The guide I am putting out tomorrow explains all of this. The white table sugar being a moderate GI is a challenge with the index itself, but is meant to be a guide only. The foods recommended in this focus on those that are rich in quality protein, good fat and fibre. Grains and high GI starchy veg are left out for the week and the tutorial explains healthy ways to include them.

The reason sugar is lower on the GI is because it is predominantly sucrose, a dissacharide that breaks down to glucose and fructose. This is why it has a lower GI. Fructose has to go through the liver first to be converted to glucose- thus slowing the absorption rate. This of course doesn’t make it a healthy food and refined sugar doesn’t tend to find its way into healthy, low glycmic foods- and I do discuss chocolate in the tutorial.

GI is useless unless carbohydrates are eaten completely on their own, which is rarely done. As soon as you add protein or fat to a carbohydrate, the GI scale becomes irrelevant.