Glycaemic Index Values Of Carb Sources Commonly Found In Supplements

For those that don’t know, the Glycaemic index (GI) refers to the rate at which a carbohydrate is digested and utilised by the body. Different foods and carb sources cause more of a blood sugar response than others, so it is prudent to know what carbs do what, and how the glycaemic response might impact on your energy levels and performance. The GI is given a value relative to Glucose, which is allocated a value of 100 meaning a number lower than 100 is slower releasing than glucose, and a number higher than 100 id faster releasing than glucose. GI can be affected by the structure of the carb i.e. complex carbs such as brown rice are slower releasing than simple carbs such as table sugar for example. GI is also dependant on the Glycaemic load, which relates to the combined effect a serving of food will have on a persons blood sugar level after eating it.

So that you are well acquainted with the types of carbs you might find in sport and health supplements, and what response they might have on your body, here is a list of their glycaemic index value:

Fructose = 32

Lactose = 65

High Fructose corn syrup = 89

Sucrose = 92

Glucose = 137

Maltodextrin = 137

Table sugar = 142

Maltose = 150

Xylitol = 13

Sorbitol = 9


Llewellyn, W. (2009). Sport Supplement Reference Guide. FL: Molecular Nutrition LLC.




About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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