohol | 4 |
Lactitol | Sugar Alcohol | 3 |
Isomalt | Sugar Alcohol | 2 |
Mannitol | Sugar Alcohol | 2 |
Erythritol | Sugar Alcohol | 1 |
Yacon Syrup | Natural Sweetener | 1 |
Oligofructose | Sugar Fiber | 1 |
Inulin | Sugar Fiber | 1 |
Brazzein | Natural Sweetener | 0 |
Curculin | Natural Sweetener | 0 |
Glycyrrhizin | Natural Sweetener | 0 |
Luo Han Guo | Natural Sweetener | 0 |
Miraculin | Natural Sweetener | 0 |
Monellin | Natural Sweetener | 0 |
Pentadin | Natural Sweetener | 0 |
Stevia | Natural Sweetener | 0 |
Thaumatin | Natural Sweetener | 0 |
Acesulfame K | Artificial Sweetener | 0 |
Alitame | Artificial Sweetener | 0 |
Aspartame | Artificial Sweetener | 0 |
Cyclamate | Artificial Sweetener | 0 |
Neotame | Artificial Sweetener | 0 |
Saccharin | Artificial Sweetener | 0 |
Sucralose | Artificial Sweetener | 0 |
The University of Sydney publishes a
searchable database containing the results of glycemic testing.
Agave has been delisted and banned by the
Glycemic Research Institute of Washington DC because serious side effects were observed in clinical trials.
Coconut Palm Sugar contains mainly sucrose and one would expect a GI of about 65. However it scores well in the glycemic index for sweeteners list. Tests have indicated a GI of only about 35. This may be partly because of other substances in it such as soluble fiber. However, the testing was very limited. More testing may well produce a higher GI.
Yacon Syrup, scores best in the Glycemic Index for Sweeteners that are sugar based. It derives it's sweetness from Fructo-oligosaccharides, a type of sugar with a very low GI. It is probably the only truly raw, organic, natural, low calorie, and low glycemic sweetener available.
Sugar alcohols tend to have very low GIs. In particular Erythritol has a GI of only 1, and it is a safe low calorie sweetener that occurs naturally in some fruits and mushrooms.
Both the natural zero calorie sweeteners such as Stevia, and the artificial ones such as Saccharin have no glycemic index. They do not raise blood sugar at all. This brings up another issue: The human body is programmed to react to the taste of sweet things.
Studies have shown that insulin is secreted by the pancreas soon after the sweet taste is experienced on the tongue, whether the substance contains calories or not. The body is fooled by the zero calorie sweetener. It expects glucose to hit the bloodstream and it gets none. However this does not take into account several useful aspects of zero calorie sweeteners:
1. They do not cause a blood sugar spike and this alone is beneficial to health.
2. They are suitable for diabetics who would otherwise have a limited choice of sweet things.
3. They are harmless to teeth.
4. All things being equal they contain no calories and should be of assistance in a diet plan.