Q. Can you explain the glycaemic index and how it relates to the sugar in drinks and foods? Also, what are the best alternatives? A. ‘The glycaemic index (or GI ) is a ranking of carbohydrate-containing foods, based on the overall effect they have on your blood glucose levels,’ explains nutritionist Dr. Marilyn Glenville PhD in her book Natural Alternatives to Sugar (Lifestyles Press/£9.97).

All carbs (sugars, starchy foods, some dairy products, fruit and fruit juice) increase blood sugar levels, but they break down at different rates inside the body. Those that break down quickly cause a higher rise in blood sugar levels. Glucose causes the fastest rise so was given a GI of 100. Other foods are rated in comparison to this. A GI of less than 55 is classed as low, while 56 to 69 is medium and more than 70 is high.

Table sugar (or sucrose) comes from sugar cane or beets and is half-glucose, half-fructose, with a GI of 58. It is highly refined, has no nutritional value and, as well as being present in sweet foods, is also hidden in savoury products such as tomato ketchup and salad dressing. In the UK, we consume an average of around 15 teaspoons of added sugar (75g) daily, which experts now maintain is a major factor in obesity and related diseases.

GI ratings can be misleading. For instance, many people switch from sucrose to fruit sugar (fructose) for cooking and in drinks, because it has a GI of 19. But although fructose does not provoke high blood sugar, it triggers the production of fats in the liver (triglycerides and cholesterol). As well as fatty liver disease, this can lead to an increased risk of heart disease and, ironically, type 2 diabetes.

The natural alternatives to sugar listed below are less refined and have some nutritional benefits, but should be used in moderation (and may not be suitable for diabetes). Dr Glenville recommendschoosing organic versions. All are available from Whole Foods Market (wholefoods.london), apart from palmyra jaggery (amazon.co.uk) and barley malt syrup (hollandandbarrett.com).

• Yacon syrup/GI 1  Its sweetness comes from a prebiotic that helps to feed the beneficial bacteria in the digestive system – hence the very low GI. Contains a good amount of vitamins and minerals, but may not suit IBS sufferers.

• Brown rice syrup/GI 25 Also known as rice malt syrup, with a similar taste to barley malt syrup (below). Slightly crunchy, so best in crumbles, flapjacks or granola. Contains no fructose or sucrose.

• Palm jaggery/GI 40 Has a caramel taste, which not everyone likes in drinks. Use it instead of sugar. Contains good amounts of B vitamins and minerals.

• Barley malt syrup/GI 42 Thick and dark with a malt taste. Contains some vitamins and minerals – and almost no fructose or sucrose. Makes wonderful flapjacks.

• Coconut sugar/GI 35-54 Tastes similar to sugar and can be used in both food and drinks. Rich in nutrients including inulin, which has a prebiotic effect.

• Maple syrup/GI 54 Pure maple syrup contains zinc, manganese and calcium. Although principally sucrose, it is often recommended for IBS sufferers as it causes fewer digestive problems.

 

Fitness coach Louise Parker, author of The Louise Parker Method: Lean for Life (Quercus/£7.99), suggests investing in flattering, feel-good sportswear – because who knows who you might bump into at the park? There are some great brands, including Zaazee, which I am wearing as I type this. Although its leggings are designed to be tight (so you can see which muscles you are working), the Zoey full-length style (£90/zaazee.co.uk) is super-stretchy and surprisingly comfy. I particularly like the high waistband and flat leg seams. Plus, when you get hot, these breathable leggings do not.

 

WEBSITE OF THE WEEK: welldoing.org

This invaluable website, recommended by NHS Choices, matches people with a psychological problem to a suitable, qualified therapist in their area. Concerns include anxiety, depression, eating disorders, relationship issues, anger and trauma. Therapies cover a wide range – from counselling and psychotherapy to art therapy and mind/body practices, such as eye movement desensitisation and reprocessing (EMDR ). The process is simple: fill in a questionnaire, type in your postcode and then look through the list. The website includes short practitioner biographies and photos, first-person stories and fact files on mental health issues and therapies.