Understanding Simple Syrup: A Sweet Addition with Moderate Glycemic Impact

Simple syrup is a staple in cocktail mixing and dessert preparation, consisting primarily of dissolved sugar in water. Let’s explore its nutritional profile and glycemic impact to help you make informed dietary choices.

What is Simple Syrup?

Simple syrup is exactly what its name suggests – a simple solution of sugar dissolved in water, typically in equal parts. It’s commonly used in:

• Cocktails and mixed drinks
• Iced tea and coffee sweetening
• Dessert recipes and cake moistening
• Homemade sorbets and granitas

Glycemic Index and Glycemic Load

Glycemic Index (GI): 68

With a GI of 68, simple syrup falls into the medium glycemic index category. This means it causes a moderate rise in blood sugar levels – not as rapid as pure glucose (GI of 100) but faster than many whole foods.

Glycemic Load (GL): 31.01

The glycemic load of 31.01 per 100g serving is considered high. This high GL indicates that consuming simple syrup will have a significant impact on blood glucose levels due to its concentrated sugar content.

Nutritional Profile (per 100g serving)

• Calories: 184
• Protein: 0g
• Fat: 0.15g
• Carbohydrate: 45.6g
• Fiber: 0g
• Sugar: 45.7g
• Net Carbs: 45.6g

Health Considerations

Simple syrup is essentially concentrated sugar in liquid form. With 45.7g of sugar per 100g serving and virtually no nutritional benefits, it should be consumed in moderation, especially by those with:

• Diabetes or insulin resistance
• Weight management goals
• Blood sugar regulation concerns

Better Alternatives

If you’re looking for lower glycemic alternatives to simple syrup, consider:

• Monk fruit sweetener
• Stevia-based simple syrup
• Allulose syrup
• Erythritol solutions

Bottom Line

Simple syrup, with its medium GI of 68 but high GL of 31.01, represents a concentrated source of sugar that can significantly impact blood glucose levels. The absence of fiber or protein means there’s nothing to slow down sugar absorption, leading to potential blood sugar spikes.

For occasional use in small amounts, simple syrup can be part of a balanced diet. However, those monitoring their carbohydrate intake or blood glucose levels should be mindful of portion sizes or consider sugar-free alternatives.