The search for the perfect alternative to sugar is still on. Natural sugar substitutes include honey and maple syrup, both of which are touted as having a lower glycemic index than table sugar. Table or white sugar is pure sucrose, which has the highest glycemic index of all foods. Honey is comprised of both fructose and sucrose and therefore believed to have a lower glycemic index.
Honey from different sources is also thought to behave differently in the body, producing varying glycemic indexes depending on the ratio of fructose to sucrose. To test these beliefs, researchers from San Diego State University enrolled 12 healthy volunteers that consumed four different honey varieties. Blood sugar levels were tested before and after consumption to determine the relative glycemic index of each honey variety as well as any differences. The results were published in the August issue of the Journal of American Dietetic Association.
The glycemic index of a food is rated based on its effects on blood sugar. A food that digests quickly and enters the blood causing a spike in glucose has a high glycemic index. Foods with a high glycemic index include table sugar, white bread, and bananas. Foods with a low glycemic index in contrast take longer to digest, enter the blood stream slower, and do not increase blood sugar as dramatically. Low glycemic index foods include brocolli, dairy, and whole oats.
The researchers at San Diego University found that all four types of honey had similar glycemic index values, regardless of the different ratios of fructose to sucrose. Honey also had no statistical difference between table sugar in regard to its glycemic index value. But the authors still suggest it should be used as an alternative sweetner because other health advantages of honey, which include antioxidants and healthy bacteria.
Raw honey should not be given to children under the age of two because it can contain small amounts of botulism, which does not harm adults with healthy digestive systems.
Posted by Dr. Christina Gutierrez on September 11, 2006 04:56 PM
