Sugar Substitute, Powder (NFS): A Comprehensive Glycemic Index Guide

When managing blood sugar levels, understanding the glycemic impact of sweeteners is crucial. Today, we’re examining sugar substitute powder (NFS – Not Further Specified), a common alternative to regular table sugar.

Glycemic Index and Load

Sugar substitute powder has a moderate glycemic index of 50, placing it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic foods, while those below 55 are low glycemic foods.

With a glycemic load of 45.05, this sugar substitute has a high impact on blood sugar levels per serving. Generally:

• GL below 10 is considered low
• GL between 10-19 is medium
• GL of 20 or above is high

The high glycemic load suggests that despite being a sugar substitute, it can still significantly affect blood glucose levels when consumed in the serving size analyzed (100g).

Nutritional Profile

Per 100g serving, this sugar substitute powder contains:

• Calories: 349 kcal
• Protein: 0.66g
• Fat: 0g
• Carbohydrates: 90.1g
• Fiber: 0g
• Sugar: 82.1g
• Net Carbs: 90.1g

Dietary Considerations

The nutritional profile reveals that this particular sugar substitute is primarily composed of carbohydrates (90.1g per 100g), with most of those being sugars (82.1g). The absence of fiber means the net carbs equal the total carbohydrates.

For individuals following low-carb or ketogenic diets, this particular sugar substitute may not be ideal due to its high carbohydrate content. People with diabetes should also exercise caution, as the high glycemic load could potentially cause blood sugar spikes.

Practical Usage Tips

If you’re incorporating this sugar substitute into your diet, consider these approaches:

• Use smaller amounts than the analyzed serving size to reduce glycemic impact
• Combine with fiber-rich foods to potentially slow glucose absorption
• Consider alternative sweeteners with lower GI values if blood sugar management is a priority
• Monitor blood glucose response if you have diabetes or insulin resistance

Conclusion

While this sugar substitute powder offers an alternative to regular sugar, its moderate GI value of 50 and high glycemic load of 45.05 suggest it still has a significant impact on blood sugar levels. The high carbohydrate and sugar content (90.1g and 82.1g respectively) indicate it should be consumed mindfully, especially by individuals managing diabetes or following carbohydrate-restricted diets.

For those seeking lower glycemic alternatives, consider stevia, monk fruit, or erythritol, which typically have minimal impact on blood glucose levels.

Remember that individual responses to sweeteners can vary, and it’s always best to monitor your own glycemic response when introducing new foods into your diet.