Originally, carbohydrates were classified as “simple” or “complex” based on how they affected blood glucose (sugar) levels in the body. The glycemic index (GI) replaces this idea by ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase glucose levels.
Depending on the carbohydrate, it breaks down slowly or quickly.
The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose. The pancreas secretes insulin, which helps glucose move from the blood to the cells. Once inside a cell, glucose is ‘burned’ along with oxygen to produce energy. The body converts excess glucose from food into glycogen. Glycogen is stored within the muscle tissue and the liver and supplements blood glucose levels as they drop between meals or during exercise.
Glucose levels are understood on a scale from 0 to 100:
Low GI foods (0-55) raise blood sugar slowly: fruits, vegetables, legumes, and whole grains.
Medium GI foods (56-69) moderately raise blood sugar: brown rice and whole wheat products.
High GI foods (70+) raise blood sugar quickly: sugary, white bread, and many processed foods.
Common Sweeteners and glycemic index (GI):
Agave syrup: 15-30 (varies by fructose content)
Barley Malt Syrup: 42
Brown Rice Syrup: 98
Coconut Sugar: 54
Date Sugar: 48
Fructose: 23
Glucose/Dextrose: 100
Corn Syrup: 62-68
Honey: 58
Lactose: 46
Maltitol: 35
Maple syrup: 54
Molasses: 55
Monk Fruit:0
Palm Sugar: 35
Sorbitol: 9
Stevia: 0
Sucrose: 65
Turbinado: 65
Xylitol: 12
Yacon Syrup: 1
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