Beet Sugar Glycemic Index, Glycemic Load, and Blood Sugar Response Chart

Blood Glucose Response Chart

Beet sugar has a moderate Glycemic Index (GI) of 65, a high Glycemic Load (GL) of 65 per 100g, and causes a rapid and significant impact on blood sugar. This response can be especially notable when consumed without fiber or fat.

Extracted from sugar beets (Beta vulgaris subsp. vulgaris), a biennial root crop grown primarily for its high sucrose content, beet sugar is a refined sweetener that is chemically identical to cane sugar. Beet sugar is processed through slicing, diffusion, purification, crystallization, and drying.

The Glycemic Index of beet sugar is moderate due to its highly refined carbohydrate structure with no fiber, fat, or protein to slow absorption. Its Glycemic Load is high because of the dense carbohydrate concentration per typical portion.

Beet sugar is not typically altered by cooking methods as it is used directly in its crystallized form for sweetening or baking.

Refined beet sugar is not recommended for diabetic diets due to its fast glucose absorption; it is unsuitable for keto diets given its high net carbohydrate content; and it should be limited in weight loss plans due to its calorie density and low satiety.

Pairing beet sugar with fiber, healthy fats, or protein can help moderate its effect on blood sugar.

Beet Sugar Nutrition Facts

How Many Carbs Are In Beet Sugar?

Beet sugar contains 100g of Total Carbohydrates and 100g of Net Carbohydrates per 100g serving.

A typical serving of beet sugar is one teaspoon, which contains 4g total carbs and 4g net carbs. The carbohydrates in beet sugar are entirely sugars, specifically sucrose, with no dietary fiber present. This composition leads to a rapid digestion and absorption process, resulting in a Glycemic Index of 65, which reflects a high impact on blood sugar levels.

Total Carbohydrates and Net Carbohydrates in Beet Sugar by Serving Size:

How Much Sugar Is In Beet Sugar?

Beet sugar contains 100g of sugar per 100g serving.

This sugar is primarily sucrose, a disaccharide composed of glucose and fructose. Sucrose is rapidly digested and absorbed, which contributes to beet sugar's Glycemic Index.

How Much Fiber Is In Beet Sugar?

Beet sugar contains 0g of fiber per 100g.

Beet sugar does not contain dietary fiber. The absence of fiber eliminates any moderating effect on glucose absorption, contributing to its Glycemic Index.

Why Beet Sugar Has Moderate Glycemic Index

Beet sugar's moderate Glycemic Index is due to its composition as a highly refined carbohydrate derived from the root of the sugar beet.

The refining process removes fiber, protein, and other plant components, resulting in nearly pure sucrose. This lack of fiber and the high sucrose content cause a moderate rise in blood glucose levels after consumption. The body rapidly digests and absorbs the sugar, but the absence of additional starches or glucose derivatives keeps the Glycemic Index from reaching a high range.

Glycemic Index measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a high Glycemic Index are digested and absorbed quickly, causing rapid spikes in blood sugar. Foods with a medium Glycemic Index, like beet sugar at 65, result in a more moderate rise. Beet sugar's pure sucrose content, sourced from a root crop, places it in this intermediate category, distinguishing it from less refined or fiber-rich carbohydrate sources.

Can Beet Sugar Spike Blood Sugar?

Yes, beet sugar can cause a spike in blood sugar, especially due to its high Glycemic Index of 65 and its pure sugar composition.

It contains 100g grams of net carbohydrates per 100 grams, all of which are rapidly absorbed, leading to a sharp rise in blood glucose levels. This effect is more pronounced when consumed in larger quantities or without other foods that slow digestion.

Beet Sugar Glycemic Load - Portion Sizes

Beet sugar shows a Glycemic Load that ranges widely depending on portion size, from as low as 3 in a teaspoon to as high as 65 in 100 grams.

Glycemic Load quantifies blood sugar impact by combining Glycemic Index with carbohydrate content, offering a precise measure of glucose response per serving. This concept is especially critical for beet sugar, which contains 100g grams of total carbohydrates per 100 grams and a Glycemic Index of 65, resulting in a rapid and concentrated glucose surge when consumed in common quantities.

Beet Sugar Glycemic Load Per Serving Sizes:

Does Cooking or Preparation Influence Glycemic Index of beet sugar?

Beet sugar is a refined sugar, and its Glycemic Index is primarily determined by its chemical composition rather than cooking or preparation. Since it is already in its final processed form, cooking or other preparation methods do not influence its Glycemic Index.

Beet Sugar's Impact on Metabolic Health and Diets

Beet sugar can raise blood glucose levels rapidly, which poses challenges for diabetics, disrupts ketosis in low-carb diets, and may hinder weight loss efforts unless intake is strictly limited.

Beet Sugar for Diabetics

Beet sugar is bad for diabetics due to its high Glycemic Index of 65 and lack of fiber which accelerates blood glucose spikes.

Diabetes impairs glucose regulation at the cellular level, and high Glycemic Index foods like beet sugar intensify this dysfunction by overloading the bloodstream with simple sugars.

Beet Sugar and Keto Diet

Beet sugar is bad for keto because it contains 100g grams of Net Carbohydrates per 100g with no fiber or fat to offset its glucose impact.

Keto metabolism depends on suppressing insulin through extremely low carbohydrate intake, making high Glycemic Index sources like beet sugar incompatible with ketosis maintenance.

Beet Sugar and Weight Loss Diets

Beet sugar is bad for weight loss because it provides 100g grams of carbohydrates and 100g grams of sugar per 100g, delivering empty calories without satiety.

Weight loss depends on hormonal balance and appetite regulation, which high Glycemic Index ingredients like beet sugar disrupt by provoking insulin and hunger cycles.

Foods to Pair with Beet Sugar for Better Blood Sugar Control

Pair beet sugar with foods high in fiber, healthy fats, or protein such as nuts, seeds, or Greek yogurt to slow down glucose absorption and reduce postprandial blood sugar spikes.

Beet Sugar Glycemic Impact Summary

Beet sugar has a Glycemic Index of 65, indicating a moderate impact on blood glucose; consuming it in small quantities alongside low Glycemic Load foods can help stabilize overall blood sugar response.