Understanding the Glycemic Index for Drinks
What is the Glycemic Index (GI)?
The GI measures how quickly a drink or food raises blood sugar compared to pure glucose (GI = 100). The higher the GI, the greater the insulin spike and the more severe the subsequent blood sugar drop.
Why do drinks have a higher GI than equivalent foods?
- No fiber: Fiber slows down sugar absorption. Drinks have none (even "100% fruit" juices have lost their fiber).
- No chewing: Chewing slows down absorption via salivary enzymes. Drinks go directly into the stomach.
- Rapid intestinal absorption: Liquid sugars are absorbed in 15-30 minutes vs 60-90 minutes for solid carbohydrates.
- Larger volume consumed: We often drink 330-500ml at once — a much higher total glycemic load than a bite of food.
Full Table: GI and Glycemic Load of Belgian Drinks
| Drink | Estimated GI | Sugar/Common Portion | Glycemic Load/Portion |
|---|---|---|---|
| INTI Shot (60ml) | <20 | <2.4g | <0.5 (very low) |
| Still Water | 0 | 0g | 0 |
| Whole Milk (250ml) | 27 | 12g | 3.2 (low) |
| Tomato Juice (200ml) | 38 | 6g | 2.3 (low) |
| 100% Orange Juice (200ml) | 50-52 | 20g | 10.4 (medium) |
| Lipton Ice Tea (330ml) | 58 | 29g | 16.8 (high) |
| Coca-Cola (330ml) | 63 | 35g | 22.1 (very high) |
| Red Bull (250ml) | ~70 | 27.5g | 19.3 (very high) |
| Gatorade (500ml) | 78 | 30g | 23.4 (very high) |
| GIMBER undiluted (40ml) | ~65 | 14g | 9.1 (high) |
Glycemic Load = (GI × sugar in grams) / 100
Why INTI has a very low GI despite natural sugar
- Complex natural sugars: Sugars from fresh ginger and lemon are accompanied by soluble fibers (even in carefully prepared liquid form) which slow down absorption
- 6-Gingerol → AMPK → GLUT-4: Gingerol activates AMPK → GLUT-4 translocation → muscular glucose absorption without insulin needed → reduced insulin spike
- Curcumin → inhibition of intestinal glucosidases: Slows down sugar hydrolysis in the small intestine
- Low volume (60ml): Even diluted in 200ml of water, the total load remains very low
❓ FAQ — GI of drinks and INTI in Belgium
Does fructose have a low GI but is it better for blood sugar?
No. Fructose has a low GI (19) because it doesn't directly raise blood sugar — but it is metabolized by the liver-protection-hepatique-nash">liver into triglycerides, AGEs, and uric acid ginger. A low GI does not mean it is healthy. INTI contains little total free fructose.
Do "sugar-free" drinks have a GI of 0?
Yes for carbohydrates, but some sweeteners (sucralose, acesulfame-K) trigger a cephalic insulin response even without glucose — indirectly affecting blood sugar. INTI does not use these sweeteners.
Where can I find INTI in Belgium?
On inti-drink.com with express delivery to Luxembourg in Belgium.
INTI Ginger Shot: GI <20, glycemic load <0.5/shot, AMPK activated.
The drink without a glycemic spike — on inti-drink.com
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To learn more, also read:
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- Ginger and Blood Sugar: Effects on Blood Sugar and Which Shot to Choose (2025)
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- INTI vs Coca-Cola: a complete biochemical analysis of what each sip does to your body
- INTI vs GIMBER: Which Ginger to Choose if You Are Diabetic or Prediabetic?
- Ginger and Type 2 Diabetes: Glycemic Control, HbA1c & ginger insulin resistance
- Intermittent fasting in Belgium: which drink does not break the fast and supports autophagy? Artisanal ginger preparation answers