You’re probably aware that sugars can raise your blood sugar and aren’t ideal for low-carb diets (sugars=carbs!). One of the terms mentioned often in terms of blood sugar management and low-carb diets is the glycemic index.
Some of the sweeteners with the highest glycemic indexes include:
- Glucose powder
- Maltose
- Dextrose
- Brown rice syrup
What is the glycemic index, and what does it mean? We’ll answer that question and review 15 high glycemic index sugars and sweeteners next!
What is the glycemic index?
The glycemic index (GI) measures how much a single food affects your blood sugar levels. The scale for the glycemic index goes from 0-100, with pure glucose (the same type of sugar in your bloodstream) having a score of 100.
Sweeteners can be classified as low, medium, or high on the glycemic index scale. Here is how these categories are broken down:
Low GI: 0-55
Medium GI: 56-69
High GI: 70-100+
Because regular sweeteners (not artificial sweeteners or sugar alcohols) contain carbs (mostly in the form of sugar), they generally have higher glycemic indexes. The type of sugar in sweeteners can impact their glycemic index, too.
For example, pure glucose has a glycemic index of 100, fructose has a glycemic index of 25, and sucrose (a blend of glucose and fructose) has a glycemic index of 65.
High glycemic index sugars and sweeteners
An accurate glycemic index score isn’t available for all of the sweeteners, but we rounded up some of the highest glycemic index sugars below.
- Beet sugar – 64
Regular sugar typically comes from sugar cane but it can also come from beets. Your bag of sugar should state the source if you’re curious!)
- Brown rice syrup – 98
One of the highest glycemic index sweeteners, brown rice syrup acts like pure glucose in your body even though it’s made up of three different types of sugars (maltotriose, maltose, and glucose).
Brown rice syrup doesn’t contain fructose, so it’s a good option if you’re sensitive to fructose or on a special diet like the low FODMAP diet.
- Brown sugar – 65
Most types of brown sugar are table sugar with molasses added, so the glycemic index is the same as regular sugar (cane sugar or beet sugar).
- Cane sugar (table sugar) – 65
The most popular sweetener in most pantries is cane sugar (AKA regular sugar, white sugar, granulated sugar, etc). Even though it’s medium on the glycemic index scale, eating a lot of cane sugar can still raise your blood sugar significantly if you have health conditions like prediabetes or diabetes.
- Corn syrup -~90+
Corn syrup is made by converting the starch in corn starch to sugar, which yields a sweetener that consists primarily of glucose. It’s a popular sweetener in processed foods because it helps preserve shelf stability while providing a less expensive sweetener compared to regular sugar.
- Decorating sugar – likely around 65
Decorating sugar is the same as table sugar (cane sugar), but with coarser pieces that are resistant to melting. Decorating sugar is popular for topping cakes, cupcakes, and other baked goods as an edible decoration.
- Dextrose – 100
Dextrose is a type of sugar very similar to glucose, which is why it’s no surprise that it has a GI of 100 (similar to pure glucose). Like corn syrup, dextrose is used in processed foods and usually comes from refined corn, wheat, or rice.
- Glucose powder – 100
Glucose powder isn’t a very traditional sweetener in terms of home use, but it can be used in processed foods. The glycemic index of pure glucose is 100, the same as glucose powder (not surprising).
- High-fructose corn syrup – ~73+
Also abbreviated HFCS, high-fructose corn syrup is one of the most popular refined sweeteners in processed foods and sugary drinks. It’s made by converting some of the glucose molecules into fructose.
- Maltodextrin – 95
This highly refined sweetener is made from rice, wheat, corn, or potato starch. It has a higher GI than regular sugar, so isn’t the best choice if you have blood sugar problems or are on a low-carb diet.
- Maltose – 105
Maltose is a sugar made of two glucose molecules bound together. Also called malt sugar, maltose has a higher glycemic index than table sugar but isn’t as sweet (it’s around 30-60% as sweet as sugar).
- Panela – 65
Panela is a form of cane sugar, which is why it has a similar glycemic index.
- Powdered sugar – 65
Powdered sugar is made from cane sugar that has been even more finely ground to make a light, fine powder. It’s popular for making frosting, topping baked goods, and more.
- Simple syrup – likely around 65 (a blend of table sugar and water)
Simple syrup is made by combining equal parts white sugar and water so it can easily mix into things like mixed drinks without grittiness.
- Turbinado sugar – 65
Also called raw sugar, turbinado sugar is a less processed form of white granulated sugar – but is no lower on the glycemic index scale.
FAQs:
The sweetener with the highest glycemic index is maltose, which has a glycemic index of 105. Maltose is a sugar made up of two joined glucose molecules.
Artificial sweeteners have low glycemic indexes (0) because they don’t contain carbs or sugar.
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