Tuesday, January 25, 2011

Glycemic Index

This is a really basic article that tells you about glycemic index and breaks down each sweetener.

What I learned:
-I am going to try unevaporated cane juice and Barley Malt Syrup
-No more turbinado (it's just too high on the index and is partially refined)
-I think Xylitol is fine to use

Here is a little chart to help when cooking basic recipes and swapping out refined for natural sweeteners.

Sweetener Substitution Ratio Reduce Liquid??

Maple syrup3/4 cup for each 1 cup sugar Reduce by 3 tablespoons
Honey3/4 cup for each 1 cup sugar Reduce by 1/4 cup
Barley malt or rice syrup3/4 cup for each 1 cup sugar Reduce by 1/4 cup
Molasses1 1/4 cups for each 1 cup sugar Reduce by 5 tablespoons for each cup used


  1. Thanks for the link! FYI, my Costco carries organic agave nectar! Wahoo! Maybe yours does too? I made muffins this morning with it and we all loved them!

  2. This is a great list! I'm getting so sick of those commercials that say "sugar is sugar!" It's just not true. I'm glad to know the GI of the natural alternatives. I think I'll try Xylitol...it's good to have some info on this. I generally avoid sugar alchohols but this one seems to be decent. My kids love cinnamon toast and that might work as a good alternative to the sugar in the cinnamon sugar mix.