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Low GI Sugar: What is it?

Low Glycemic Index Sugar is a type of sugar that has a lower glycemic index, which means it doesn't spike blood glucose as much. Read more here!

Raw sugar on a bench and spoons

I was wandering through the supermarket looking for sugar when I stumbled  across a packed of sugar labeled Low GI Sugar!

What is Low GI Sugar?

Low GI sugar is a processed sugar that releases glucose more slowly than regular table sugar.

The 'GI' in low GI sugar stands for Glycemic Index and measures carbohydrates' effect on blood glucose levels. The GI scale ranges from 0 to 100, with the higher numbers indicating foods that release glucose into the bloodstream faster. Low GI foods release glucose more slowly, so they're sometimes recommended for people with diabetes to help produce less of an insulin spike.

What are the Different Types of Sugars?

There are many different types of sugars in our food. The two most common types of sugars are fructose and glucose. Glucose is a simple sugar found naturally in all plant and animal cells. Fructose is a type of sugar found in fruit, honey, and other foods.

Fructose is often called the "fruit sugar" because it's found in fruits like apples, oranges, and strawberries. Fructose has a lower glycemic index than glucose, so it doesn't cause as much of an insulin spike when consumed by the body. This means that fructose can benefit people with diabetes because it doesn't cause blood sugar levels to rise too high when eaten. So the sugars in fruits, vegetables, and legumes would be lower in GI compared to regular table sugar, for example.

Sucrose is regular table sugar. It's a combination of glucose and fructose!  

Are Low GI Table Sugars Better? 

It depends! There are many varieties of sugar available. They use slightly different processing methods and will have moderate differences in their GI and other minerals and properties contents. And this is something that you can consider when making a purchase.

I enjoyed this Low GI Sugar, it had a great taste and went well in my coffee! I also enjoy adding a teaspoon of coconut sugar to my coffee when I have some available. Coconut sugar is less sweet, so it may not be for all. It's considered lower GI, but for the amount I use and the other foods I'm eating at the time, it's unlikely to make a massive difference to my blood sugar. 

So it does come down to personal preference and what works for you. Using moderate amounts of regular white table sugar is perfectly fine too, and you shouldn't beat yourself for being any less 'healthy' up if you don't get the low GI variety. 

The best way to figure out what kind of sugar you should use is to think about what you will use it for and how much you will need. The best sugar will be one that suits your needs the most— particularly if you're baking something. 

Other ways to reduce the GI in a meal

If you want to reduce the GI of a meal, think about foods rich in fiber or high in protein. Like whole grains, legumes, and vegetables. These foods will help slow digestion, help you feel satisfied, and help keep your blood glucose more steady to boot!


Image credit: Flat Lay Photos


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