Carbohydrates, which include sugars and fiber, play a crucial role in our health.
Carbohydrates are the body's primary and preferred source of energy. But, when we consume more than we need, over time, it can lead to metabolic disorders such as obesity, type 2 diabetes, cardiovascular disease, and more.
One thing that's crucial to understand is that not all carbohydrate sources are the same. Some contain more sugars than others and should be consumed in greater moderation.
The scale that is used to measure how quickly food raises blood sugar levels after it's eaten is called the glycemic index.
What is Glycemic Index?
The glycemic index (GI) is a scoring scale of 0 to 100 that indicates how quickly carbohydrate-containing foods are digested and absorbed. The higher the score, the faster blood sugar rises when consumed, while a lower score means the sugar is absorbed slower, leading to a smaller spike.
The University of Sydney has one of the most comprehensive databases for referencing the glycemic index of different foods.
Common Misconceptions
We should avoid all high-glycemic foods.
One thing that can be confusing about the glycemic index score is that some seemingly healthy foods rank high, such as oranges, watermelon and potatoes. This doesn't mean you should avoid these foods; instead, they should be consumed in moderation and accompanied by a balance of protein and other low-glycemic foods to reduce the blood sugar spike.
The glycemic index only tells one part of the nutritional story, though. It's always important to consider other dietary benefits each food can provide. For example, popcorn is a high-glycemic food, but it is also a good source of fiber.
We can consume as many low-glycemic foods as we want
On the flip side, some may believe that they can eat as much low-glycemic food as they want, but, again, there is a limit to how many calories from carbohydrates and sugars we should consume daily. Just because a food has a low glycemic score doesn't mean we can overdo it.
Glucose is the only sugar we should be concerned about
The glycemic index looks at the glucose content of food, but many foods, especially fruits, contain other sugars, such as fructose and sucrose. Foods high in fructose, like fruit or certain sweeteners, may have a low glycemic index because fructose doesn't cause a quick spike in blood sugar. However, it can still impact overall health by overloading the liver, leading to issues like insulin resistance when consumed in excess. So, it's essential to consider both glucose and fructose content, not just the GI score.
How does GI work, and what does it measure?
How foods are assigned a GI score
Carbohydrate-containing foods are compared to reference foods, typically table sugar or white bread, which have GI scores of 100. The blood sugar response of each food is measured and compared to the one caused by the highest GI foods to determine their score.
The Glycemic Index Scale
The score of each food determines where they rank on the GI scale, from low to high.
Low GI – a score of 55 or lower
Medium GI – a score of 55-70
High GI – a score greater than 70
Factors that affect Glycemic Index
The glycemic index of a food can be affected by several factors:
- Ripeness: A fruit will likely have a different glycemic index when it is unripe versus when it's ripe. Let's take a banana, for example. It's more bitter and fibrous when it's unripe, and as it ripens, it gets softer and sweeter. An unripe banana has a glycemic index of around 30, and a ripe one can have a glycemic index of around 60.
- Combining it with other foods: When you combine carbohydrates with fat, protein, fiber, fructose, or lactose, it can lower the food's glycemic index. This is because these compounds slow digestion, meaning that the sugars aren't absorbed as quickly into the bloodstream, thus reducing the GI score of that food.
- Cooking and processing: The process of breaking down and cooking food can alter its GI score. Potatoes and rice, for example, have a lower GI when cooked and cooled than if you eat them freshly cooked.
Glycemic Index vs Glycemic Load
The glycemic load (GL) refers to the carbohydrate count in a food portion and how much of the food is consumed. So, for example, if you eat a low-GI food but consume a lot of it, it can still cause a rapid blood glucose spike. On the other hand, if a high-GI food is consumed in small amounts, it would produce the same effect on blood glucose as larger quantities of a low-GI food.
Some foods may have a high glycemic index but a low glycemic load, so it won't drastically impact blood sugar levels when consumed in moderate amounts. Many consider glycemic load a more accurate depiction of a food's impact on blood glucose levels than GI alone.
The calculation for glycemic load is GI x the amount of carbohydrates (in grams) in a serving of food÷100.
Dates and the Glycemic index
Dates are rich in carbohydrates and sugars, making them an excellent energy source. The glycemic index of dates ranges between 42 and 75, depending on the variety and how it's consumed (raw versus dried, or proceeded into date syrup, for example)
According to Food Data Central, 100 g of Deglet Noor dates contain 75 g of carbohydrates, of which 8 g are fiber and 63.4 g are sugars. The sugars include 23.8 g of sucrose, 19.9 g of glucose and 19.6 g of fructose. The critical thing to note is that almost equal amounts of glucose and fructose are found in dates. While glucose is absorbed quickly into the bloodstream, fructose must go through the liver before it can be converted into usable energy or fat.
Because this process takes longer, fructose has a lower impact on blood sugar levels. Consuming foods that contain equal amounts of glucose and fructose can help provide the body with more sustained energy throughout the day and lessen the occurrence of sugar spikes and crashes.
Dates also have a healthy amount of fiber, contributing to slower absorption of sugars in the bloodstream.
Is Date Syrup Low Glycemic?
The glycemic index of date syrup is between 47 and 54, classifying it as a low-glycemic sweetener. Further, dates contain more than just sugars. They also contain protein, minerals, vitamins and antioxidants, which are retained in the process of turning dates into date syrup, making it an overall better option than regular sugar.
Diet Recommendation – Everything in Moderation
Whether a food has a high or low glycemic index, one thing is certain: any carbohydrate-containing foods should be consumed in moderation and in accordance with your dietary needs. While carbohydrates are vital in fueling the body, too much of them can lead to health concerns, particularly for those at risk of or with diabetes.
We love to use our Date Lady Date Syrup to substitute refined sugar and other sweeteners in recipes.
Check out some of our favorites below!
Mentioned in this article
Wanting More?
(Your New Favorite) Date Ball Recipes
Whether you're looking for a quick snack, a naturally sweet treat, or an energy boost, these date ball recipes have you covered. Packed with nutrie...
Date Syrup Vs. Agave: Which Sweetener is Right for You?
When choosing a natural sweetener, agave and date syrup are two popular choices, each with unique origins and nutritional profiles. If you're looki...