What is the glycemic index, and why should I care?
The glycemic index (GI) is a a measure of how quickly a food causes our blood sugar levels to rise. The foods are ranked on a scale from 0 to 100. Foods with a high GI should be avoided, because they cause a rapid spike in insulin. For example, jelly beans trigger a lot of sugar response in your blood. However, a food like celery, which is a carbohydrate, does not have this same effect because it is low on the GI.
What does GI have to do with keto?
Glycemic index has a lot to do with keto! Insulin allows the cells in the muscles, fat and liver to absorb glucose that is in the blood. This glucose can serve as energy to these cells, or convert to fat. If you instead avoid high GI foods and sweeteners, there is less of an insulin spike, and therefore less sugar being converted to fat.
| Sweetner | GI | Type | Recommendation |
| Stevia (pure liquid form) | 0 | Natural | Use |
| Allulose | 0 | Natural | Use |
| Monk Fruit | 0 | Natural | Use |
| Inulin | 0 | Natural | Use |
| Tagatos | 3 | Natural | Sparingly |
| Yacon Syrup | 1 | Natural | Sparingly |
| Agave | 10-19 | Natural | Avoid |
| Maple Syrup | 54 | Natural | Avoid |
| Honey | 58 | Natural | Avoid |
| Erythritol | 0 | Natural | Use |
| Xylitol | 7 | Sugar Alcohol / Natural | Sparingly |
| Maltitol | 26 | Sugar Alcohol / Natural | Avoid |
| Sorbitol | 4 | Sugar Alcohol / Natural | Avoid |
| Sucralose (Splenda) | 0-80 (depending on bulking agent) | Synthetic (artificial) | Avoid / Limit |
| Aspartame (Equal, Nutrasweet) | 0 | Synthetic (artificial) | Avoid / Limit |
| Saccharin (Sweet ‘N Low) | Variable | Synthetic (artificial) | Avoid / Limit |
| Acesulfame potassium (Sunnett, Sweet One) | 0 | Synthetic (artificial) | Avoid / Limit |
| Sucrose (table sugar) | 65 | Processed | Avoid |
| HFCS | varies | Processed | Avoid |
Photo by Sharon McCutcheon on Unsplash