High Glycemic Foods
Many of those who suffer from high glucose have heard about high glycemic foods. Obesity, increased triglyceride levels, raised insulin levels, weakened pancreas are also known as long-term side effects of eating high glycemic foods. However, not every person knows what high or low glycemic index actually means and how to use the index, which frequently causes eating incorrect diet and, as a result, no improvement or even aggravating of one's blood glucose levels and poor weigh loss results.
Here you can read what glycemic index means and find the list of high glycemic foods to avoid or to decrease consumption to the minimum.
What is high glycemic food index?
The glycemic index is a complicated concept that reflects how your body's sugar levels respond to certain foods. Based on glycemic index, all foods are rated 0 to 100, the latter given to highest glycemic foods. The higher the index, the faster the food increases your body's blood sugar. Correspondingly, low glycemic foods will increase body sugar levels slowly. Low index doesn't mean that these foods give you little energy. This means that the energy is slower released, which helps sustain energy for longer time and helps you control appetite. That's why after eating high glycemic food, very soon you crave again, and low glycemic food keeps hunger away for a long period. Glycemic index is primarily not about sugar or carbs content but about the tempo of releasing sugar in blood and sustaining energy.
As you see, glycemic index relates to the way your body functions. That's why it is closely connected with the following factors:
- Insulin levels.
- A persons age. As one gets older, metabolism changes and the body suffers the impact of lifestyle and ecology. As a result, body's sugar levels raise more easily.
- Activity level. People living active lifestyle or involved in intense mental work spend more calories. High glycemic foods are good for short intesive workouts (raises blood sugar level rapidly), low glycemic food are good if you have a long workout (maintains blood sugar levels for long periods).
- Time of day
- Food combining
- Amount of fat and fiber in the food.
- The amount of refined (processed) food
- Carbs/fat/proteins ratio in food
- Eating raw or cooked food.
That's why there is no one universal rule for high or low index, as it vary from person to person. There is still a lot of debate regarding the right use of glycemic index. Every individual has his or her own microbiota or levels of different ferments involved in food digestion and release of glucose in the blood stream. This means that the speed of glucose uptake for certain types of foods will differ for different patients. For instance, in some people apples or grapes will raise blood sugar faster than in other. In addition, combining foods also impacts glycemix index. For example, glucose from raising will be absorbed faster than from the same amount raisins combined with whole unprocessed grains.
However, there is a number universal dieting rules based on glycemic index, also known as healthy eating.
What are high glycemic foods?
High glycemic foods (also called high glycemic index foods or high glycemic load foods) is not always the same as high glucose foods, although most high glucose foods rapidly raise your blood glucose levels. As you read above, in different circumstances the same foods may be high or lower on glycemic load. These are mostly refined or processed foods known as fast and cheap energy sources, have the greatest effect on blood sugars. High glucose foods are commonly refined foods rich in carbohydrates that raise body sugar levels rapidly, so they are also high glycemic foods. Leaving aside all other factors, I'd recommend to start differentiating glycemic food indexes based on carb content, being or not being refined or processed and fiber content. White bread, sweet chocolate, soft drinks, pasta, sugar, cookies are high glycemic foods. Whole grain bread, cereals have lower glycemic index because they have more fiber and more complex carbohydrates.
- Raw vegetables will have lower glycemic index that cooked ones because processing breaks down fiber.
- Refined products (sugar, honey, oils) are all high glycemic food, as opposed to raw non-refined products.
- Foods with high carb ratio will have high glycemic index.
- Fruit juice has higher glycemic index than fruit because you eliminate fibers
High glycemic foods list
These foods aren't bad, these are just foods with a high glycemic index just raise blood sugar levels fast. If you need energy or an extensive workout or doing a math test, these foods are perfect to give you the glucose you need.
- Potato, baked
See complete high glycemic foods list.
High glycemic foods to avoid
There foods are generally recommended to be avoided because they are refined high glycemic foods:
- Rice Bubbles
- White rice
- White bread
- Sweet chocolate