Glycemic Index for Sweeteners

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Let’s take a look at commonly used sweeteners and how they stack up on the glycemic index. The glycemic index is a good way to gauge how your body will react in relation to blood sugar and insulin secretion.

The higher the number, the bigger an impact that particular sweetener will have on your blood sugar. The lower the number on the glycemic index, the better the ingredient is for regulating (or maintaining low) blood sugar.

High Glycemic Score Sweeteners

Avoid these options when trying to manage diabetes, improve insulin sensitivity, or manage a ketogenic diet.

Maltodextrin Glycemic Index 110

Made from corn, rice, potato starch, or wheat. There is no benefit or need to consume Maltodextrin. Maltodextrin is damaging to blood sugar control. Maltodextrin is typically used as a filler or thickener to volume of packaged foods. It also helps to improve the shelf life of processed foods.

Dextrose/Glucose Glycemic Index 100

Is a sugar that is derived from corn or wheat. It’s obviously high on the glycemic index and should be avoided in all circumstances. There is no need for consumption on a regular basis of Dextrose. Avoid.

Sucrose Glycemic Index 65

AKA table sugar.

Maple Syrup Glycemic Index 54

That flavor brings back good memories. It’s a great, natural sweetener but it’s not doing you any favors if consumed long term and regularly.

Honey Glycemic Index 50

I love honey. A lot. I believe it’s an amazing option for adding sweetness, naturally. However, it’s not ideal for those trying to reverse insulin resistance. It’s not ideal for those on a therapeutic ketogenic diet.

Coconut Palm Sugar Glycemic Index 35

I like this option if specifically managing blood sugar isn’t your current focus.

Maltitol Glycemic Index 35

Often used in cheap sugar-free candy, Maltitol is not a good option for those trying to control blood sugar. Not as big of an impact as standard sugar or Maltodextrin but… it should be avoided.

Fructose Glycemic Index 25

Fructose is found naturally in fruit, some veggies, honey, and more. It’s used to make table sugar. Is Fructose terrible in its natural form? No. However, it’s not good for those trying to reverse metabolic disease or practice therapeutic ketosis. Too much Fructose will lead to problems. Fructose is believed to impair the composition of your blood lipids.

Drinking liquid fructose is absolutely not natural nor should anyone regularly consume liquid fructose. Only consume fructose in its natural state (not as a liquid beverage).

Low Glycemic Score Sweeteners

These low glycemic sweeteners are okay for most diabetics in relation to blood sugar. These options are okay for those on a Ketogenic Diet.

Xylitol Glycemic Index 12

Xylitol is typically found in gum and candy is not typically used in low carb baking. Xylitol is a sugar alcohol. If too much is consumed, expect GI pain.

Erythritol Glycemic Index 1

Erythritol is a sugar alcohol and is a great substitution for sugar (good like Allulose but offers a different baking experience). Eyrtithritol will not impact someone in Ketosis, and is a great option for diabetics who want sweet. Similar to Allulose, Erythritol may cause stomach discomfort if too much is consumed or if consumed with high amounts of fiber. Learn everything you need to know about Erythritol.

Stevia Glycemic Index 0

Some stevia variations have an aftertaste. However, Reb M doesn’t. It’s more expensive and it’s what we use in our zero calorie electrolyte blend. Stevia is a great option for anyone trying to manage blood sugar. Learn more about Stevia

Aspartame Glycemic Index 0

Will not raise blood sugar. Read more on Aspartame.

Sucralose Glycemic Index 0

Safe in cold applications. Read more about Sucralose.

Allulose Glycemic Index 0

Allulose is an amazing option for baking applications. Allulose retains moisture, tastes like sugar, and has ZERO aftertaste. However, too much will cause gut irritation. Want to know more about Allulose? Read this post on everything you need to know about Allulose.

Monk Fruit Glycemic Index 0

Monk fruit has gotten very popular in the last several years. It’s due to the fact that it sounds much more natural than other alternative sweeteners, it’s hard to argue negative impacts, and it’s a zero calorie sweetener.

Many brands that call their product “Monk Fruit Sweetener” are typically being a little dishonest. Most monk fruit sweetener blends contain more Erythritol (typically) than monk fruit. Monk fruit for many (as a stand alone sweetener) is not delicious (like Allulose). However, it does add sweetness and can be considered a perfectly keto and diabetic friendly sugar alternative.

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