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Hi!Where does Brown Rice Syrup fall on the spectrum of sweeteners good for a Carb Nite? I heard that it breaks down into pure glucose, which is preferred to fructose, etc. But, is it broken down fast enough for a good spike? I know that brown rice as a whole grain is discouraged, because it elevates insulin for too long, but I wonder if the same applies to Brown Rice Syrup. It seems like it would be okay since the rice has been reduced down to just the sugar, but not really sure if this is a smart assumption. Any insight? This is the product I have: http://www.lundberg.com/products/syrup/Organic_Sweet_Dreams®_Brown_Rice_Syrup.aspxThe ingredients are just brown rice & water.Thanks for your help!Sara
http://www.fitsugar.com/Glycemic-Index-Where-Do-Sweeteners-Fall-3031565Some syrups are pretty low on the glycemic index, the lower.. the further you should stay away from it on carb nite.But lots of syrup can convert to glucose, but it really depends on the rate. You should only get the ones that get you there as fast as possible, so you rely on the glycemic index (GI) chart.I'm not a fan of these articles, but the chart on there seems pretty accurate since I've seen plenty of GI charts in the past:
Sweetener GI Glucose 96 Fructose 22 Lactose 46 Sucrose (white sugar) 64 Brown sugar 64 Barley malt syrup 42 Brown rice syrup 25 Raw honey 30 Agave syrup 15 High fructose corn syrup 62 Stevia less than 1 Sugar cane juice 43 Evaporated cane juice 55 Maple syrup 54 Black strap molasses 55 If you read the Wikipedia page, it state the glycemic index of brown rice syrup is unknown. Some expect it to be low, others expect it to be high. Personally, I think it is probably high. It is mostly maltose and maltotriose. Maltose is even more glycemic than pure glucose and maltotriose has a GI in the 60s. Brown rice syrup doesn't have fiber and it is heavily processed, so I can't see it being low GI.http://en.wikipedia.org/wiki/Brown_rice_syrup
Thanks for the input, guys! I will consider it an OK option. On my last carb nite, I mixed the brown rice syrup with maple extract, and butter flavoring, and poured it over gluten-free pancakes, which also have rice as a base. Rice twice!
Well I guess it depends on the 3 part percentages. Okay, so it gets you glucose and maltose, but the 3rd part is a soluble complex carbohydrate.. and it depends on how big that percentage is. If it's more than 50% of the brown rice syrup, that can definitely lower the glycemic index.On the nutritional facts from the website: total is 36g of carbs, 22g of sugar - leaving only 14g of complex carbs (40%) of total carbs.Meh, I guess it's okay to go for it then. But there are better sources of carbs out there though.
Well I guess it depends on the 3 part percentages. Okay, so it gets you glucose and maltose, but the 3rd part is a soluble complex carbohydrate.. and it depends on how big that percentage is. If it's more than 50% of the brown rice syrup, that can definitely lower the glycemic index.On the nutritional facts from the website: total is 36g of carbs, 22g of sugar - leaving only 14g of complex carbs (40%) of total carbs.Meh, I guess it's okay to go for it then. But there are better sources of carbs out there though.
Whether or not something is a complex carb has no bearing on it's glycemic index. White rice is high glycemic and it's 100% complex carbs. Apples are mostly simple carbs and it's low glycemic.The breakdown is 45% maltose, 3% glucose, and 52% maltriose. Glucose and maltose are both very high glycemic. Maltriose has a glycemic index in the high 60s.I can't see brown rice syrup having a GI of only 25.
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