Where does this fall on the glycemic index? or What sugar can I have on Keto?

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.

SweetnerGITypeRecommendation
Stevia (pure liquid form)0NaturalUse
Allulose0NaturalUse
Monk Fruit0NaturalUse
Inulin0NaturalUse
Tagatos3NaturalSparingly
Yacon Syrup1NaturalSparingly
Agave10-19NaturalAvoid
Maple Syrup54NaturalAvoid
Honey58NaturalAvoid
Erythritol0NaturalUse
Xylitol7Sugar Alcohol / NaturalSparingly
Maltitol26Sugar Alcohol / NaturalAvoid
Sorbitol4Sugar Alcohol / NaturalAvoid
Sucralose (Splenda)0-80 (depending on bulking agent)Synthetic (artificial)Avoid / Limit
Aspartame (Equal, Nutrasweet)0Synthetic (artificial)Avoid / Limit
Saccharin (Sweet ‘N Low)VariableSynthetic (artificial)Avoid / Limit
Acesulfame potassium (Sunnett, Sweet One)0Synthetic (artificial)Avoid / Limit
Sucrose (table sugar)65ProcessedAvoid
HFCSvariesProcessedAvoid


Photo by Sharon McCutcheon on Unsplash

2 thoughts on “Where does this fall on the glycemic index? or What sugar can I have on Keto?

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