The Apple versus The Doughnut and High Blood Sugar
How they compare: The medium apple contains 19 grams of sugar and 95 calories, compared to an iced donut with 11 grams of sugar and 195 calories. Are you surprised to find the apple has more sugar than a donut at first look?
The difference is the in the Glycemic Index, and the Glycemic Load
The Glycemic Index is a numeric measure with 100 being the highest and is represented by pure glucose. The higher the food ranks in the Glycaemic Index also represents a higher blood sugar after eating the food item.
Glazed Donut Glycemic Index: 76
Apple, with skin Glycemic Index: 39
The apple is rated a low glycemic food despite having more grams of sugar. In general foods ranked 55 and below are considered low glycemic. The secret is the apple has fiber and water to slow absorption to the liver and prevent the pancreas from working overtime to process an influx of sugar and the related spike creating high blood sugars. The doughnut is full of sugar and carbohydrates, both of these create a sharp spike in blood sugar.
Winner – Apple
The second half of the equation is the Glycemic load. This number estimates the impact of carbohydrate consumption using the glycemic index and takes into account the amount of carbohydrate that is consumed. GL is a GI-weighted measure of carbohydrate content.
The Apple - Glycemic Load is: 6.2
The Iced Donut - Glycemic Load: 24.3
In a single serving a GL greater than 20 is considered high, a GL of 11 to 19 is considered medium, and a GL of 10 or less is well - low.
Winner – The Apple…again
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