The “glycemic index” for sweeteners is a function of three things:
1. The amount of carbohydrate present.
2. The type of carbohydrate present.
3. The presence of other substances (soluble fiber for example) that slow metabolism of carbohydrates.
Glucose has a glycemic index (GI) of 100 and fructose is 25. Sucrose (ordinary sugar) which is made up of a combination of these two has a GI of 65.
Glycemic Index of Sweeteners
|Golden Syrup||Modified Sugar||60|
|Inverted Sugar||Modified Sugar||60|
|Refiners Syrup||Modified Sugar||60|
|Blackstrap Molasses||Sugar Extract||55|
|Maple Syrup||Natural Sugar||54|
|Sorghum Syrup||Natural Sugar||50|
|Cane Juice||Sugar Extract||43|
|Barley Malt Syrup||Modified Sugar||42|
|Coconut Palm Sugar||Natural Sugar||35|
|Brown Rice Syrup||Modified Sugar||25|
|Agave Syrup||Modified Sugar||15|
|Yacon Syrup||Natural Sweetener||1|
|Luo Han Guo||Natural Sweetener||0|
|Acesulfame K||Artificial Sweetener||0|
It’s best to avoid as much sugar as possible (high sugar fruits in moderation). Especially “Artificial Sweeteners” & “Modified Sugars”. Even “Natural Sugars” are extremely HIGH on the GI index. I only use “STEVIA” & “XYLITOL” (here and there I use RAW Organic HONEY“. The Xylitol you use should be sugar alcohol from “BIRCH TREES” and if you are using “CORN Xylitol ” be sure it is NON GMO’d CORN!!!! Not all companies are equal/trust worthy.
Make sure to do your research..so you KNOW what’s going into your body. Things change often with food/companies. Also, for those who have sensitivities to GRAINS it is best to go with the “BIRCH TREES” xylitol. (corn is a grain) – (WINK)
Unsweetened apple sauce, berries and fruit are some natural ways to sweeten your recipes for baking.
Start reading labels VERY closely! You will notice that almost every processed food contains “Maltodextrin” & “Dextrose”. I was amazed to see how many items contain this. POTATO CHIPS especially!
(When cooking with Xylitol please do not feed your pets/animals) When Cooking With Xylitol
I’m am posting an article from a dear friend of mine “Elise” who also has an amazing informative BLOG, please check it out: Healing Cuisine. This is a write up she posted on her site! Healing Cuisine – Glycemic Index
What is Stevia and why is it creating such a buzz lately? Stevia Rebaudiana is an natural herb in the Chrysanthemum family which grows in parts of Paraguay and Brazil. The steviosides (steviol glycosides, or sugar molecules) in its leaves account for its incredible sweetness, making it unique among the nearly 300 different species of Stevia plants. The sweet steviosides have been extracted and used as sweetener in South America since 1887, the earliest time it was recorded. Today, Stevia is widely used in South America, Asia, Israel, Spain and other parts of Europe. It is becoming more main stream in the U.S., but has seen resistance from the FDA as they try to protect their money flow coming from artificial sweeteners.
COOKING WITH STEVIA
Replace each cup of sugar in your recipe with 1 cup of apple fiber, as well as 1 1/2 teaspoons of Stevia Liquid. This will replace both the sweetness and the volume. An additional benefit to using this method is that you can reduce the oil content in your baking, as the apple fiber will create a more moist finished product.
Xylitol is a naturally occurring sugar alcohol sweetener used as a sugar substitute. Pure Xylitol is a white crystalline substance that looks and tastes like sugar. It is a naturally occurring 5-carbon sugar alcohol found in many fruits and vegetables. Xylitol is also produced naturally in our bodies from the foods we eat. Our bodies produce up to 15 grams of Xylitol from other food sources using established energy pathways. Xylitol is not a strange or artificial substance, but a normal part of everyday metabolism!
~ There has been some controversy over if the Xylitol from Emerald Forest is actually derived from “birch trees”. Xylitol Canada is a distributor of Emerald Forest. So I wanted to get to the bottom of it because a youtube video was circulating that “Emerald Forest” was not giving the truth about their products. Here is what was emailed back to me since doing some investigating, as well as an in depth phone call. ~
Xylitol is commonly made from corn. Shortly before we bought out Emerald Forest, they made the decision to switch over to hardwood based xylitol, due to increasing consumer demand. Emerald Forest/Xyla xylitol is derived exclusively from North American hardwood trees, no corn at all, and made in the United States, not China. Here is a press release outlining the details: Press Release About Xylitol. Most people don’t experience any stomach upset, but xylitol is something your system adapts to, so as you get used to it any side effects go away.
As to the processing of xylitol, it is a proprietary process but I can tell you that we have used two methods, one of which is a nickel process, and the other is fermentation. The nickel is not added to the xylitol in any step – rather, it is used as a catalyst to assist in the hydrogenation of xylitol, and it is then removed – at no time is it actually present in the xylitol itself. The hydrogenation is what turns xylose into xylitol (not to be confused with the hydrogenation of fats, which creates a rather unhealthy trans-fat!). I hope this helps – let me know if you have any more questions!
Jessica Yates | Sales Team