High Glycemic Foods

Carbohydrates, proteins and fats, obtained from foods are digested by the body in different ways. Carbohydrates are easily digested than protein and fat. Carbohydrates are converted into glucose during the process of digestion. Glycemic Index (GI) helps us compare the carbohydrates according to quick or slow digestibility. A glycemic index chart illustrates how quickly a carbohydrate is converted into glucose and how quickly the carbohydrate can raise the blood sugar level. The GI number allotted to the carbohydrate helps us know whether the carbohydrate can lead to severe fluctuations in blood sugar levels. Glycemic indexing helps classify the food items into low, medium and high glycemic foods.

High Glycemic Index Foods

Since glycemic index is related to quick or slow conversion of food into glucose, diabetic people should avoid foods with high glycemic index. Such foods can get converted into glucose quickly and therefore can lead to severe or sudden blood sugar level fluctuations. When you eat high GI food, your blood sugar level increases. The body therefore releases more insulin and then the blood sugar level drops. Such sudden fluctuations can prove to be harmful for body systems. Not only diabetics, but also those who are overweight, those who lead a sedentary lifestyle need to avoid high GI foods. Low GI foods consist of complex carbohydrates which keep you satiated for longer time and maintain an even level of energy throughout the day. Foods with GI 55 and below are low glycemic foods. Medium GI foods are those foods which have GI between 56-69. Foods with GI 70 and above are referred to as high glycemic index foods. High GI foods consist of simple carbohydrates which release glucose at a relatively faster rate and which may therefore offer instant energy. But excessive or prolonged consumption of foods with high glycemic index may affect your health in several ways. It could be a long-term effect and doctors may find it difficult to treat the condition then. Long term effects of high GI foods on health can be obesity, high insulin levels, high triglyceride levels, weak pancreas, liver dysfunction, diabetes, heart diseases, etc. It has been noticed that high GI foods and acne go hand in hand. High GI foods are given to athletes after intensive exercise as they help re-fuel carbohydrate stores. Otherwise, generally it is advised to avoid foods with high GI. High protein low glycemic foods promote healthy weight loss. Here is a list of high GI foods to avoid.

High Glycemic Foods List

Instant or refined grain food products, sugary soft drinks, breads made from processed grains, sugary products like ice-creams, pancakes, waffles, biscuits, cookies and crackers made from refined flour, chips or mashed potatoes (instant), candies, donuts, sports energy drinks are some examples of high GI foods to avoid. Here follows a list of high GI foods.

• Bagel
• Baguette: GI 72-95
• Baked potato: GI 93
• Bran Flakes
• Bread stuffing mix
• Broad beans: GI 79
• Cheerios
• Chips
• Corn chips
• Corn Chex
• Cornflakes: GI 72-92
• Cream of Wheat
• Dates
• Donuts: GI 76
• French bread
• French fries: GI 75
• Frozen waffles
• Glucose: GI 85-114
• Golden Grahams
• Graham crackers
• Grapenuts
• Grape-Nuts Flakes
• Honey: GI 87
• Ice cream: GI 80
• Jelly beans: GI 76-80
• Kaiser roll
• Maltose: GI 105
• Mashed potatoes
• Millet: GI 71-107
• Muesli: GI 86
• Parsnips: GI 97
• Potatoes: GI 70-111
• Puffed wheat
• Pretzels
• Pumpkin: GI 75
• Rice cake: GI 82-87
• Rice Chex
• Rice Krispies
• Rice, white, instant: GI 87
• Rice pasta: GI 92
• Rice brown: GI 80
• Rice white: GI 70-112
• Sucrose: GI 82-110
• Tofu frozen dessert
• Total cereal
• Vanilla wafers
• Wafer biscuits
• Watermelon: GI 72
• Weetabix
• White rolls

Like low fat versions, low GI versions of foods are available in market. GI of foods may vary from brand to brand. That was all about 'foods with high glycemic index'. Hope you found the information useful.