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Old 08-02-2012, 11:38 AM   #1
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Sweeteners' Glycemic Index rating

I find this list I came across on another LC forum very enlightening. Maltitol really surprised me. It may help you decide which sweeteners you're willing to use in your baking efforts. Sure will influence my decision-making in future. I never even HEARD of some of these!!

Glycemic Index of various Sweetening Agents

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
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Old 08-02-2012, 12:27 PM   #2
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I've been keeping a chart just like this for years. But I have values for some things different than what you posted. Although not a huge difference, for two of the sweeteners I use with regularity, I have a 2005 notation: "They emailed me back and told me that the glycemic index for LoHan was 4, thus making it lower than Xylitol which is 7." A little different than what you have, but really not much.

Thank you so much for posting this. It is VERY helpful!
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Old 08-02-2012, 12:40 PM   #3
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Another thing to keep in mind is that just because a sweetener doesn't raise your blood sugar, doesn't mean it's good for you - specifically I think of agave, which is often higher in fructose than HFCS, and which your liver processes differently than many other sugars; from what I've read (and I don't have any sources to cite specifically at the moment, sorry!) the liver can store HFCS/agave and the like as FAT very readily.

Glycemic indexes are useful but don't tell the whole story sometimes!
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Old 08-02-2012, 01:31 PM   #4
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I read that agave is about 90% fructose.
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Old 08-02-2012, 02:05 PM   #5
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I've read that too, Soobee. Which makes me mad because they've touted agave as so much HEALTHIER for you - and it's NOT!
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Old 08-02-2012, 06:56 PM   #6
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I suspect Googling would turn up a lot of glycemic index lists that would deviate on various entries. It always pays to check several sources and compare though.
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Old 08-03-2012, 03:52 AM   #7
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I find this glycemic index very helpful, because I use it to figure out carb impact on sugar alcohols. It's not reliable on other sweeteners unless you know the fructose content.
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Old 08-04-2012, 08:40 PM   #8
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Yep, I'm sticking with my Stevia.
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Old 08-05-2012, 03:50 AM   #9
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Another thing to keep in mind is that just because a sweetener doesn't raise your blood sugar, doesn't mean it's good for you - specifically I think of agave, which is often higher in fructose than HFCS, and which your liver processes differently than many other sugars; from what I've read (and I don't have any sources to cite specifically at the moment, sorry!) the liver can store HFCS/agave and the like as FAT very readily.

Glycemic indexes are useful but don't tell the whole story sometimes!

From what I've read and heard it's the fructose that is so bad for you - worse than sugar in how the body processes it. Even though it has a low GI. as you say, Char, that's not the whole story. And Maltitol raises my BG as high as sugar does. For me, the safest bet is sucralose and erythritol.
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Old 03-19-2013, 07:35 PM   #10
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Bump.
So does anyone know is Yacon is good for you or if it's another agave-like problem?
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