Why fructose have a low GI?

Fructose does not have a low GI, in fact, it has a high GI score of 68, while glucose has a GI of 100.

The concept of glycemic index (GI) is used to measure the impact of carbohydrate-containing foods on blood sugar levels. It ranks foods on a scale from 0 to 100 based on how they affect blood glucose levels. Foods with a high GI are rapidly broken down and absorbed, causing a sharp rise in blood sugar levels. On the other hand, foods with a low GI are digested and absorbed more slowly, resulting in a gradual increase in blood sugar levels.

The reason fructose is often mistakenly thought to have a low GI might be due to the following reasons:

1. Fructose is sweeter than sucrose, which means that you may use less of it to achieve the same level of sweetness. As a result, the amount of fructose consumed per serving may be smaller, leading to a smaller impact on blood sugar levels compared to foods that contain a higher concentration of fructose.

2. Fructose is absorbed more slowly than glucose. Glucose is the body's preferred source of energy and is rapidly absorbed from the small intestine. Fructose, on the other hand, is primarily metabolized in the liver. This slower absorption rate may lead to a more gradual increase in blood sugar levels compared to foods that contain only glucose.

3. Fructose can interfere with the absorption of glucose. When consumed together with glucose, fructose can slow down the absorption of glucose from the small intestine. This effect may contribute to a more moderate rise in blood sugar levels after consuming foods that contain both fructose and glucose.

However, it's important to note that while these factors may contribute to a somewhat slower rise in blood sugar levels compared to pure glucose, fructose still has a high GI score. Consuming foods high in fructose can lead to significant fluctuations in blood sugar levels, especially when consumed in large amounts or frequently.

To maintain stable blood sugar levels and prevent spikes, it's generally recommended to limit the intake of high GI foods and focus on consuming foods with a low or moderate GI.