The glycemic index is a measure of how quickly the carbohydrates in a food (or drink) are absorbed. At the same time, since the composition of drinks mainly includes simple carbohydrates, their glycemic index can be quite high.
The amount of sugar added to a serving (for example, in tea or coffee) plays a role, as well as the presence of lactose (for example, in milk). In addition, alcoholic beverages can also increase blood glucose levels – and have a glycemic index.
What is GI?
The glycemic index is a measure of the effect of a particular food on raising blood sugar levels. Ultimately, the more fast carbohydrates in the composition, the higher the GI – and vice versa, the fewer carbohydrates (or more fiber), the lower the GI.
In fact, a portion containing 25 (or 50) grams of carbohydrates is used to determine the glycemic index – if the number is lower, the GI is conditionally considered zero. Thus, the glycemic index of most types of alcohol (with the exception of beer and sweet liqueurs) is zero.
In the case of drinks, whether sugar and other sweeteners were used in their manufacture also plays a role. The glycemic index of cola can reach 70 units, while orange juice, similar in carbohydrate content, has a GI of 50 units. The reason is the use of glucose-fructose syrup in sodas.
Tea and coffee
The glycemic index of tea or coffee is directly related to the amount of sugar added to the drink. For example, both black tea and green or herbal tea without sugar do not affect blood glucose levels and have a zero glycemic index.
If sugar, honey, or even milk is added to the drink, then this increases its glycemic index – one teaspoon of sugar per glass gives from 30 to 40 units. Plus, some types of coffee (especially 3-in-1 and ground coffees) contain added sugar.
Separately, we note that studies suggest that the use of caffeine at the same time as high-GI foods increase the release of insulin into the blood by about 30%. In other words, strong coffee or tea raises the glycemic index of a food.
The Glycemic index of drinks
1. Isotonics (Gatorade, Powerade) – 78 units
Isotonic is a sports drink based on electrolytes and easily digestible carbohydrates. Isotonics are used for long runs, cycling, and other long-term sports in which the athlete loses minerals through sweating.
2. Multifruit juice – 70 units
In most cases, syrups and other sweeteners are used in the production of multifruit juices in packages – which not only gives sweetness but also increases the glycemic index of such drinks to maximum values.
3. Carbonated drinks with sugar – 63 to 68 units
One can of regular cola (or other sweet soda) contains up to 35 grams of carbs, which is the equivalent of seven tablespoons of sugar. In addition, a high glycemic index is also determined by the fact that no sugar is used at all, but a more harmful glucose-fructose syrup.
4. Orange juice – 50 units
One glass of orange juice – both packaged and freshly squeezed – contains up to 30 g of fast carbohydrates. The presence of a small amount of fiber reduces the glycemic index of the drink – although it remains quite high.
5. Apple juice – 40 to 45 units
The glycemic index of apple juice depends on both the variety of apples and the amount of pulp left in the drink. In addition, diluting thick juice with water lowers the GI, since the sugar content per glass is slightly reduced.
6. Chocolate milk – 40 units
The key ingredient in chocolate milk mix is not cocoa at all, but sugar. That is why children like the taste of such drinks so much – although their glycemic index is quite high. When buying, it is recommended to choose options with reduced sugar content.
7. Kvass – 35 to 45 units
Kvass is a drink made from the fermentation of flour and malt. Since a glass of kvass contains up to 15 g of carbohydrates, it has an average glycemic index. Note that depending on the specific recipe, the GI may vary – the glycemic index of homemade kvass is usually slightly lower.
8. Milk – 30 to 35 units
On the one hand, milk has a low glycemic index. On the other hand, the lactose contained in it leads to a sharper release of insulin into the blood – in other words, milk has a high insulin index. This is important to remember if you have diabetes.
9. Milk substitutes – 30 units
Plant-based drinks based on oats, rice, almonds, or soy – the so-called “non-milk” – most often contain a comparable amount of carbohydrates to regular milk. However, their glycemic index can vary significantly depending on the recipe.
10. Tomato juice – 15 units
Since tomatoes are used wholly for juice, the composition contains not only simple carbohydrates but also fiber. One glass of tomato drink contains about 10 g of carbohydrates – which provides it with the lowest glycemic index.
GI of alcoholic beverages
For the test of the glycemic index, the subject consumes a portion of the product containing 25 g of carbohydrates – after which the level of glucose in the blood is measured. However, most alcoholic beverages contain a minimal amount of carbohydrates.
In fact, to determine the GI of dry wine or vodka, the subject would have to drink several liters of an alcoholic drink – moreover, on an empty stomach. In addition, even if such an experiment is carried out, the reaction of the body will depend on the age and physical form of the person.
In other words, the glycemic index of any hard alcohol – including vodka, whiskey, brandy, tequila, and gin – is considered zero. In the case of sweet wine with a high content of carbohydrates (including champagne), the GI is about 10-15 units.
The glycemic index of beer
As for beer, traditionally its glycemic index was equal to zero. One bottle contains about 10 g of carbohydrates (compared to 30-40 g in a can of soda) – for a GI test, you need to evaluate the effect on blood glucose levels of about one liter of beer drunk on an empty stomach.
However, if a similar amount of drink was still consumed, the glycemic index of beer will be about 63 units. Despite this, the glycemic load of the foamy drink will still be low due to the small amount of carbohydrates in its composition.
The glycemic index of drinks directly depends on the carbohydrate content in them – sweet sodas and reconstituted multifruit juices have the maximum GI. In turn, vodka and other distilled alcohol do not contain carbohydrates – while having a low GI.