Honey & Glycemic Index: Tips for athletes
Honey is a naturally sweet food used by bees to feed the hive throughout the year. Originally, honey is made from flower nectar and its glycemic index varies according to the different types of honey and their sugar concentration.
Indeed, we should not put all honeys in the same basket! Beyond these organoleptic aspects (taste, texture, color), honey has a glycemic index that can vary from about 55 to 70!
What is the glycemic index?
According to Futura Santé, the glycemic index (GI) is the indicator of the time it takes for a carbohydrate food to be absorbed in the blood. The lower the glycemic index, the more slowly and progressively the absorbed sugars will be released, which is preferable for an endurance effort. On the other hand, the higher the number, the faster your blood sugar level will rise, only to fall again quickly, which is not desirable for a long effort.
And the lower the glycemic index, the less it promotes the formation of fat in the body.
Honey: A glycemic index that varies according to the different types
According to Futura Santé, the glycemic index of a food can be measured in relation to that of glucose, which is 100. For example, a honey with a glycemic index of 55 means that the increase in blood sugar with this food corresponds to 55% of that obtained with glucose.
- According to many scientific analyses, a low glycemic index is lower than 55 and higher than 70 if it has a high glycemic index.
- According to a study conducted by several Spanish scientists published in The American Journal of Clinical Nutrition, honey with a low glycemic index, or even moderate, has benefits on weight loss.
Recognizing a quality honey and its glycemic index
According to the Bern Research Center in Switzerland, the more fructose a honey contains, the lower its glycemic index. If the fructose/glucose/sucrose ratio is not indicated on the packaging of honeys, you have a trick that is quite easy to identify the fructose content: evaluate the liquid aspect provided of course that the source of production of the honey is perfectly known.
In the manufacture of its products, Meltonic uses acacia honey and orange tree honey depending on the preparations and recipes. These honeys are naturally liquid and sweet with delicate aromas. All honeys are liquid in the hive cells but orange honey will crystallize faster than acacia honey because it contains a little more glucose.
For example, acacia honey has a glycemic index 44% lower than glucose syrup and is therefore recommended for endurance sports.
The consumption of honey by athletes
To improve their performance, to have enough energy to train intensely, sportsmen and women must watch their diet. Many use glucose syrup based gels to ensure during the effort. However, honey is a more natural and effective solution, made from the nectar of plants and manufactured by our friends the bees. Moreover, honey has an interesting glycemic index which provides a progressive energy and avoids brutal variations of insulin.
For endurance efforts of more than 1h30, Meltonic recommends energy gels with honey, tonic plants and essential oils. Favour the 3 energy gels Antioxidant, Endurance and Coup de Boost to be consumed preferably in the following order:
- The Antioxidant gel with acerola and spirulina
- The Endurance gel with ginseng and organic sweet orange essential oil
- The boost gel, guarana, magnesium and essential oil of grapefruit
For a Marathon count 8 energy gels maximum to take every 5 km according to your needs.
The eco gel vial and their refills eco gels are specially designed to consume more responsibly and for more convenience.