A sugar comparison

THE GLYCAEMIC INDEX

This is a ranking system of the amount of carbohydrates, a.k.a. sugars, contained in foods and their effect on blood sugar levels.

The higher the GI, the greater the increase in blood sugar levels in a shorter period of time.

Low GI <55, medium 55-70 and high >70. 

HONEY

Approx. 38% fructose, 31% glucose plus sucrose, maltose, isomaltose, maltulose, turanose and kojibiose

Purchase varieties that have had minimal or no heating or filtering.

Nutrients offered - amino acids, minerals, vitamins, enzymes, antioxidants and essential fatty acids.

Health benefits - helps fight inflammation, soothe skin conditions (e.g. eczema), improve liver function and attribute antimicrobial and antibacterial properties.

GI - depending on the level of processing (incl. sneaky added sugars as reported recently in the media), can range between 35-64 - ideal.

MAPLE SYRUP

Two thirds sucrose plus glucose and fructose

Maple syrup comes from a maple tree whereby a hole is drilled into the tree, the sap pours and is collected.

The sap is boiled removing its water content which produces a thick syrup.

Nutrients offered - calcium, potassium, iron, zinc, manganese and antioxidants.

GI - of about 54 - ideal.

BROWN RICE SYRUP

52% maltotriose plus maltose and glucose

Brown rice syrup acts as 100% glucose in the body which means it affects blood glucose levels.

Despite brown rice containing nutrients, the syrup has very little.

Studies conducted have identified arsenic in some foods including brown rice syrup, and this doesn’t exclude organic varieties.

Food companies claim that the amounts detected are too little to have an effect – eeeeeeekkkkkk.

GI - about 98 – not ideal.

WHITE SUGAR, RAW SUGAR, BROWN SUGAR

Sucrose

Jump on YouTube and watch the full process of how these sugars come about, extensive!

Each of these sugars come from the same crop and can be derived from either sugar cane or sugar beet.

Did you know that white sugar is filtered and bleached with crushed animal bones.

Yep! FACT.

The colour of each sugar differs based on the amount of molasses contained.

Raw and brown sugar contain more nutrients - calcium, iron and potassium.

GI - white sugar 68 with raw and brown being just slightly less.

AGAVE SYRUP

Mainly fructose

Agave is a plant native to southern US, Latin America and South America and is used today is the mass product of tequila.

Because agave syrup is high in fructose, it has very little affect on blood glucose levels.

Fructose is processed in the liver.

When consumed in excess, possible negative health effects include - raised triglyceride and VLDL levels, gout, high blood pressure, fatty liver disease, insulin resistance leading to obesity and type 2 diabetes and, overeating.

Correct, fructose is in fruit but, with its wonderful fibre content, vitamins and minerals, the body is more than able to handle amounts consumed as part of a well-balanced diet.

GI - about 19 - this is low but in excessive amounts, fructose can be harmful.

COCONUT SUGAR

70-80% sucrose plus fructose and glucose

Fructose has appeared in the media for being EVIL and, yes, it does have a negative effect on health, as mentioned above, when consumed excessively.

Coconut sugar is comprised of 70-80% sucrose which, as a molecule itself, is half fructose.

What I’m saying is, coconut sugar contains a lot of fructose.

In fact, it has almost the same amount as white sugar and so, don’t believe claims stating “fructose-free”.

Nutrients - iron, zinc, calcium, potassium, short-chain fatty acids, antioxidants and fibre.

GI - about 54 - ideal.

PLEASE NOTE

Foods that have had less processing are mostly always going to be better for our health.

Less processing = top quality products.

This gives more opportunity for nutrients to remain intact.

The nutrients contained in each sugar are very minimal and thus should never be consumed as a source of vitamins and minerals.