What is the Best Coffee for Low Gi Index?

Artificial Sugars and The Gi Index: Here’s What to Know

By now, pretty much everyone knows that added sugar isn't healthy. The GI index can help you decide which types of sugar are best for your body so that you can avoid unnecessary calories, glucose spikes, or other health-related issues. Here, we will discuss what to know about artificial sugars, natural sugars, and the glycemic index, so that you can decide which sugars or artificial sweeteners are best for you! 

What is the glycemic index?

The glycemic index was developed in 1981 and helps people measure how quickly their blood glucose levels rise after consuming a particular food or beverage. When people consume foods containing carbohydrates (carbs and sugars), their body breaks down those carbohydrates into glucose. 

Glucose is the simplest form of sugar. Foods or beverages that cause a low, slow rise in blood sugar are considered low GI foods. These foods and drinks are better for people with health concerns such as diabetes or prediabetes. 

The GI ranking system measures GI levels like this: 

• Low GI: foods with a GI of 1 to 55
  
  

• Medium GI: foods with a GI of 56 to 69
  
  

• High GI: foods with a GI of 70 and up
  
  

How to Enjoy Sweet Coffee with a Low Glycemic Index (GI)

At OneGreatCoffee.com, we believe that everyone should enjoy truly wonderful coffee in every cup! That's why we sell only the finest  100% pure Arabica coffee, freshly roasted, in small batches. 

Drinking unaltered, black coffee is, of course, the easiest way to avoid excess sugar, and our pure Arabica coffee is naturally rich and smooth, giving you a balanced, creamy cup with no extra sweeteners. However, sometimes you still want a little something extra! For some of us, this means using artificial sweeteners or other natural sweeteners. 

Flavored coffees, crafted with flavoring essences and extracts (like these), can also be a great way to satisfy your cravings without added sugar. 

What is the best way to drink low-sugar coffee? 

The best way to enjoy a delicious cup of coffee with a low glycemic index is to use a healthy natural sugar or an artificial sweetener. Some top options include natural sugars like honey, Maple syrup, or coconut palm sugar. Or, artificial sweeteners like agave syrup or Stevia can also be great. 

For more information, you can check out this article that goes in-depth on the best low-calorie sweeteners for coffee!

What should you use to sweeten coffee?

You can sweeten coffee however you wish! However, if you are trying to keep your glycemic index low, opt for safe, FDA-approved sweeteners with a low GI, such as Stevia. 

How to figure out the glycemic index of coffee drinks?

To figure out the glycemic index of a drink, you multiply the drink's GI by the total grams of carbohydrates per serving, and then divide that by 100.  Black coffee has an incredibly low GI, usually between 0 and 2, because it contains almost no sugars or carbohydrates. 

Adding any sugar or cream to your black coffee, however, increases its GI. So, you will need to look up the GI values for each ingredient in it, including sugar, milk, sweetening syrup, etc. Multiply the GI by the grams of carbohydrates in your drink, divided by 100, and this should tell you how a drink will affect your blood sugar levels. 

For instance: 

• Adding 1 teaspoon of sugar: Sugar has a GI of 75, and 1 teaspoon has approximately 4 grams of carbs. The GL for the sugar alone is (75×4) divided by 100 = 3. 

• Adding 1/2 cup of milk: Milk has a low GI, but its carbs and GI contribute to the total GL.

• Overall estimate: A coffee with sugar and milk will have a higher GL than plain coffee, with the sugar contributing the most to the blood sugar spike. 

Is sugar-free coffee healthy?

Sugar-free coffee can absolutely be healthy! It just depends on what type of sugar-free coffee it is. For instance, all black coffee is naturally sugar-free.  Flavored coffee like this can also be healthy, depending on what your health goals are. However, there is some debate as to whether certain sugars, like aspartame, are healthy to consume. 

What coffee sweeteners are sugar-free?

There are many sugar-free coffee sweeteners available, including natural sugars and zero-calorie sugar options like Stevia or monk fruit. Other popular zero-sugar sweeteners include sucralose, erythritol, and Acesulfame potassium. 

Do sugar-free coffee syrups make you gain weight? 

Sugar-free syrups do not directly cause weight gain through calories, as they contain few to no calories. However, studies suggest that artificial sweeteners may be associated with weight gain over time as they disrupt blood sugar regulation and may negatively impact gut health. 

What natural sweeteners are good in coffee?

There are many natural sugars that can go great in coffee! These include Monk fruit, stevia, honey, Maple syrup, and palm sugar. 

What is palm sugar?

Palm sugar is a kind of unrefined sweetener made from the sap of palm trees. This could include the coconut palm or the sugar palm. The sap is boiled down to create sugar crystals. These sugar crystals have a rich, smoky flavor with caramel-like undertones. They also contain more natural minerals, making them a healthy natural sugar option to consider. Palm sugar does not taste like brown sugar or cane sugar, but instead, has a distinct taste of its own. 

How to make low glycemic index coffee?

Low glycemic index coffee can be made using spices, natural sugars, or sugar-free sweeteners. Sugar-free sweeteners and plant-based sweeteners such as stevia, monk fruit extract, or erythritol have a very low glycemic index. 

Spices like cinnamon, flavoring extracts like vanilla, or ingredients like unsweetened cocoa powder can also help to naturally sweeten a drink without increasing its glycemic index. Honey, Maple syrup, and sorghum syrup also have a lower glycemic index than white sugar, maltodextrin, or corn syrup. 

Are you ready to cut down on sugars?

In the end, sugars and low-calorie sweeteners should be enjoyed in moderation. Cutting back on sugar is a great way to help keep your body healthy. To break your sugar habits, try to remind yourself that food and drinks don't always have to be sweet! Black coffee, tea, and even flavored black coffee (like the extensive list of 150+ flavored coffees at OneGreatCoffee.com) can be a great way to satisfy your palate without hurting your health. 

1. Start by limiting the sweeteners in your coffee or tea by one less teaspoon per week.
   
2. Try to drink more water and cut out soda or sweetened juices, or lemonades.
3. Get used to reading labels and counting calories and carbohydrates. In the American diet, much of the sugar consumed is hidden in the ingredients.
   
   
   

Here's a helpful sugar and GI index chart to make your sugar-free goals easier! 

Finally, here's a list of the different types of sweeteners and whether they are sugars, modified sugars, natural sugars, sugar extracts, sugar alcohols, or something else. 

• Maltodextrin: Sugar
• Maltose: Sugar
• Dextrose: Sugar
• Glucose: Sugar
• Trehalose: Sugar
• HFCS-42: Modified Sugar
• Sucrose: Sugar
• Caramel: Modified Sugar
• Golden Syrup: Modified Sugar
• Inverted Sugar: Modified Sugar
• Refiners' Syrup: Modified Sugar
• HFCS-55: Modified Sugar
• Blackstrap Molasses: Sugar Extract
• Maple Syrup: Natural Sugar
• Honey: Natural Sugar
• Sorghum Syrup: Natural Sugar
• Lactose: Sugar
• Cane juice: Sugar Extract
• Barley Malt Syrup: Modified Sugar
• HSH: Sugar Alcohol
• Coconut Palm Sugar: Natural Sugar
• Maltitol: Sugar Alcohol
• HFCS-90: Modified Sugar
• Brown Rice Syrup: Modified Sugar
• Fructose: Sugar
• Galactose: Sugar
• Agave Syrup: Modified Sugar
• Xylitol: Sugar Alcohol
• Glycerol: Sugar Alcohol
• Sorbitol: Sugar Alcohol
• Lactitol: Sugar Alcohol
• Isomalt: Sugar Alcohol
• Mannitol: Sugar Alcohol
• Erythritol: Sugar Alcohol
• Yacon Syrup: Natural Sweetener
• Oligofructose: Sugar Fiber
• Inulin: Sugar Fiber
• Brazzein: Natural Sweetener
• Curculin: Natural Sweetener
• Glycyrrhizin: Natural Sweetener
• Luo Han Guo: Natural Sweetener
• Miraculin: Natural Sweetener
• Monellin: Natural Sweetener
• Pentadin: Natural Sweetener
• Stevia: Natural Sweetener
• Thaumatin: Natural Sweetener
• Asesulfame K: Artificial Sweetener
• Alitame: Artificial Sweetener
• Aspartame: Artificial Sweetener
• Cyclamate: Artificial Sweetener
• Neotame: Artificial Sweetener
• Saccharin: Artificial Sweetener
• Sucralose: Artificial Sweetener

Disclaimer: This article offers general information and discussions about health-related subjects. The information and other content provided in this article, blog, website, or in any linked materials are not intended and should not be regarded as, or used as a replacement for, medical advice or treatment. This blog does not constitute healthcare advice. If you or any other person has a medical concern, you should consult with your healthcare provider.