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GI Sweetner Chart
Sweetener Type |
GI ranking |
GI value |
White Sugar |
High |
58 |
Agave (varies by type and brand) |
Low |
10-38 |
Honey (varies by type) |
High |
32-87 |
Glucose |
High |
99 |
Fructose |
Low |
19 |
Lactose |
Low |
46 |
Sucrose |
High |
60-68 |
Xylitol |
Low |
8 |
Source: http://www.glycemicindex.com
Note: If you review the information at the above website, it becomes
clear that some of these values are mixing apples and oranges, so
to speak. For example, the serving size for agave is 10 grams while
the serving size for honey is 25 grams. There is no explanation for
this, yet we do know that agave is one of the lowest GI sweeteners
available, and it comes from a natural source. Choose natural sweeteners
over synthetic or processed whenever possible.
Chart by Jill Nussinow, MS, RD, The Veggie Queen™
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- Introduction |
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