Understanding Sugar, NFS: Glycemic Impact and Nutritional Profile

Sugar is one of the most common ingredients in our daily diet, yet many people don’t fully understand its impact on blood glucose levels and overall health. In this comprehensive guide, we’ll examine Sugar, NFS (Not Further Specified) and its glycemic properties.

What is Sugar, NFS?

Sugar, NFS refers to standard table sugar that hasn’t been categorized into a specific type. This is typically sucrose, a disaccharide composed of glucose and fructose molecules. It’s the common white crystalline substance used to sweeten foods and beverages.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 68

With a GI of 68, Sugar, NFS falls into the medium glycemic index category, though it’s very close to the high range (which starts at 70). This means it causes a relatively quick and significant rise in blood glucose levels compared to low-GI foods.

Glycemic Load (GL): 67.73

The glycemic load of Sugar, NFS is extremely high. Generally, a GL above 20 is considered high, so at 67.73, Sugar, NFS has a profound impact on blood sugar levels. This high GL indicates that consuming even moderate amounts of sugar can cause substantial blood glucose spikes.

Nutritional Breakdown per 100g Serving

• Calories: 401 kcal
• Protein: 0g
• Fat: 0.32g
• Carbohydrates: 99.6g
• Fiber: 0g
• Sugar: 99.8g
• Net Carbs: 99.6g

Health Implications

The nutritional profile of Sugar, NFS reveals it provides:

• Almost exclusively carbohydrates (99.6%)
• Virtually no protein or dietary fiber
• Negligible fat content
• “Empty calories” with almost no vitamins or minerals

This combination of high GL and poor nutritional value makes sugar consumption particularly concerning for:

• People with diabetes or insulin resistance
• Those trying to manage blood glucose levels
• Anyone following a low-carbohydrate diet
• People concerned about weight management

Recommendations for Consumption

Given the high glycemic load and minimal nutritional benefits of Sugar, NFS, consider these guidelines:

• Limit added sugar consumption to occasional treats rather than daily staples
• Combine sugar consumption with protein, fiber, or healthy fats to slow glucose absorption
• Consider lower-GI sweeteners as alternatives when appropriate
• Be aware of hidden sugars in processed foods and beverages
• Monitor your blood glucose response if you have diabetes or pre-diabetes

Bottom Line

While sugar isn’t inherently “bad,” its high glycemic load and minimal nutritional value make it something to consume mindfully and in moderation. Understanding its glycemic impact can help you make informed dietary choices that align with your health goals.

For those monitoring blood glucose levels or managing conditions like diabetes, being aware of both the quantity and timing of sugar consumption is particularly important.