Tea, Iced, Instant, Black, Pre-sweetened with Sugar
Glycemic Index and Nutritional Profile
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Iced tea is a refreshing beverage enjoyed worldwide, especially during warm weather. Today, we’re examining the glycemic impact and nutritional profile of instant black iced tea that comes pre-sweetened with sugar.
Glycemic Impact
- Glycemic Index (GI): 68 – This falls into the medium-high GI range
- Glycemic Load (GL): 4.9 – Despite its moderate GI, the glycemic load is relatively low due to the small amount of carbohydrates per serving
Nutritional Information (per 100g serving)
- Calories: 30
- Protein: 0.01g
- Fat: 0.05g
- Total Carbohydrates: 7.31g
- Dietary Fiber: 0.1g
- Sugar: 7.07g
- Net Carbs: 7.21g (total carbs minus fiber)
What Does This Mean For Blood Sugar?
With a GI of 68, pre-sweetened instant black iced tea can cause a moderately rapid increase in blood glucose levels. However, the relatively low glycemic load of 4.9 means that the overall impact on blood sugar is more limited than the GI alone might suggest.
Most of the carbohydrate content (7.07g out of 7.31g) comes from added sugar, which explains the higher GI. The minimal protein, fat, and fiber content do little to slow down carbohydrate absorption.
Who Should Be Cautious?
- People with diabetes or insulin resistance
- Those following a low-carb or ketogenic diet
- Individuals trying to reduce sugar intake
Healthier Alternatives
If you enjoy iced tea but want to reduce the glycemic impact:
- Make unsweetened iced tea and add a low-calorie sweetener if desired
- Try cold-brewing tea, which often results in a less bitter taste requiring less sweetener
- Add a squeeze of lemon, which may slightly lower the glycemic response
- Opt for green tea, which contains antioxidants that may help with blood sugar regulation
Bottom Line
Pre-sweetened instant black iced tea is a low-calorie beverage, but its high sugar content and moderate GI make it less ideal for those monitoring blood glucose. The good news is that its overall glycemic load is relatively low, so occasional consumption as part of a balanced diet shouldn’t cause significant issues for most people.
For regular consumption, consider unsweetened alternatives to better manage blood sugar levels while still enjoying this refreshing beverage.