What is the glycemic index of sucrose?
According to the January app, the glycemic index of sucrose is 65. This is considered medium. By looking up sucrose in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat sucrose, your blood sugar levels will rise slowly. This is because of the medium glycemic index of sucrose. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat sucrose?
People with diabetes need to be careful about their intake of sucrose due to its impact on blood sugar levels. While sucrose has a medium glycemic index, it can still cause blood sugar levels to rise. It's important for individuals with diabetes to monitor their blood sugar levels and consult a healthcare provider for personalized advice. This is not medical advice, so please consult your healthcare provider.
What are the health benefits of sucrose?
Sucrose, commonly known as table sugar, provides a quick source of energy. It can be beneficial in situations where rapid energy replenishment is needed, such as during intense physical activity. However, it is important to consume sucrose in moderation as part of a balanced diet to avoid negative health effects linked to high sugar intake.
Nutritional Information
Here is the nutritional information for sucrose:
- Calories: 387 per 100 grams
- Protein: 0 grams
- Fat: 0 grams
- Carbohydrates: 100 grams
- Fiber: 0 grams
- Calcium: 1 mg
- Potassium: 2 mg
- Sodium: 1 mg
- Vitamin C: 0 mg
What are some healthy alternatives to sucrose?
There are several healthier alternatives to sucrose that you can consider:
- Stevia: A natural, zero-calorie sweetener derived from the leaves of the stevia plant.
- Honey: A natural sweetener with antioxidants and nutrients, though still high in calories and sugar.
- Maple Syrup: Contains minerals and antioxidants but should be used in moderation as it is also high in sugar.
- Agave Nectar: Sweeter than sugar and with a lower glycemic index but still calorie-dense and should be used sparingly.
- Erythritol: A sugar alcohol with fewer calories and a lower glycemic impact.
Conclusion
Sucrose, or table sugar, has a medium glycemic index of 65 and can cause a moderate rise in blood sugar levels. While it can provide a quick source of energy, it's important to consume it in moderation to maintain overall health. For those with diabetes or those looking to manage their blood sugar levels more effectively, the January app can be an excellent tool to track and predict glycemic responses. Always consider healthier alternatives to reduce sugar intake and consult a healthcare provider for personalized advice.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Sucrose
Does the glycemic index of sucrose change when it is consumed with other foods?
Yes, the glycemic index of sucrose can be affected by the presence of other foods. For example, consuming sucrose with foods that are high in fiber, protein, or fat can slow down the digestion process and reduce the overall glycemic response, potentially lowering the glycemic index of the meal. This phenomenon is known as the glycemic load, which takes into account both the quality (GI) and quantity of carbohydrates consumed.
Is there a difference in the glycemic index of sucrose derived from different sources?
Sucrose is chemically identical regardless of its source, whether it comes from cane sugar, beet sugar, or fruit. Therefore, the glycemic index of sucrose remains consistent across different sources. However, other components in the source (e.g., fibers and vitamins in fruits) can influence the overall glycemic response when the whole food is consumed.
How does processing or cooking influence the glycemic index of sucrose?
Processing or cooking does not significantly change the glycemic index of sucrose itself, as it is already in a refined and digestible form. However, processing or cooking other components of a dish that contains sucrose can impact the overall glycemic response. For instance, baking a cake (highly processed) will have a different glycemic index compared to a raw dessert made with unprocessed ingredients, even if both contain the same amount of sucrose.
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