The glycemic index, or GI, ranks carbohydrates according to their effects on our blood glucose levels. Choosing low GI carbs, the ones that produce only small fluctuations in our blood glucose and insulin levels, is not the only factor in deciding whether or not a sweetener or food is good for you, but it is an important one.
   Eating refined sugars and a diet loaded with high GI ranking foods puts you on a sugar rollercoaster ride. You’ll feel energetic for a short period of time, sometimes even jittery, but when your glucose levels go into free fall you’ll feel tired, cranky, and ready to take a nap.
   When the bloodstream spikes with sugar, the pancreas pumps insulin into our system telling cells to mop up all the glucose. We eat more sugar when our blood sugar drops and our pancreas is back to work again. An overworked pancreas can lead to a host of health problems including diabetes.
   With the old method, white bread was the benchmark with a glycemic index of 100, but now glucose is used since white bread varied between manufacturers. Refined white table sugar has a GI of 80. Stevia is less than 1.
   Note to candida sufferers: unfortunately, any type of sugar will feed candida (people with candida should even cut back on fruit) but sweeteners like honey or agave nectar are far better for you than refined sugars.
   For a list of alternative sweeteners and their glycemic index rankings visit Alternative Sugars