Sugars are where the glycemic index is easiest to misread. Agave (19) and fructose (19) test lower than table sugar (65) or honey (61), but that’s because fructose is processed by the liver, not because they’re better for you. Most condiments and every cooking oil, on the other hand, have so few carbs that they don’t register at all.
Below are GI, GL, and carbs for 11 sweeteners and 10 condiments and oils, the swaps that matter most, and a shopping list you can print.
- Sweeteners table
- Condiments and oils
- Reading sugar GI
- Best and worst picks
- Smart swaps
- Shopping list
- Tips
- FAQ
- Printable
No GI at all: stevia, oils, mustard, vinegar, hot sauce, salsa, pesto
Highest: maltose (105) and glucose (100, the reference)
Watch out for: agave. Its low GI (19) comes from fructose, not from being healthier.
Glycemic index of sugars and sweeteners: 11 compared
| Sweetener | GI | GL | Carbs | Serving | Fits these plans | |
|---|---|---|---|---|---|---|
| Glucose (the reference) GI is measured against glucose = 100 |
100 | 10 | 10 g | 10 g | — | |
| Maltose Malt sugar; higher than glucose |
105 | 11 | 10 g | 10 g | — | |
 |
Table sugar | 65 | 7 | 10 g | 10 g (2½ tsp) | Small amounts only |
 |
Honey Varies widely by type |
61 | 10 | 17 g | 1 tbsp (21 g) | Small amounts only |
 |
Maple syrup Limited testing |
54 | 7 | 13 g | 1 tbsp (20 g) | Small amounts only |
 |
Coconut sugar Limited testing |
54 | 5 | 10 g | 10 g | Small amounts only |
 |
Strawberry jam | 51 | 7 | 13 g | 1 tbsp (20 g) | Small amounts only |
 |
Orange marmalade | 48 | 6 | 13 g | 1 tbsp (20 g) | Small amounts only |
 |
Agave syrup Low GI, mostly fructose |
19 | 3 | 16 g | 1 tbsp (21 g) | Small amounts only |
|
Fructose Low GI, not a health food |
19 | 2 | 10 g | 10 g | Small amounts only |
 |
Stevia and zero-calorie sweeteners | No GI | ~0 | 0 g | 1 serving | All plans |
GI: low 55 or less, medium 56–69, high 70+. GL per serving: low 10 or less, medium 11–19, high 20+. No sugar fits keto or Atkins Phase 1; on low-GI, South Beach, and diabetes-friendly eating, keep added sugars to small amounts.
Condiments and oils: 10 compared
| Condiment or oil | GI | GL | Carbs | Serving | Fits these plans | |
|---|---|---|---|---|---|---|
 |
Ketchup Contains added sugar |
Not tested | — | 4 g | 1 tbsp (15 g) | Small amounts; not keto |
 |
Salsa | No GI | ~0 | 2 g | 2 tbsp | All plans |
 |
Soy sauce | No GI | ~0 | 1 g | 1 tbsp | All plans |
 |
Vinegar, including balsamic | No GI | ~0 | 1 g | 1 tbsp | All plans |
 |
Mustard | No GI | ~0 | 0 g | 1 tsp | All plans |
 |
Hot sauce | No GI | ~0 | 0 g | 1 tsp | All plans |
 |
Pesto | No GI | ~0 | 1 g | 1 tbsp | All plans |
 |
Mayonnaise | No GI | ~0 | 0 g | 1 tbsp | Low-GI, Keto, Diabetes-friendly |
 |
Olive oil | No GI | ~0 | 0 g | 1 tbsp | All plans |
|
Avocado oil | No GI | ~0 | 0 g | 1 tbsp | All plans |
“No GI” means too little carbohydrate to test. Bottled sauces not listed here, like barbecue sauce, teriyaki, and sweet chili, often carry 5–15 g of sugar per tablespoon; check the label.
Reading the GI of sugars
The type of sugar sets the GI. Glucose is the reference at 100. Table sugar is half glucose and half fructose, so it lands at 65. Fructose barely raises blood sugar, so fructose-heavy sweeteners like agave test low.
Low GI doesn’t make a sugar healthy. Fructose is processed by the liver, and large amounts aren’t good for you either. Agave’s 19 is a quirk of chemistry, not a reason to pour it freely.
Natural sugars are still sugar. Honey, maple syrup, and coconut sugar test between 54 and 61, close to or just below table sugar. They have a little flavor and trace minerals, but your blood sugar treats them much the same.
Most condiments don’t matter. Mustard, vinegar, hot sauce, salsa, soy sauce, pesto, and oils have little or no carbohydrate. The ones to watch are the sweet ones: ketchup, barbecue sauce, and glazes.
Best and worst picks
Use freely
- Olive and avocado oil
- Vinegar
- Mustard
- Hot sauce
- Salsa
- Pesto
- Stevia
Small amounts
- Maple syrup (54)
- Coconut sugar (54)
- Jam and marmalade (48–51)
- Ketchup
- Mayonnaise (calories, not carbs)
Limit
- Table sugar (65)
- Honey (61)
- Agave (low GI, but mostly fructose)
- Sweet bottled sauces
Smart swaps
| Instead of | Try | The difference |
|---|---|---|
| Sugar in coffee or tea | Stevia, or cut it gradually | 10 g carbs → 0 |
| Ketchup | Salsa or mustard | Added sugar → none |
| Bottled sweet dressing | Olive oil and vinegar | Sugar-free and lower GI for the whole salad |
| Barbecue sauce | A dry rub of spices | Most of the sugar gone |
| Jam on toast | Mashed berries | About a third of the sugar |
Pantry shopping list
- Extra virgin olive oil
- Vinegar: balsamic, red wine, apple cider
- Mustard: yellow and Dijon
- Hot sauce
- Salsa
- Pesto
- Stevia, if you use a sweetener
Reading the label:
- Check the sugar line on bottled sauces and dressings. Many contain more sugar per tablespoon than jam.
- Some balsamic “glazes” and “reductions” add sugar. Plain balsamic vinegar has very little.
- Many stevia blends are mixed with other sweeteners or fillers. Read the ingredient list if that matters to you.
Tips to help you succeed
- Cut sugar gradually. I cut the sugar in my coffee by half for a couple of weeks before dropping it. Your taste adjusts faster than you’d expect.
- Add vinegar to meals. Small studies suggest vinegar with a carb-heavy meal can lower the blood sugar response. An oil-and-vinegar dressing on a side salad is an easy way to get it.
- Measure the honey. A “drizzle” is often two or three tablespoons. Use a measuring spoon a few times to calibrate.
- Season with heat and acid. Hot sauce, citrus, mustard, and vinegar add flavor without any carbs.
Frequently asked questions
Is agave better than sugar for blood sugar?
It raises blood sugar less (GI 19 versus 65) because it’s mostly fructose. But large amounts of fructose come with their own concerns, so it’s best treated like any other sugar: in small amounts.
Is honey low glycemic?
Not really. Honey averages 61, in the medium range, and varies a lot by type. A tablespoon carries 17 g of carbs, more than the same spoonful of table sugar.
What sweetener doesn’t raise blood sugar?
Stevia and other zero-calorie sweeteners have no carbohydrate, so they have no GI. Check blends, since some are mixed with sugars or fillers.
Which condiments are low carb?
Mustard, vinegar, hot sauce, salsa, soy sauce, pesto, mayonnaise, and oils all have 0–2 g per serving. Ketchup, barbecue sauce, and sweet glazes are the ones to watch.
Printable pantry list
A free one-page version of this list is coming soon. For the full printable set covering every food group, see the glycemic index food lists at Health List Now.
GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.